Health path for bare feet

Why is it good to go barefoot?

It’s not for nothing that our great-grandmothers and great-grandfathers walked barefoot a lot. They understood perfectly well that this strengthens the body’s defenses, helps fight colds and forget about many diseases. Chinese healers say that there are active points on the foot that are connected to all human organs and systems. And Socrates and Seneca noted that walking barefoot promotes physical and mental development.

Walking barefoot is beneficial for both children and adults!

Methodological development “Path of Health”

Oksana Kovalenko

Methodological development “Path of Health”

In our age, filled to the brim with affairs, always urgent ones, we parents often forget that the most important thing is to stop in time and think about simple and eternal problems: how to raise a healthy child . Today, in preschool institutions, much attention is paid to health -saving technologies, which are aimed at solving the most important task of preschool education - to preserve, support and enrich the health of children . Raising children healthy , strong, and emotional is the task of every preschool educational institution.

At one of the parent meetings, we introduced parents to various types of hardening: contrast dousing of feet, contrast air hardening, salt hardening, walking along the “ health path ”

.
Having discussed all types of hardening, the parents came to a common opinion: harden their children using “
health path ” .
“
health path ” is a kind of massage mat with elements of different sizes, upon which the child’s feet are massaged when walking.

Goal: Improving the health of the child’s body with the help of massage mats, by influencing the biologically active points of the foot.

Health tracks have gained immense popularity recently. And I think it’s no coincidence.

Firstly, they are a good assistant in health work (hardening, prevention of flat feet)

Secondly, you can make them yourself.

Thirdly, they can be used both at home and in kindergarten.

A modern city child very rarely has the opportunity to walk barefoot. Therefore, in recent years, flat feet have become one of the most common childhood diseases.

the massage mats that we use every day for recreational in the playroom.

Description of massage tracks : all tracks are made of vinyl leather.

"Pebbles"

I took vinyl artificial leather as a basis, since it is very convenient to process, cut out circles, two circles per pebble, put thick fabric between them, trim the edges with fabric, preferably from raincoat fabric, it will last longer. We take sponges of different hardness and sew two sponges to the base, so that children can step with both feet. This track is good for developing balance and coordination.

"River"

a 40x90 track from vinyl artificial leather , cut out fish of different shapes and different colors from the same material to make it bright and beautiful, and glue it onto the base. Then we take the caps from the felt-tip pens and cut them out to the same height, I cut them out with a stationery knife. Then we sew on the fish according to color. This path tones and massages the feet well

"Stalk"

We will need a lot of bottle caps and fishing line. We make a hole in the middle of the corks with an awl. Then we make a knot at one end so that the cork cannot come out, and we begin to string the corks onto the fishing line from about 1 meter, and secure them with a knot. Our stem is ready.

"Flower"

We cut out a flower from the base, sew on multi-colored spring elastic bands scattered, it turns out to be a multi-colored flower.

"Colorful Rainbow"

a 40x90 track from the base , we also cut out traces from the base and glue it with glue, I use PVA. We sew caps of felt-tip pens on the marks in the colors of the rainbow.

"Flower Meadow"

We also cut out a 40x90 track , cut out flowers, glue them to the base, and sew multi-colored buttons onto the flowers. Our clearing is ready.

"The Scarlet Flower"

We cut out a large flower from the base, and sew juice plugs on top in the shape of a Scarlet Flower.

It is very important that children enjoy walking on massage mats!

When walking, you can use verbal accompaniment games that promote children's increased interest in physical activity. The paths can be used in a complex, arranged in a “snake” pattern

and go on a fun journey.

I present one of the trips that children really like.

“A fabulous journey to the Scarlet Flower”

When children leave the bedroom, they find themselves not just on mats, but on a path with obstacles .

1. "From pebble to pebble"

Stepping from one pebble to another, children do not know what it feels like. Having passed this obstacle, the next task lies before them.

2. "River"

In front of them is a river with different types of fish. Children need to walk along the river without missing a single fish. After crossing the river, the children will again have to complete the next task.

3. "Stalk"

Children need to climb up the flower; this can only be done along the stem of the flower. Here they are at a height from where you can see everything.

4. "Colorful Flower"

Having climbed a bright, very delicate flower, children need to overcome a fabulous obstacle, walking on a rainbow.

