Why try it? Improves neck mobility, prevents headaches.Position: Sit on a chair, bed, or on the floor with both feet flat on the ground.
1. Neck friction: Apply small circular friction movements to the base of your skull, using your fingertips.
2. Shoulders effleurage: To massage your right shoulder, reach across the front of your chest and place your left hand at the base of the skull and stroke firmly down the side of the neck and over your shoulder. Repeat on the other shoulder.
Techniques
Ideally, you should massage yourself at least once a week. If you experience discomfort, such as low back pain or a sore neck, massage the affected area daily and you will be surprised at the relief.
Effleurage: Long, soothing, stroking movements performed using the flat of the hand or fingers. Mould your hands towards the contours of the body.
Petrissage: The movements involve various ways of kneading, rolling and "picking up" the skin and muscles. It is performed by starting with the fingers pointing away from you, then pressing down with the palm, grasping the flesh between fingers and thumb and pushing it towards the other hand.
Friction: Using the thumb, fingertips or knuckles, you can apply deep direct pressure to one particular site of muscular tension. The method is simple press for a few seconds, then gradually release.
Tapotement: The fast and stimulating movements of massage are termed tapotement or "percussion" movements. They include cupping, hacking and pounding. Don't practice it on bony areas, on broken or varicose veins.
Aching legs
Why try it? Soothes tired and achy legs, prevents exercise injuries and relieves stiffness. This massage prevents varicose veins, reduces swelling and improves the appearance of unsightly cellulite.
Position: Sit down with one leg stretched out straight in front of you and the other bent with the foot kept flat on the ground.
1. Knee friction: Place the pads of both thumbs just below the knee and use small, circular friction movements all around the patella. These movements will help improve and maintain mobility of your knee joint.
2. Cellulite buster: Lightly clench your fists and bring them down onto any areas of cellulite. Finish with effleurage.
Bloated Face
Benefits: Rids you of exhaustion, anxiety, clears sinuses. Enhances complexion and reduces fine wrinkles.
Position: Lie down on a bed or sit up in a chair.
1. Face effleurage: Place both palms down on your forehead, with your fingertips facing each other. Stroke across your forehead. Repeat outward, stroking across your cheeks and chin.
2. Chin and jaw toning: To prevent a double chin, pinch all along your jaw line using your thumbs and index finger.
Tired hands
Benefits: Strength and mobility.
Position: Rest your hand gently on your lap.
1. Wrists Use your thumb and fingertips to gently press the area around the wrist joint. After these loosening movements, interlock your fingers and circle the wrist clockwise and anti-clockwise.
2. Palm: Circular kneading with a clenched fist, work into the palm of your hand with circular movements to loosen the muscles, tendons and joints.
Soar back
Benefits: Reduces back pain and related problems.
Position: Sit down on the floor, a stool or a bed.
Press your thumbs into the dimples on either side of your spine. Perform circular friction movements, working up your back slowly and travelling as far up as you can. Apply firm pressure on knots and nodules to break them down.
Completion
To finish your massage programme, place the heels of your hands over your eyes. Hold your hands there for a few seconds, allowing your eyes to relax completely in darkness.
