How To Give Yourself A Reflexology Foot Massage At Home

Escape the peppermint foot lotion—it’s time to provide one of the vital unloved elements of your physique a little bit TLC with the assistance of a reflexology therapeutic massage. For starters, some recent nail polish, a little bit moisturizer, and a 5-minute foot therapeutic massage could make you’re feeling like a complete new particular person. (That’s simply Self-Care 101.)

However incorporating reflexology into your routine has full-body advantages as well. Focusing on particular reflex factors can increase circulation, soothe complications, enhance digestion, and launch stress. Oh, and it feels blissful!

Learn on to learn to do a DIY foot therapeutic massage with reflexology.

Advantages of Reflexology

Reflexology is a remedy from conventional Chinese language drugs based mostly on the idea that sure reflex factors on the physique characterize capabilities of their related organs. So once you stimulate the reflex level for the kidney, for instance, it sends important power to steadiness that organ and its operate. These power grids turn out to be blocked when a illness is current, and reflexology therapeutic massage helps open them up, restoring the movement of power to their respective organs [source].

Whereas research displaying that reflexology definitively works are small in quantity, and its mechanism hasn’t been formally established, the observe has been used efficiently to profit sufferers in lots of areas of the world [source]. On the very least, an everyday foot therapeutic massage may help chill out the physique, which lowers the guts charge, reduces muscle stress, and relieves nervousness.

That being mentioned, reflexology is commonly used to:

—Cut back complications
—Cut back stress [source]
—Soothe PMS symptoms [source]
—Encourage the elimination of poisons
—Relieve scorching flashes and evening sweats [source]
—Enhance digestion
—Enhance circulation
—Positively have an effect on some continual well being circumstances [source]
—Enhance focus
—Deal with some types of sexual dysfunction [source]
—Enhance sleep and fatigue [source]
—Assist with despair [source]
—Relieve ache and nervousness [source]
—Enhance well being and well-being [source]

To not point out, therapeutic massage may help enhance many foot-related illnesses, similar to bunions, foot ulcers, gout, soreness, and circulatory issues.

It’s essential to study the basics for doing a correct reflexology therapeutic massage.

Foot reflexology is predicated on the concept that nerve endings within the ft are instantly related to different elements of the physique. By utilizing stress or massaging the nerves inside a selected reflex level within the ft, you might be able to relieve signs, enhance blood movement, and cut back ache within the related space of the physique. As an example, the massive toe is alleged to be associated to the pituitary and hypothalamus glands, and massaging it might assist with hormone imbalances.

The foot is often divided right into a dozen completely different areas or “zones.” Whereas a foot therapeutic massage will mechanically goal most of the stress factors within the ft, you should use a reflexology foot map to indicate you how you can goal particular points by specializing in their related zones [source].

Some ideas:

—Earlier than you get began, attempt rotating your ankles to the suitable and left to chill out the joints and relieve stiffness.

—Whereas it’s not completely needed, an expensive foot cream or nourishing oil may help your fingers glide throughout pores and skin and soften dry, calloused spots.

—Reflexology historically makes use of a way referred to as thumb strolling to stimulate the factors. Begin by making use of average stress to some extent together with your thumb, then make small round motions and shuffle your thumb a step ahead. Slowly stroll your thumb to stimulate each the purpose itself and the encompassing zone.

In truth, I don’t at all times use thumb strolling and as an alternative, simply drag my thumbs over the pores and skin to activate the stress factors in a shorter period of time. 

Primary Reflexology Therapeutic massage

Placed on unfastened, snug garments that you would be able to transfer round in. Take off your socks, and ensure to have some foot lotion or a very good massage oil on the prepared.

Step 1 | Loosen up

Begin by sitting cross-legged in a cushty chair or on the ground. Earlier than concentrating on particular factors on the ft, I like to recommend gently massaging the entire foot to spice up circulation and enable you chill out. If in case you have foot lotion, apply a little bit to your fingertips and rub it into the bottoms of your ft.

Step 2 | Relieve neck stress

Beginning with the second toe, apply mild stress to the joint at the base of the toe to assist relieve head and neck stress. Therapeutic massage in brief, round motions for about 10–15 seconds earlier than transferring on to that joint within the subsequent toe.

Proceed massaging those self same joints for all 8 toes, one after the other, till you’re feeling the strain in your neck dissolve.

Step 3 | Launch stress within the chest

Once we really feel pressured, one of many first locations we really feel it’s within the chest space. To launch tightness within the chest, use your thumb to use stress to the ball of your foot. After about 15 seconds, slowly stroll your thumb across the whole pad of the foot to chill out the shoulders, lungs, and thymus gland.

Step 4 | Enhance digestion

Stress typically exhibits up within the type of digestive discomfort. To alleviate stress within the abdomen space and enhance digestion, use each thumbs to stimulate the reflex points on the instep.

After strolling your thumbs alongside your instep, add in just a few lengthy strokes to assist soothe the abdomen and launch stress.

Step 5 | Loosen up stiff muscular tissues

If the muscular tissues in your arms, legs, and shoulders really feel tight, use your thumb to therapeutic massage along the edge of the foot.

Step 6 | Clear the sinuses

Lastly, therapeutic massage the pads of the toes and the toenails to assist clear the sinuses and relieve congestion.

If you’re achieved, repeat the therapeutic massage with the opposite foot. In reflexology, the left foot stimulates the left facet of the physique, whereas the suitable foot stimulates the suitable facet of the physique. So it’s essential to work on each ft.

This therapeutic massage covers most of the most typical illnesses we run into every day, however you’re free to customise it to fulfill your wants. If in case you have different points you’d wish to sort out, try the foot map and add these particular zones to your routine. 

Repeat this reflexology therapeutic massage as typically as you want.

This text was medically reviewed by Dr. Gina Jansheski, a licensed, board-certified doctor with over 20 years of expertise in observe. Be taught extra about Hiya Glow’s medical reviewers here. As at all times, this isn’t private medical recommendation, and we suggest that you simply speak together with your physician earlier than utilizing this recipe to find out what’s greatest for you.

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