How to do self abdominal massage?
Self abdominal massage is a beneficial and therapeutic practice that involves massaging the abdomen by using the hands. It helps to improve digestion and may help with bloating, constipation, and other digestive issues. When done properly, self abdominal massage can be a wonderful and relaxing experience. Here are some of the best techniques to learn how to do self abdominal massage.
What Is Self Abdominal Massage?
Self abdominal massage involves applying pressure to the abdomen with the hands and fingers. This massage technique is often used to relieve bloating, gas, and other digestive issues. It may also help reduce stress and tension in the abdominal area. Additionally, self abdominal massage increases circulation to the digestive organs, which can help to improve digestion.
How to Massage the Abdomen
To perform abdominal massage on yourself: Lie flat on your back with your belly exposed. Overlap your hands on your lower belly and hold them here as you focus on taking deep, slow breaths. Slowly move each hand in a circular motion, starting from your right side and moving counterclockwise.
Continue this motion until you reach the center of your abdomen. As you massage, keep your pressure firm, but not too strong. Take breaks when needed.
Techniques for Self Abdominal Massage
The best technique when learning how to do self abdominal massage is a very easy technique so that you can reduce your own bloating and begin feeling a little lighter and a little freer in your stomach and digestive system. Start with your right hand in a fist placed in your lower right groin. You can add your other hand over the first for added pressure. Slide your hands up the abdomen towards the ribcage, then across the abdomen, and then down the left hand wall. This will assist in propelling fecal matter along the gut. Be sure to apply firm, deep pressure throughout the massage.
After this, use your fingertips to perform small circular motions, slowly moving from the sides of your abdomen inward and downward. You may want to go progressively deeper until you reach a comfortable level. If you find any tender areas, make sure to lighten your pressure.
Duration of Abdominal Massage
The massage should last between 10-15 minutes. Begin by lying on a firm surface and bending your knees into your chest to release tension in your back and abdomen. Then stretch your legs out so that your body is in a natural, comfortable position. As previously mentioned, make sure to apply firm, deep pressure and work in small circular motions during the massage.
Benefits of Self Abdominal Massage
Self abdominal massage may help with bloating caused by gas. In addition, it can help soften stool, speed up the movement of stool through the gut, and reduce the need to use laxatives for constipation.3 Abdominal massage may not help with painful bloating caused by disease, infection, or another reason.
Tips for Carrying Out Self Abdominal Massage
When carrying out self abdominal massage, it’s important to use gentle pressure. STOP if anything is painful, uncomfortable, or feels aggravating for your body. As with any massage, it’s important to take breaks whenever needed.
Moreover, it’s important to find a comfortable position for your body. Lie on your back on a firm bed or on a mat placed on the floor. Expose the belly by lifting your shirt, so you can get skin-to-skin contact with your tummy. Rub your hands against one another until they feel very warm (about 15 seconds) and begin the massage.
Self abdominal massage is a valuable practice that not only helps improve digestive issues such as bloating and constipation, but it can also offer calming and therapeutic benefits. Be sure to use gentle pressure and take breaks whenever needed. Finally, finding a comfortable position is key in order to get the most out of your massage.