How to do an anti-cellulite massage: detailed instructions from an expert

2024 Author: Malcolm Clapton | [email protected]. Last modified: 2024-01-15 16:39

A certified massage therapist has shown how to quickly get rid of cellulite.

Who will benefit from anti-cellulite massage

Professional massage therapist Vyacheslav Kryzhanovsky is sure that absolutely everyone. During the massage, blood circulation and lymph flow are accelerated. This improves the condition of the subcutaneous tissue and skin, preventing the formation of bumps. If there is already an “orange peel”, anti-cellulite massage can quickly smooth it out.

Vyacheslav Kryzhanovsky certified massage therapist, teacher of the Glory massage school

It is important to perform anti-cellulite massage at a fast enough pace to ensure maximum blood flow to problem areas.

Plus, muscles get more nutrition and oxygen. This means that the bonus is an improvement in well-being and physical activity in general.

At the same time, the exercises are so simple that they are ideal for doing at home: for a friend or for yourself. For a sustainable result, massage sessions should be combined with other methods of fighting cellulite.

When massage is not allowed

Massage is contraindicated for:

1. Varicose veins.
2. Diseases of the cardiovascular system.
3. Skin problems in the treated area: rashes, irritations, large birthmarks.
4. Pregnancy.

What you need for massage

1. Smooth horizontal surface

Not too soft or firm - a sofa won't work. The ideal option is a massage table. At home, you can lay a person on a yoga floor mat.

2. Paper towels

They will be needed to remove excess cream or oil after massage.

3. Cream or oil

Any cream will do, including anti-cellulite.

If we talk about oil, it is better to mix 3-5 drops of citrus (grapefruit, orange, lemon) and 10-15 ml of base (peach, olive, apricot, almond). And be sure to make sure that you or your client is not allergic to the selected ingredients.

Things to remember before starting a massage

These are the key points that directly affect the result. Don't neglect them!

1. Before starting the massage, be sure to warm up your hands by rubbing them together. The palms should not be cold or wet.
2. Get ready to work hard. Anti-cellulite massage is a very dynamic procedure that requires hand strength and endurance. It is important not to cheat and not shorten the exercise time.
3. During the massage, problem areas should be as relaxed as possible.
4. Do not massage the groin area, upper inner thighs around the pubis, or the popliteal cavity.
5. Control the intensity of your movements. Pressing too hard on the skin can cause bruising. During the first session, touch the skin lightly, only gradually increasing the load. You must understand how the body reacts to mechanical stress.
6. In any case, don't overdo it with the pressure. The emphasis in anti-cellulite massage is not on the force of pressure itself, but on increasing blood flow. The skin should become hot, redden - in this case, you are doing everything right.

How to do anti-cellulite massage at home

Each exercise should be done for 1–1.5 minutes. If you want variety, do multiple sets of 30 seconds each.

Work your glutes

1. Circular stroking … Using light circular motions, spread the cream or oil over the buttocks. Do not overdo it for a long time so that the oil is not absorbed.
2. Side busting … Grip and gently massage the skin and subcutaneous tissue with your fingers. This triggers the process of blood flow.
3. Push-ups … Use your wrist or fingers to push through the tissues of the buttocks. You can do push-ups with one hand or with two - whichever is more convenient for you. Work through all areas of the buttocks, and then do a couple of circular strokes.
4. Circular sawing … Place the edge of one palm under the buttock, the other closer to the lower back. Perform circular motions, gradually bringing your arms to the center of your buttocks.
5. Forearm push-ups … With pressure, slide your forearm from the bottom of the buttocks to the lower back. This exercise visually tightens the skin and makes the butt more elastic.
6. Tingling … A kind of kneading. With light quick tingling, grasping sufficiently large - 3-5 centimeters wide - areas of the skin, treat the buttock. It is important not to pinch too hard to avoid bruising.
7. Patting … With closed fingers of both hands, quickly beat the skin on the buttock. Finish the exercise with light circular stroking.
8. Search and study of trigger points … Trigger points are inflamed areas that make it difficult for a muscle to eat and work properly. Therefore, these points are so important to find and work through. Place the tip of your middle finger over your index finger and use a circular motion to press through the skin. Trigger points will respond with pain.

