足のむくみ、顔のむくみ・・・これですっきり!むくみとりマッサージ

むくみで、特に気になる部分といえば、足のむくみと顔のむくみです。足も顔も洋服ではなかなか隠せない場所になるので、むくみで悩んでいる方は多いと思います。むくみを解消し、すっきりした身体を手に入れるためのマッサージ方法をご紹介します。

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足のむくみとりマッサージ

足は、重力の関係で身体の中でも1番余分な水分が溜まりやすく、むくみやすい箇所になります。夕方になると足がむくむ、だるくなる、翌朝もむくみがとれない方には自宅で、5分で出来る足のマッサージをご紹介します。

下準備

足のマッサージは、座った状態で行います。足の下にタオルなどを敷いて行いましょう。足裏、ふくらはぎ、ひざ周り、ふとももと刺激していくので、太ももまで出る洋服に着替えて行いましょう。マッサージには、フットクリームまたは、オイルを使用してください。アロマオイルを使用する場合は、むくみに効果のある、グレープフルーツ、サイプレス、ローズマリー、ジュニパーなどが入ったブレンドオイルがおすすめです。

足裏のマッサージ

むくみ1
出典:http://zi-gen.com/

まずは、左足からおこなっていきます。足を両手で包み込むように持ち、親指を使い、足裏全体を軽く押していきます。足裏には、身体の各部位に反応する臓器の反射区があるので、まんべんなく押していきましょう。親指でおこなうのが難しい方は、フットマッサージ用の棒などを利用しておこなうことも出来ます。

足の甲マッサージ

むくみ2
出典:http://zi-gen.com/

足の甲も同様に、両手の親指で刺激していきましょう。くるぶしに向かって、リンパを流すようにおこないましょう。くるぶし周りはむくみが出やすい箇所になるのでしっかり押していきましょう。

足指マッサージ

指の行け根から、足先向かって一本ずつ、指先の腹で少し引っ張るようにつまんでいきます。両指全体もしっかりほぐしていきましょう。

足首をまわす

左足の指の間に右手の指を入れ、反対の手で足首を持ち、足首をまわしていきます。右回り、左回り3回ずつ行いましょう。

ふくらはぎのマッサージ

むくみ3
出典:http://www.skincare-univ.com/

足首からひざ裏にある、リンパ節(膝窩リンパ節)に向かって手のひら全体を使い、両手で交互にさすります。

ひざ裏・ひざ周りのマッサージ

ひざ裏部分はデリケートな箇所になるので、ゆっくり3秒ほどかけてやさしく押していきます。ひざ上部分は、両手の親指を交互左右に使いほぐしていきます。

太ももマッサージ

太ももの内側をひざから、足の付け根にある鼠径リンパ節に向かって両手で交互にさすります。太ももの外側も同様に鼠径リンパ節に向かって両手で交互にさすります。太ももは、筋肉量が多く、太い血管が通っているため、刺激すると足全体の血行が改善されます。

鼠径リンパ節

足の付け根を外側から内側に向かい軽くさすります。

注意点

強すぎる圧力は、逆に筋肉を緊張させてしまいますので、強すぎる刺激は避けましょう。入浴後など身体が温まっているときにおこなうと効果的です。体調がすぐれない場合や、アルコールを摂取している場合、足に怪我や捻挫などがある場合はおこなわないようにしましょう。

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顔のむくみとりマッサージ

顔のむくみが気になる方に、むくみを解消し、小顔に近づけるための自宅で5分から10分で出来る簡単マッサージをご紹介します。たるみや二重アゴ、シミやシワなどの改善にも繋がります。

下準備

顔のマッサージをおこなう前に、しっかり洗顔をおこない、顔全体をまんべんなくマッサージするために、髪の毛はヘアピンかヘアバンドでしっかり止めるようにしましょう。首からデコルテ(鎖骨付近)までマッサージしますので首の空いた洋服を着用しましょう。顔のマッサージではフェイスクリームかオイルを使用します。肌に強い刺激や摩擦を与ないために、クリームの量は巨峰大ぐらいが目安となります。クリームで顔全体が隠れるようにまんべんなくクリームを塗布し、途中で足りなくなったら追加しましょう。

額のマッサージ

両手の中指と人差し指の腹を額の中心に当てます。クルクルと円を描きながらこめかみまで進み、こめかみできたら、3秒間プッシュします。これを3セット行います。額は、シワができやすい箇所です。眉間、おでこ全体をまんべんなくマッサージするようにしましょう。

目元のマッサージ

目を閉じ、目頭に中指と人差し指を置きます。上まぶたを通り目尻まで進みます。目を開け目線を上にし、下まぶたを通り目頭まで戻ります。再度、下まぶたを通りこめかみで3秒間プッシュします。これを3セット行います。目元は、目の疲れや血行不良により、クマができやすい箇所です。目元の血行を良くすることで、クマが改善され顔が明るく見えるようになります。また、眼精疲労の改善にも効果的です。

鼻まわりのマッサージ

小鼻の横に中指を置きます。小鼻のまわりを上下に細かく動かします3セット行います。
鼻筋を上下にハの字を描くように動かします。3セット行います。小鼻のまわりは、汚れが溜まりやすく、毛穴が開きやすいためしっかりマッサージしましょう。鼻筋をマッサージすることで、鼻筋が通り、鼻づまりの解消になります。

口のまわりのマッサージ

あごの下に中指を置きます。小鼻に向かい、ほうれい線のラインを下から上に動かします。3セット行います。小鼻の横に右手を当てます。鼻下を通りS字を描くように左の口角を通りあごまで進みます。逆側も同じように行います。各3セット行います。口元は、老化現象によりたるみができやすい箇所です。口元を引きあげるイメージでマッサージを行いましょう。「への字」が改善され、顔の表情が明るく見えます。

頬のマッサージ

あごに指を置きます。あごから耳下(耳下腺)に向かいクルクルと円を描くように進みます。口角から耳の横に向かいクルクルと円を描くように進みます。小鼻からこめかみに向かいクルクルと円を描くように進みます。こめかみで3秒間プッシュします。各3ライン、3セットずつ行います。頬は、たるみやむくみが気になる箇所です。できるだけ指全体を使いしっかりマッサージしましょう。たるみやむくみが解消されることで小顔効果も期待できます。

フェイスラインのマッサージ

右の人指と中指の間で左側のえらの部分を挟みます。右側のえらに向かいフェイスラインを流します。逆側も同様に、各3セットずつ行います。

仕上げ

鼻筋に人差し指全体を当てます。耳の横に向かいゆっくりスライドさせ、耳の前から首筋を通り鎖骨まで真直ぐに降ろします。3セット行います。仕上げでは、肌を鎮静する目的と滞っていた老廃物を、耳の下のリンパ節と鎖骨のリンパ節にしっかり流す目的があります。リンパ節は、フィルターの役割を果たす部分なので、老廃物をしっかりリンパ節に流すことで、マッサージの効果が見られます。

注意点

顔は、表情筋の流れに沿って行うと効果的です。入浴後など、身体が温まっている時におこなうとより効果的です。強すぎるマッサージは、肌に摩擦を与えてしまい、肌トラブルの原因になる場合があるので、力の入れすぎには注意してください。ニキビや日焼けなど、肌トラブルがある時は避けてください。

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むくみに悩まないために

むくみの原因は、塩分の過剰摂取、運動不足、ストレス、立ち仕事、冷え性など様々な要因があります。日頃から食生活の見直しや適度な運動することもむくみを改善するためには、とても重要になってきます。足や顔のマッサージに加えて、日常生活を見直すことで、むくみの悩みも解消されるでしょう。

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