Back Massage Lagane Ka Tarika - Achaar Aur Aaram

Quick answer (read this first)

• Apne gale ki muscle ko relax karne ke liye ek simple massage technique ka istemal karein
• Tension aur stress ko kam karne ke liye ek soothing massage ka istemal karein

Safety first

• Gentle hokar massaging karein, khud ko jaroorat se kam darj rakhein
• Massaging karte samay khud ko apne aas-paas ka dhyan rakhein, kuch bhi nahi chhodne ka dhyan rakhein

Tools you may need

• Ek massage oil ya lotion
• Ek tennis ball ya foam roller
• Ek comfortable aur supportive surface

Step-by-step

Step 1

Step 1: Ek comfortable aur supportive surface par jaaein, jaise ki ek mattress ya ek massage table.

Step 2

Step 2: Apne gale par ek chhoti si maatra mein massage oil ya lotion lagaein, aisi areas par jahan tension ya garmi hoti hai.

Step 3

Step 3: Ek tennis ball ya foam roller ka istemal karke apne gale ki muscle ko roll karein, neck ke base se shuru karke apne lower back tak.

Step 4

Step 4: Apne fingers ka istemal karke apne gale ki muscle ko massage karein, aisi areas par jahan tension ya garmi hoti hai.

Step 5

Step 5: Long, flowing strokes ka istemal karke apne gale ko massage karein, neck ke base se shuru karke apne lower back tak.

Step 6

Step 6: Deep breaths lein aur relax ho jayein, apne gale ki tension ya stress ko kam karne ke liye massage ka istemal karein.

Common mistakes

• Zyada pressure daalne se discomfort ya pain ho sakta hai
• Massage shuru karne se pehle warm up na karna, stiffness ya soreness ho sakta hai
• Apne sharir ke bare mein sunnana na karna aur discomfort ya pain aane par rokna na karna

When to call a professional

• Agar aapko severe pain ya discomfort ho jaaye
• Agar aapko koi underlying medical condition hai
• Agar aapko massage ke bare mein koi shak ho