5. "Rainbow"

Children need to walk along the rainbow without missing a single color of the rainbow. Having reached the end, they descend into the clearing.

6. "Polyanka"

Children in the clearing will see many beautiful flowers and different types of mushrooms. After passing this clearing, they will see the Scarlet Flower. This is where our journey ends.

All the children really enjoyed the fabulous trip!

How to do

Let's look at a few examples of how you can make a simple attribute for children with your own hands.

With buttons

The materials that we will need to invent this product are buttons, thread and needle, and the fabric itself, which is our basis. You can use any fabric, but only thick one.

Prepare two pieces of material. Use one of them to sew on buttons. Alternate large buttons with small ones, smooth and with relief at some distance from each other. It is recommended to use strong threads so that the buttons do not fly off when washing.

After the first part of the material is prepared, sew the second part to it on the sides. The corners need to be processed; you can use edging made of a different material - it will be more beautiful. Now the mat can be used.

Master class on making the "Centipede-Healthy" track

The main task of the preschool educational institution is to protect and strengthen the physical and mental health of children , as well as their emotional well-being. To solve these problems, various health-saving technologies . One of them is foot therapy.

Foot therapy is considered one of the unconventional methods of preserving and promoting health , hardening the body, preventing and correcting flat feet. One of the types of foot therapy is massage and self-massage. Since the feet are the projection of all internal organs, regular foot massage helps improve children’s health . In kindergarten and at home, such a massage can be provided by walking or stomping on paths - massagers, or as we call them “ health paths ”. Walking along the paths of health evokes joyful emotions in children. Moving along the path , children perform self-massage of their feet. At the same time, they not only receive pleasant sensations and pleasure, but also their body is filled with health and energy .

I would like to present to your attention the health massage path “ Centipede-Healthy ”.

Target:

preserving and strengthening health using non-traditional methods.

Tasks:

promote the correct formation of the foot and posture;

introduce children to a healthy lifestyle ;

increase immunity;

relieve nervous tension.

To make a massage track we prepare : green and beige fabric, scraps of colored knitwear, sponges for washing dishes, pebbles, buckwheat, rice, chestnuts, millet, corks, used felt-tip pens or pencils , eyes.

We sew a rectangular body from green fabric. We divide it into five equal parts. We gather each part a little so that the body acquires a rounded shape. We make braids from strips of multi-colored fabric and sew them onto the first part. We make braids from strips of multi-colored fabric and sew them onto the first part. We sew pencils or felt-tip pens . Glue footprints on top. We sew corks onto the fourth part. We sew pebbles into the fifth part. We sew a head from beige fabric and fill it with buckwheat.

We decorate the head: sew on the eyes with moving pupils. Such eyes will help you observe how the caterpillar's facial expression changes.

We complement the image with a voluminous nose and moving horns on a wire. From the remaining beige fabric we sew paws in multi-colored socks. We fill each pair of paws with peas, rice, beans, chestnuts, millet and sew them to the body. From the remaining beige fabric we sew paws in multi-colored socks. We fill each pair of paws with peas, rice, beans, chestnuts, millet and sew them to the body. “ Healthy Centipede massage path is ready.

I would like to note that the systematic use of the “ Centipede-Healthy ” path health purposes significantly reduces the incidence of illness in children, forms the correct shape of the foot, and improves the emotional state.

I wish you great health !

DIY massage mat

Making a rug yourself is much cheaper than purchasing a similar one in a store. That’s why we suggest you arm yourself with everything you need and create an orthopedic mat with your own hands.

Basic requirements for a homemade rug

At different ages, with different physical activity and under different conditions, we will need completely different rugs. We need to think carefully about what goal we are pursuing?

Massage mats created by parents themselves are also divided into types. So these days there are:

massage mats made from natural materials,
massage mats made from sewing accessories, as well as scrap materials,
textile rugs, which most often have some kind of filler at their core,
combined mats (which are most often called orthopedic).

As you can see, a massage mat can be made from anything. In addition, it is very important to know several basic requirements for rugs, so that upon completion you will not be disappointed with the result:

the elements of the massage mat should not cause pain, so we recommend excluding any objects with sharp corners from the materials, as this will not be beneficial, and will even scare the baby away from the activity,
if you plan to make a combined rug, then be sure to provide relaxation zones - areas not covered with anything, where children’s feet will rest from the load,
The size depends not only on your desire, but also on the age of the fidget. If you are creating a massage mat for children who have just gotten back on their feet, then a small square on which they can only stand or shift from foot to foot will be enough. Older, and therefore active children will get bored on such a rug, so you need to provide a larger area for them.

