Self Massage

How to Do Self-Massage



Overview
Massage is one of the easiest ways to attain and maintain good health and well-being. Tension headaches, insomnia, aches and pains, tension and stress can all be easily alleviated with our hands.

Massage has amazing effects on the health of the person being massaged.
It improves circulation, relaxes muscles, aids digestion and speeds up
the elimination of waste products. These direct benefits, combined with
the psychological benefits, quickly produce a feeling of well-being.

According to the American Massage Therapy Association, research shows
that massage therapy provides several important health benefits,
including:
• Improved blood circulation
• Muscle relaxation and improved range of motion
• Increased endorphin levels (the chemicals in your body that make you feel good)

How to Self-Massage
You can easily learn to massage yourself. Use self-massage to energize
yourself before school or work in the morning, or to unwind in the
evening. You do not need to undress, but you must be comfortable. Use
massage oil if you are massaging on bare skin. Sit in a massage chair
or on the floor, or lie down with your knees bent and your feet on the
floor.

Shoulders
1. Stroke your right shoulder with your left hand. Starting at the base
of your skull, stroke down the side of your neck, over your shoulder
and down your arm to the elbow. Glide back to your neck and repeat at
least three times. Then do the other side.

2. Make circular pressures with your fingertips on either side of the
spine. Work up the neck and around the base of the skull. Then squeeze
and release the flesh on each shoulder and at the top of your arms.

3. Loosely clench your left hand into a fist and gently pound your
right shoulder. Keep your wrist flexible. This can be very invigorating
if you are tired. Repeat on the other side.

4. Finish by stroking smoothly with both hands. Start with your hands
on the side of your face and glide them gently down under your chin.
Slide your hands past each other at the front of the neck, so that each
hand is on the opposite shoulder. Stroke gently over your shoulders,
down your arms and off at the fingertips. Repeat as often as you like.
This hypnotic stroke can relieve headaches and tension.

Feet
1. Put one hand on the top of your foot and the other under the sole.
Stroke smoothly from your toes to your ankles. Glide your hands back to
your toes and repeat.

2. Support your foot with one hand and work on each toe individually.
Squeeze each toe firmly, and gently stretch with a gentle pull.

3. With one thumb on top of the other, do a line of firm pressures down
the center of the sole and lines on either side. Then, with one thumb,
do circular pressures on the arch and ball.

4. Support your foot with one hand and make the other into a loose
fist. Do knuckling movements all over the sole by rippling your fingers
around in small circular movements.

5. Still holding your foot with one hand, hack the sole with your other
hand. Flick your hand away the moment you touch the foot, so that the
effect is light and springy.

6. Stroke around the ankle with your fingertips, as you stroke up
toward the leg and gently as you glide back. Finish by stroking the
foot as you did at the beginning.

Hands
1. Stroke the back of your hand, pushing firmly up toward the wrist and
gliding back gently. Then squeeze the hand all over, pressing it
between your palm and your fingers.

2. Squeeze each finger and make circular pressures over the joints with
your thumb. Then hold the finger at its base and pull it gently to
stretch it, sliding your grip up the finger and off the tip.

3. Stroke between the tendons on the back of the hand with your thumb.
Stroke in the furrow to the wrists, doing four strokes in each furrow.

4. Turn your hand over and support the back with your fingers. Do firm
circular and static pressures with your thumb, working all over the
palm and around the wrist.

5. Finish the massage by stroking the palm of your hand from the
fingers to the wrist. Push into it with the heel of your other hand,
then glide gently back and repeat.

Abdomen
1. This massage is ideal for menstrual pain. Start by stroking
clockwise around your abdomen with one hand following the other in a
circle, using the whole surface of your hands.

2. Knead all over your abdomen with your fingers and thumbs. Then roll
onto your side to knead your hips and bottom. Turn onto your back and
stroke around your abdomen again.

3. To wake yourself up after a massage, pummel your hips and bottom
vigorously. Stand up and with loosely clenched fists, pummel the area
very quickly. Flick your hands away as soon as you strike the skin.