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Massaging yourself Quick Guide for Foot Massage and Healing Stretches
If no one is available to give you a massage, self massage is the next best thing. Whether you simply want to relax or you have aching feet or tense shoulder. Revitalise yourself instantly.
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y M REFLEXOLOGY FOOT
Reflexology is a therapy that involves massaging and manipulating reflex pressure points/energy zones found on the feet and hands. These reflex points correspond to glands and organs within the body. By working these areas it can be used to treat the whole body by releasing, unblocking and alleviating any tension in order to restore and rebalance the body. Helps to provide deep relaxation, release toxins, improve circulation, boosts immune system, aids relaxation, balance hormones and alleviates stress. Whether you simply want to relax or you have a problem such as aching feet, the following routine will be beneficial. Massaging yourself.
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y M Checklist for Giving a Massage: Before giving a massage, ask yourself: Do I feel healthy? Am I in right frame of mind? Am I properly prepared (oil, towels, plenty of time)? Before giving a massage, ask your partner: Do you have any injuries? Do you have any illnesses or infections? Do you have any aches or pains? Are you pregnant? After the massage ask you partner: How did you feel about the massage? Was the pressure too hard/too soft? How does your sore back, foot (or other complain) feel now?
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y M Create the right environment: Temperature of the room is adequate? Candles add a relaxing atmosphere Fresh flowers and incense add fragrance The surface ideally be a massage table, but if you are working on the floor, the surface needs to be padded but firm. A carpet with foam rubber or a folded duvet or blanket on top may be used but cover them with towels Transfer some oil into a plastic flip top bottle which enables you to control the amount of oil that comes out, as well as avoiding breakages.
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y M Massaging Yourself: Foot 2
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Sit on the ground and bring your left foot to rest on your right thigh. Place your right hand on the sole with the left hand on top of the foot. Stroke down with the right hand and up with the left hand over the toes, in a continuous movement.
Let your foot hang over your tight. Using your thumb work on the inner side of the heel, from the instep to the ankle. Use circular movements and static pressure. Then squeeze upwards along the tendon at the back of the ankles.
With your thumb under your foot, use your index finger to press downwards between the tendons of the big and second toe. Work down the next two grooves, then bring your hand underneath to work on the outer side with your index and middle fingers.
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4 Draw your foot up to rest across your thigh and massage the sole with circular movements with your left hand or both hands. Using your thumb press in lines towards each toe using small but deep movements.
6 With your left hand “caterpillar walk� the thumb along the side of the instep, to the base on the big toe, following the curve just underneath the bones. Then repeat the movement along the bone itself.
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One by one press into the underside of each of the toes, from the base ot the tip, covering the middle and both sides. Now squeeze and pull with your finger and thumb, first along the edges, then from the bottom and the top Repeat step 1.
y M Healing Stretches # 1
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Stand with your feet shoulder width apart. Soften your knees slightly and allow your arms to hang loosely at your sides. Relax your belly completely. Link your thumbs together behind your back. Inhale slowly and deeply. Imagine that your breath is filling your chest, belly and finger tips.
Slowly exhale as you bend forwards, bringing your head down towards your knees. At the same time, stretches your arms so that your hands are moving in the direction of your head.
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Relax and breathe deeply a few times, releasing tension on every exhalation. As you exhale, bring your arms back further and your head down as far as it goes. As you inhale, slowly return to an upright position. Link your thumbs in the opposite way. Repeat step 1-3
Are you in pain? Is arthritis affecting your life? Want to be arthritis free?
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