If you want to save your effort and materials when creating a massage mat, you can either make it large at once, or sew it to the main and additional sections with Velcro so that you can add new sections if necessary.

In general, orthopedic and massage mats for children, according to the method of creation and assembly, can be divided into:

stuffed, where all the massage elements are inside, in sewn pillows or bags,
typesetting, where elements are sewn, glued or otherwise attached to the surface.

But more often it is recommended to combine areas to achieve a greater effect.

Massage mat made from natural materials

The most common way to massage the feet of any person, regardless of age and height, is to walk along a rocky beach. Pebbles of different sizes and shapes put pressure on the nerve endings of the leg better than any massage therapist and do not require any effort from us other than a uniform step.

It is for this reason that many pediatricians recommend pebble mats. After all, this natural material has many useful qualities:

electrical conductivity due to the quartz in the stone allows you to give a weak and useful electric massage,
natural, non-toxic origin,
smooth, rounded shape, not harmful to children’s feet,
availability

These pebbles are great for creating massage mats, either simple, consisting of one material, or as a section on a combination mat.

First, decide on the basis. It is very important to remember that pebbles are a stubborn material that does not change shape and therefore is hard and does not play along with the foot. Therefore, it is not enough to simply take a piece of thick fabric and glue stones on it. It is very important that the base is soft enough and bends under pressure.

Therefore, we recommend sewing a pillow from two dense fabrics, and inserting several layers of padding polyester or foam rubber with a thickness of at least 15 mm inside. This layer will be enough so that when pressed, the pebble will deepen a little, giving way and softening the baby’s step.

After preparing the base, you can begin to attach the pebbles themselves to the mat. Don't forget that we are creating for children - big fidgets and natural scientists - so the glue must be non-toxic, but strong.

PVA is considered the safest glue, but it can only be used if your base is made of cotton fabric, otherwise the pebbles will periodically fall off, and this creates a risk of being tested by teeth.

It will be more effective to use construction glue or universal polymer glue. However, do not forget that then there must be a lot of pebbles to block all access to the surface with glue, or you will have to apply the adhesive material pointwise to the pebbles so that it does not show because of it.

You can clearly understand how to create a simple but effective massage mat from pebbles thanks to a detailed video master class from Guidecentral Ruskij :

However, not only pebbles are great for creating massage mats. If you love nuts in your house, then you can create an excellent exercise machine for fidgety legs.

Walnut shells glued upside down to the base will give an excellent massage and therapeutic effect. Such rugs will develop the baby's foot and allow it to be more flexible.

Well, chestnuts will be an excellent material for an orthopedic rug. Indeed, in addition to the fact that they have the most suitable size and shape, they also emit useful, healing fumes.

They can be sewn onto a base, which will be the same in density and thickness as for a pebble rug. Or string them on a fishing line and place these beads on a carpet or thick rug.

The only drawback to using chestnuts as the main material for an orthopedic rug is that they are not durable.

From long-term storage and especially trampling, the shell will crack, and this not only causes discomfort for the child’s feet, but will also provoke the release of tannins contained in the nut kernels, which is unsafe for the health of the baby. It is worth monitoring their condition and saying goodbye to them in time.

Massage mat made from accessories and scrap materials

And yet, not everyone has the opportunity to collect nuts or collect pebbles from the sea, but every needlewoman’s home has an abundance of sewing accessories.

First of all, pay attention to the buttons. After all, they:

are certified for chemical resistance, which means they are safe for our kids,
durable and wear-resistant,
come in different sizes and shapes.

To begin, choose a base. And here you have no restrictions, everything will work:

old terry towels,
cushions for stools,
piece of carpet,
a sandwich made of cotton and padding polyester, like the ones made by quilters.

Even a thick blanket will do! The main thing is that you have enough buttons and the strength to sew them on.

Place them wisely. After all, if you randomly sew buttons “in bulk”, you may not only not get the expected effect, but also cause harm.

Therefore, be guided by the following principles:

do not allow large gaps between buttons,
Place small buttons closer to each other, forming footprints so that the baby places his foot on them, sew large buttons between the footprints.

