(Last Updated on : 19/01/2015)
Self hips massage is a procedure to relax the hips and provide relief from pain. It requires certain simple steps to be followed. The hips are some of the most important but neglected when it comes to massage. They are responsible for every movement that people make; from walking to sitting and standing, from twisting and bending to leaning. Hips play an important role in linking the upper body with lower body. Also, the gluteal muscles are at the core of every movement and, therefore, tend to become tight and sore after workouts. At such a condition, self hips massage comes as a rescue. It improves muscle recovery time from muscular damage after a workout. Hence, hips massage is very important.
Steps of Self Hips Massage
The steps of self hips massage are simple. The massage can also be done using any aromatherapy oil
as per preference. The massage steps are as follows-
Lie on one side with the knees bent.
Stroke round from the hipbone to the coccyx (sitting bone), then down and round the buttock before finishing at the hip.
Squeeze and release on the buttock to improve circulation and tone muscle.
Gently pinch all over buttocks.
Finish by stroking the whole area.
Self hips massage can also be done by using a chair. The steps are as follows-
Sit in the position of akimbo and press the hands into hips and roll the pelvis slowly in small circles.
Now place the thumbs on front hip flexors. Four fingers from each hand rest on sides and extend towards the seat of the chair. Press and roll the thumbs into the hip flexors. Relax the hips while pressing and rolling thumbs.
Next, hold the hands at 90 degree angles to the sides of hips and press and roll the finger tips directly into the sides and backs of hip flexors. Repeat the procedure.
In the final step, press and roll the heels of hands into the front hip flexors. Use the weight of upper body to lean into it. Move hips in small circles clockwise, then counter clockwise, and adjust hands ever so slightly until the area is covered.
Benefits of Self Hips Massage
Massage keeps the hip rotators flexible which helps in supporting the spine.
It alleviates pain from the area and improves range of motion.
It relaxes the muscles and reduces tightness.
It improves blood circulation and lymph circulation.
It enhances sleep quality.
It improves blood flow and waste removal.
It increases tissue permeability.
It breaks down scar tissue.
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