Repeat the above exercises for the second glute.

Work your hips

1. Busting with thumbs … Grasp your thigh with both palms so that your thumbs are in the center of the back. Gradually moving your hands up, knead the skin in a circular motion with your thumbs.
2. Ridge strokes … These are done with your knuckles, so be sure to add some cream or oil to them. With circular movements of both hands, work the thigh, gradually rising from the knee cavity up to the buttock. Then you can go back down to repeat the exercise. Finish with circular strokes.
3. Finger squeezes … Grasp the thigh with the thumbs and forefingers of both hands (one hand under the buttock, the other over the knee hollow) and with light pinching movements, gradually bringing your hands together, massage. Kneading should be done quickly enough, but not too hard, so as not to injure or irritate the skin.
4. Weighted fist … This is the main exercise that will allow you to work your thigh thoroughly. Squeeze your right hand into a fist, place it on the lower part of the back of the thigh (above the knee cavity) with the knuckles down. Place your left hand on top for weights and forcefully move your fist up towards the buttocks. If the movement is causing severe discomfort, bend the leg you are exercising at the knee and lift your foot.
5. Side busting … An exercise similar to that performed on the buttocks.
6. Stroking the inner thigh … Perform with an open palm from the knee up, towards the lymph nodes. The inner thigh is very sensitive, so you need to work with it very carefully: no strong kneading, twisting, pinching, and so on.
7. Spiral movements … Perform with your fingers (closed index, middle, ring), again rising from the bottom up.
8. Search and study of trigger points … Use the elbow, because the muscles on the thigh are strong and tight and with two fingers (as was done in the case of the buttocks) it will not be easy to work them. Place the elbow on the back of the thigh (under the buttock) and slowly begin to descend to the knee in a circular motion. To reduce discomfort, you can again bend your leg. It is better to repeat this exercise several times, each time slightly increasing the intensity of the impact.
9. Tingling and patting … Lightly "beat" the back of the thigh with closed fingers.

Repeat the exercises for the other leg.

Work your shins

1. Stroking … Perform them with your fingers and palms, moving in a circular motion from foot to knee.
2. Bumping with thumbs … Grasp the lower leg with both palms, place your thumbs in the center and knead the skin, moving upwards. The shins are very sensitive, so adjust the strength of the impact. Work carefully and gradually increase the load.
3. Ridge strokes … They are performed with the knuckles, as before on the thigh.
4. Wrist push-ups … Putting your wrist on the back of your lower leg over the heel, move upward, pushing the skin. With your free hand, you should hold the foot so as not to put unnecessary pressure on the joint.
5. Fist squeezes … Place your fist on the back of your shin above the heel and work your knuckles up to knead the skin.
6. Thumb pushups … Grasp the lower leg with your palm, place your thumb at an angle to it. Moving your palm up, knead the skin with your thumb. This exercise can be done with both hands.
7. Brute force … Grasp the lower leg with the palms of both hands and, working with your fingers, sort the tissues from top to bottom. Then go up.
8. Tingling … Fingers, light but fast.

Repeat the exercises for the other leg.

Complete the anti-cellulite massage

Full leg push-ups … Clasp your palm or two legs and forcefully move your arms up. Reduce the load on the knee, and increase it on the hip again.

For other problem areas - the front of the thighs, abdomen and upper arms - the same techniques are used.

How often to do anti-cellulite massage

For the best result, it is important to carry out anti-cellulite massage in courses: 10-14 procedures in 1-3 days. The optimal break between courses is from three to six months.

It is best to do anti-cellulite massage immediately after waking up or before going to bed.