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Though you may feel
tempted to ignore your arms, you will find that a thorough can help
to release tension elsewhere in the body, especially in the shoulders
Smooth your whole arm by stroking from the wrist to the shoulder.
Stroke firmly as you move up the arm and then glide back and repeat.
Knead all the way up your arm, squeezing and releasing the flesh.
Pay particular attention to the fleshy part at the back of the
upper arm.
- Do circular pressures on your forearm with your thumb. Then,
with your thumb and fingers, circle in all the hollows around
the elbow.
- Pat your upper arm to stimulate the circulation and help prevent
the unhealthy look some arms have. Finally, stroke your whole
arm again. You can have great looking arms!
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It is natural to rub your stomach when it aches, and any form
of massage, however basic, is extremely comforting. It is also good
for cramps. Lie down to massage your abdomen with your knees bent
up.
- Stroke clockwise around your abdomen with one hand following
the other in a circle, using the whole surface of your hands.
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.
Pummeling hips: 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. Not only does this leave
you feeling refreshed and energized, it also improves the circulation,
muscle tone and skin texture. Keep your wrists very flexible.
Flick your hands away as soon as you strike the skin.
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Giving yourself a face massage can relieve , anxiety and banish
fatigue. Face massage can also benefit your appearance by improving
your complexion and leaving your face looking fresher. Use a fine
face oil so you don't drag your skin. (If you have oily skin wash
your face after the massage). You can fit a massage in at any time:
a stimulating one first thing in the morning, or a soothing one
in the evening. Try to vary the movements: brisk and fast for an
energizing effect, or slow and smooth if you want a calming effect.
Repeat each movement as often as you like.
Start by putting your hands over your face, with your fingers
on your forehead and the heels of your hands on your chin. Hold
them there for a moment, then very slowly and gently draw them
out toward your ears. As they move out, imagine that they are
dissolving the tension from your face and drawing it away like
magnets.
Tilt your head to one side and using the back of your hands stroke
from the collarbone to the chin, one hand following the other.
Tilt your head to the left and stroke up the right side of your
neck, then repeat on the other side. Stroke firmly to stimulate
the circulation and help keep the skin on your neck firm.
Pinch all along your jawline using your thumbs and the knuckles
of your index fingers. Start under your chin and work out toward
your ears. Keep the pinching close to the bone, so your don't
stretch the skin.
Gently, slap under your chin with the back of your hands, while
alternating hands. Exercise the muscles under your chin by keeping
your tongue curled back in your mouth while you perform this stimulating
movement.
Make small circular pressures all over your chin and around your
mouth with the index and middle fingers of each hand. While you
do this, exercise the muscle around your mouth by making a large
O and holding your lips tightly over your teeth. Then exercise
the muscle further by exaggeratedly saying “Aah”,
“Ooh”, "Eee”, “Uuu”, to stimulate
the circulation and to prevent wrinkles from developing around
your mouth -- it is never too young to start.
Stroke from the corners of your mouth to your ears. Use one hand
on each cheek and move them both out together. Then, both hands
on one side, stroke from your mouth to your ear, using the back
of your fingers.
Stroke up your forehead from the bridge of your nose to your hairline
with one hand following the other. Mold your hands to the shape
of your forehead, and close your eyes to enjoy this soothing movement.
Massage the muscles between your eyebrows to counteract from lines.
Place both index fingers on the bridge of your nose and make short,
firm strokes upward first, then across and then diagonally.
Make circular pressures all over your forehead, working in lines
from the bridge of your nose to your temples, to cover the whole
forehead up to your hairline. Press firmly, but don't drag your
skin. Then stroke your forehead gently with your fingertips to
soothe it after the last stimulating movement.
Stroke from the center of your forehead to your temples and finish
by pressing gently on the temples. You can strengthen the jaw
muscle by clenching your teeth slightly as you press on your temples.
Feel the muscle working under your fingers. Then hardly moving
the skin, circle slowly and steadily to stimulate the muscle.
Stroke in a circle around your eyes with your middle fingers.
Stroke firmly and evenly from the bridge of your nose out over
your eyebrows, press on your temples, then glide lightly under
your eyes, barely touching the skin.
