Zo kun je zelf een ontspanningsmassage geven
Ontspannen is belangrijk. Dat vermindert namelijk stress. En dat is weer goed voor je lichamelijke én mentale gezondheid. Er zijn heel veel manieren om te ontspannen en een ontspanningsmassage is er één van. Gelukkig hoef je daar niet voor naar een massagepraktijk. Je hoeft er zelfs geen cursus voor te doen. Met deze technieken kan jij (of je partner) namelijk ook zelf een ontspannende massage geven!
Wat is een ontspanningsmassage precies?
Een ontspanningsmassage is een zachte en rustige massage waarmee je je spieren lekker kunt ontspannen. Het is dus geen krachtige massage waarbij je de spanning uit je spieren drukt of ervoor zorgt dat de spieren herstellen na een zware training. Het gaat erom dat degene die gemasseerd wordt gewoon weer even helemaal tot rust komt. lichamelijk én geestelijk.
3 technieken die je zelf kunt doen
Met deze technieken geef je ook zelf een lekker ontspannen massage:
- Palperen
Palperen is eigenlijk niets anders dan voelen met je handen. Hier begin je de ontspanningsmassage vaak mee. Spreid je vingers zo ver mogelijk en voel voorzichtig waar de spanning in het lichaam zit. Het is belangrijk dat je hier geen druk bij uitoefent! - Intermitterend drukken
Met intermitterend drukken laat je degene die je aan het masseren bent aan je handen wennen. Hiervoor leg je je handen zachtjes op een spier en druk je deze met lichte kracht een paar seconden aan. Vervolgens ga je iets naar boven (of naar onder) en druk je de spier nogmaals zachtjes aan. Werk hierbij altijd naar het hart toe. - Effleurage (strijkingen)
Strijkingen zijn ook goede technieken voor een ontspanningsmassage. Hiervoor gebruik je vooral je handpalmen. Strijk daarmee over het lichaam met een beetje meer druk en laat op de terugweg de druk achterwege. Werk ook hier weer naar het hart toe: voor de rug en de benen voer je de druk op naar boven en voor de schouders en nek juist weer naar beneden.
Tip: zorg voor de goede omstandigheden!
Wil je nu echt het maximale uit die ontspanningsmassage halen? Zorg dan voor een relaxte omgeving. Zet een ontspannend muziekje op en steek wat kaarsjes of wierook aan. Zorg voor rust. Met de tv hard aan kun je namelijk niet goed ontspannen!
Ook meer ontspannen? Download de Salut-app!
Wil jij ook minder stress en meer ontspannen in je leven? Daar helpen we je graag bij! Met kleine, haalbare challenges dagen we je uit om regelmatig wat meer tijd voor jezelf te nemen en even te relaxen. Ook als je het druk hebt. Benieuwd hoe dat werkt? Download de gratis Salut-app en ontdek het zelf!
Werk aan je gezondheid met de Salut app
Bronnen:
Treatwell
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