However, you can create a massage mat for children with your own hands without using buttons; other available materials will also work.

Sew the cases for felt-tip pens and pens to the base and here in front of you is a ready-made path along which the baby will run fun and with interest.

Caps from five-liter bottles will make excellent tubercles for children's feet. Lay them out in a pattern or arrange them in stripes depending on size to increase the load on your baby's legs.

chocolate egg capsules like buttons

Place wine corks . If they are not enough for a full-fledged rug, you can cut them into disks and sew them on.

Use sponges, ribbons tied into knots or cuttings of artificial turf as materials, sewing them onto a dense base.

Moreover, please note that the basis can be a thick towel that is no longer used for its intended purpose, a fleece blanket or a small piece of carpet.

Massage mat with fillers (textile mat)

Bulk mats are considered one of the most effective massage mats for children. Their main feature is that you won’t find any reliefs on the surface, but they are much more pleasant and attractive to the touch even for an adult, like an anti-stress toy that you want to crush and stroke.

Inside such a mat is not just foam rubber or synthetic padding; inside there is a material that gives the same massage effect that is useful for children's feet.

To create a bulk massage mat with your own hands you will need:

thick fabric,
various fillers,
Velcro (optional),
thread, scissors and sewing machine.

For the base, you can use any fabric, even old jeans. The main requirement is wear resistance so that the mat does not tear during active use.

You will have to tinker a little with the filler. Most often it is recommended to use cereals, but you can replace them:

plant seeds,
pits of small fruits (such as apricots or plums),
cherry pits,
wooden beads of different sizes.

It is recommended to fold each filler into a bag or stationery insert file, and then insert it into a sewn bag, distributing it from fine-grained texture to coarser one.

But what the rug will look like depends on the place in the house. After all, you can:

sew a long path, stitch at the same distance from each other to create pockets, and after inserting the bags with filling inside, sew everything up and decorate with bias tape,
sew separate bags, and then assemble them into one rug, and it does not have to be square or rectangular, choose the shape yourself,
sew several pillows and fasten them with Velcro sewn along the edge.

Author - Anna Levina

In the latter case, you will not only be able to adjust and select the size of the massage mat, but you will also change the combination of fillers. In addition, such a rug can always be put away in the closet or taken with you when visiting, so that your baby does not get bored and spends time productively.

Project "Path of Health in Preschool Education"

Main stage:

Conducting a series of thematic classes including a valeological component (Appendix 2);
Conducting a series of thematic conversations;
Carrying out sports events, leisure and entertainment with parents.
Organization of educational activities with parents on the formation of healthy lifestyle habits in children, organization of active recreation in the family.
Making a collage together with parents;
Preparation of an exhibition of children's drawings;
Physical education holiday “To a fairy tale for health.”

The final stage:

Summing up the project implementation:
Spending a health week with children;
Final sports festival;
Questionnaire for parents

Conclusion:

Daily use of the “health path” during the summer health period allowed us to achieve the following results:

improving the emotional and mental state of preschool children (increasing attendance in the summer);
improving and strengthening the body's immune system;
reducing the incidence of colds among pupils in the summer (decrease in incidence rate by 15.2%);
training and qualitative improvement of the stoponasal reflex;
preventing and reducing the development of flat feet in preschool children;
positive dynamics of growth and weight indicators;
formation of correct posture, improving it in children with musculoskeletal disorders;

Conclusion.

The use of the “path of health” during the summer health period contributed to the reduction of psycho-emotional stress in preschool children: improvement of the state of the autonomic nervous system, release of all negative emotions, formation of a positive emotional background, promoting the emergence of emotions of joy and a feeling of general calm; steadily improving mood and reducing anxiety levels in preschoolers.