Pinch along around your eyebrows from the center to the temples
with your thumbs and index fingers. Then press into the tiny indentation
in the bone under the eyebrows at the bridge of the nose.
Relax your eyes by palming. Put the heel of your hands into your
eye sockets and hold your hands there for a few seconds. Enjoy
the darkness for a second. Press gently, then slowly glide your
hands away. (Many actors say that when they are totally exhausted,
but still have to go on stage for the final act, they palm they
eyes like this.) I have asked an eye if this was safe and she
said it sounded fine to her... btw. After only a few seconds of
darkness, there is a wonderful light that seems to revitalize
many people. Try this, it only takes a few seconds, but it is
very refreshing.
Finish by covering your face with your hands and stroking gently
out to the sides. This simple massage should make your skin look
fresher and you will feel revitalized. Think I will go do it myself
right now as a matter of fact. ENJOY!
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Most people suffer from occasional stiff necks,
aching shoulders and headaches, so the shoulders are the perfect
place to begin self-massage.
Stroke your right shoulder with your left hand. Mold your hand
to the curves of your body. 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.
Make circular pressures with your fingertips on either side of
the spine. Work up the neck and around the base of the skull.
Then knead each shoulder; squeeze and release the flesh on your
shoulders and at the top of your arms.
Loosely clench your left hand into a fist and gently pound your
right shoulder. Keep your wrist flexible. This springy movement
improves the circulation and can be very invigorating if you are
tired. Repeat on the other side.
Finish by stroking softly and smoothly 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 is so and can
relieve headaches and tension.
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Knowing how to massage your own
legs is very useful whether you are athletic or not. Leg massage
can relieve aching after standing too long & help tired muscles
recover after exercise. It stimulates the lymph system and regular
thigh massage is believed by many to improve the appearance of thighs
by smoothing them out & preventing cellulite. Do the whole sequence
on one leg first, then the other one.
First, mold your hands to the shape of your leg, rest your foot
flat and bend your knee up. Start by stroking your whole leg from
ankle to thigh with one hand on each side of the leg. Begin at
the foot and stroke smoothly up the calf, over the knee and up
to the top of the thigh. Repeat five times.
Knead the whole thigh, paying attention to the front and outside.
With alternate hands, rhythmically squeeze and release the flesh.
This regular kneading can really improve the shape & texture
of the thighs.
After that step, smooth your thigh by stroking it. Stroke up the
thigh from the knee with one hand following the other.
Pummel the front and outside of your thighs with loosely clenched
fists. This bouncy movement brings blood to the surface and relieves
stiffness after sitting down for too long.
Massage all around your knee, stroke the area gently, then apply
circular pressures with your fingertips around the kneecap. Finish
by stroking softly behind your knee up toward your body.
Knead your calf muscles with both hands, alternating squeezing
the muscle away from the bone & then releasing it. Then gently
soothe the area by gently stroking, one hand following the other
up the back of the leg.
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It's easy to massage your own feet. If you
are sitting up, rest one foot on the opposite leg. Bad posture,
back ache and fatigue can all stem from unnoticed foot problem.
By massaging your feet daily you can refresh your whole body.
Put one hand on top of the foot and the other under the sole,
then stroke smoothly from your toes to your ankles. Glide your
hands back to your toes and repeat.-
Support your foot with one hand and work on each toe individually.
Squeeze it firmly, and gently stretch each toe with a gentle pull.
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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 the ball of the
foot.
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.
Then, still holding the 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.
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.
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It may seem surprising that people carry a lot of tension around
in their hands. But it’s actually quite obvious when you think
about how much you use your hands. Most of our movements are holding,
clutching actions, so it is very relaxing to counteract these movements
by opening the palm and your fingers.
I am sure you can think of all the abuse your hands take in a day.
Especially if you use one of these things on the right of the page
a lot.
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.
Squeeze each finger all over 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.
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.
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.
Finish the massage by stroking the palm of your handfrom the fingers
to the wrist. Push into it with the heel of your other hand, then
glide gently back and repeat. If you end your massage with your
hands, this is a good time to apply a hand lotion to them.
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