Bibliography

Veraksa, N. E. Komarova, T. S. Vasilyeva M. A. “From birth to school” Basic general education program for preschool education, ed. M.: Publisher: Mozaika-Sintez, 2013.
Dvorkina, N.I. Conjugate development of physical qualities and mental processes of preschool children based on the differentiation of outdoor games / N.I. Dvorkin // Modern Olympic sport and sport for all: VII international scientific congress. - Moscow, 2003. - T-1. — P. 230-232.
Healthy preschooler: Social and health technology of the 21st century. /Compiled by Antonov Yu.E., Kuznetsova M.N., Saulina T.F. - M.: ARKTI, 2000, S-88
The concept of physical education for children and adolescents// Physical culture: education, training, 2003 - No. 1. — P. 5-10.
Nikonorova, T.S. Big guy. Health improvement system for preschool children / T.S. Nikanorova, E.M. Sergienko. – Voronezh, 2007.
Resolution of the Chief State Sanitary Doctor of the Russian Federation dated May 15, 2013 N 26, Moscow “On approval of SanPiN 2.4.1.3049-13 “Sanitary and epidemiological requirements for the design, maintenance and organization of the operating mode of preschool educational organizations.”
Federal Law of the Russian Federation of December 29, 2012 N 273-FZ “On Education in the Russian Federation”
Chupakha, I.V. The “Healthy Child” program within the framework of the implementation of the “Health-Saving Technologies” program / Scientific and practical collection of innovative experience. Stavropol: “Public Education”, 2003.

Annex 1

Description of the health trail

The “health path” is 7 meters long and 70 cm wide and is divided into sections of 1 meter each, which have different surfaces:

sandy surface;
wooden stumps;
medium cobblestone;
large cobblestone;
thin logs;
water.

Hardening on the path of health takes place in the warm season. It is conducted by both the physical education instructor and teachers.

Walking along different sections of the trail surface, children receive consistent exposure to biologically active zones located on the plantar part of the foot. These zones are associated with the body's immune system and help stimulate and strengthen the body's defenses.

Children walk along the trail barefoot, doing breathing exercises. The sufficient length of the “health path” allows a whole group to go out on it. Children additionally walk on logs and sand. After this - hygiene procedures.

Appendix 2

A series of thematic classes for the summer health period

Appendix 3

Methodology for using the “Path of Health”.

Before you go along the “path of health,” you should sit on a bench and perform a self-massage of your feet: grab your foot with one hand and place it on your knee. With the other hand, make several kneading movements in the direction from the heel to the toes, paying attention to vigorous rubbing and tapping the arch of the foot. This relieves the unpleasant feeling that appears when passing the first sections of the “path of health.”

The “path of health” should be used gradually, according to certain regimens, taking into account the health status and degree of hardening of preschoolers.

When using the “health path”, it is not recommended to be distracted, talk loudly, exchange remarks, or make any comments to other persons taking this procedure. When performing this type of hardening, you should follow the pace and duration of walking prescribed by the PHYS instructor.

Walking along the “path of health” must be combined with deep breathing exercises every 75-100 meters for 5-6 inhalations and exhalations. In this case, you should pay attention to the exhalation. It should be deep enough. To do this, as you exhale, compress your chest by crossing your arms and pulling into the abdominal wall of your abdomen.

After completing the hardening walking procedure, wash your feet in the bath with running water, rub them with a towel and put on your shoes.

To obtain a lasting and long-lasting healing effect, it is recommended to use the “health path” at least 3 times a week for 3 months, then take a break for a month. The course can then be repeated.

Appendix 4

Questionnaire for parents “On the path to health”

Dear parents!

Your active participation in the survey will allow us to optimize the educational process and effectively carry out work to improve the health of your child, taking into account his individual characteristics. Please select and underline the correct answer for each question.

1. Last name, first name of the child, date of birth________________________________

2. The road to the kindergarten: • on foot (how long)__________________

• by transport (how long)__________________________________________

3. Does your child go for walks on weekends: • no • yes – once a day, 2 times a day.

4.Does he follow a daily routine: • no; • Sometimes; • yes, always

5. What forms of active recreation does your family prefer: • Sports; • Walk outdoors; • Outdoor games

6. How much time per day does the child:

• watches TV on weekdays _____h; • on weekends _____ hours; • spends _____ hours at the computer on weekdays; • on weekends _____ hours.

7. Do you know what types of prevention are used in kindergarten (please list)___________________________________________ ___________________________________________________________________

8. Do you know what types of hardening are used in kindergarten (please list)_________________________________ ________________________________________________________________ 9. How often does the child consume the following food products (check as appropriate): • canned food (excluding canned food for baby food); • mushrooms; • chips, crackers; • carbonated drinks; • imported sweets (Snickers, sweet bars, sucking candies, etc.) Check for each item: • A – often (daily or several times a week); • B – sometimes (once a week); • B – rarely (1-2 times a week)

10. On weekends, do you try to follow the diet that your child was accustomed to in kindergarten? • yes, always; • Sometimes; • No.

11. Your assessment of the child’s health: • good; • satisfactory; • bad (specify the reason) ________________________

12. What preventive measures do you take with your child at home in connection with the epidemic of acute respiratory infections and influenza? _____________________________________________________________________________________________________________________________________ 13. What traditional medicine do you use when your child is ill?_________________________________________________________________ _____________________________________________________________________ _____________________________________________________________________14. What health activities, in your opinion, are most effective in kindergarten? ________________________________________ _________________________________________________________________

Date of filling out the form:_________________________________

Thank you for participating in the survey and your candid responses.

Results of a parent survey using the “On the Path to Health” questionnaire

Based on the results of this questionnaire, we can say that parents devote little time to the health of their children. Most parents walk little, do not follow a daily routine, and children spend a lot of time at the computer and watching TV. It is for this reason that the “Path of Health” project was organized in our kindergarten.

Appendix 5

INSTRUCTIONS

on organizing the protection of life and health of children in

"Path of Health"

1. General safety requirements

1.1. A preschool teacher is obliged to:

1.1.1. Know that you are personally responsible for preserving the life and health of children.

1.1.2. Know the contents of the instructions for first aid and, if necessary, be able to provide such assistance to children with bruises, bleeding, poisoning, dislocations, fractures, sunstroke before the arrival of a medical professional.

1.1.3. Stay with children and do not leave children unattended.

1.2. Safety requirements for territory equipment:

1.2.1. Equipment located on the territory of the “Path of Health” (small game forms, physical education aids, etc.) must be in good condition: without sharp protrusions, corners, nails, roughness and protruding bolts.

1.2.2. Stairs and bridges must be stable and have durable slats and railings and meet sanitary requirements.

2. Safety requirements before entering the “Path of Health”

2.1. The farm manager is obliged to:

2.1.1. Inspect the territory of the “Path of Health” daily and prevent the presence of traumatic objects on it: broken bushes, dead trees, metal objects, broken glass, etc.

2.1.2. Check daily the serviceability and stability of sports and play equipment located on the “Path of Health”, the reliability of fastening ladders, slides, and bridges.

2.1.3. Check the availability of medications in the first aid kit daily.

3. Safety requirements while on the “Path of Health”

3.1. A preschool teacher is obliged to:

3.1.1. To provide comfortable conditions for students to stay on the “Path of Health”, eliminating psycho-emotional stress, using entertaining gaming and correctional-developmental equipment and material.

3.1.2. To prevent injury, ensure control and direct protection of the child while climbing, jumping from a height, sports equipment, throwing objects, splashing in the pool.

3.1.3. Do not allow pupils to climb fences, bridge railings or trees.

3.2. Pupils may walk barefoot on grass, sand, or gravel only after inspection and confirmation of the safe condition of the territory. 3.3. Playing with sand is allowed only if it is dug up daily and warmed up in the sun.

3.4. To avoid overheating during the hot season, children should wear light hats.

4. Safety requirements in emergency situations

4.1. A preschool teacher is obliged to:

4.1.1. In the event of an emergency, organize the evacuation of students from the territory of the “Path of Health” to a safe place. Report the incident to the head of the institution.

4.1.2. If a student is injured, provide him with first aid until a medical worker arrives.

5. Safety requirements for leaving the territory of the “Path of Health”

5.1. A preschool teacher is obliged to:

5.1.1. Organize hygiene procedures for pupils.

5.1.2. If necessary, organize cleaning of clothing from dirt and sand.

Head of MBDOU kindergarten “Fairy Tale” ____________/ L.V. Neteleva

Appendix 6

Appendix 7

Appendix 8

Appendix 9

Appendix 10

Reviews

Mommies recommend not buying massage mats, but making them yourself, because this:

Saving money;
Using only natural materials;
The products are of high quality, unlike purchased options, where after a month or a month and a half you may be missing some element;
You choose the material for crafts yourself: it should be easy to clean and pleasant to the touch;
Easy to operate;
Brings a healing and preventive effect.

So, thanks to the recommendations and reviews of parents, you can safely give this massage accessory an “excellent” rating.

You can see a master class on making massage mats below.

See Dr. Komarovsky’s opinion on the use of such mats below.