MASSAGE

The following techniques described are examples of a general approach to massage. It is meant for inexperienced people to help them take their first steps in self massage either by themselves or with the assistance of a friend. A general rule to bear in mind is the order and direction of massaging. Generally from the feet towards lower limbs, then buttocks, then towards the lower back moving to the mid and upper back, then sideways towards the flank and abdomen and finally moving to the chest, upper limbs, shoulders and neck.

SELF MASSAGE

FEET
To make self massage easier, sit down on the floor with your legs stretched forward. Hold the foot with both your hands - one on the top/upper side, the other on the bottom/lower side of the foot, and lightly slip your hand down to your toes, this motion must be gentle and soothing. Repeat 4 - 5 times.
Massage the ankles with a gentle circular motion of the thumbs. This area is delicate so move the thumbs slowly.
With your thumbs massage the top/upper part of the foot with small circular motions starting from the ankle to the toes. Massage each toe with the same small circular motions.
With your thumb and fingers grip each toe in turn and pull the toe as the thumb and fingers slip to the tip of the toe and slightly twist the toe from left to right and from right to left.
With your thumb and forefinger grip each toe in turn and gently press it.
With small zigzagging motions of the thumb massage the whole foot. It is best if you start at the heel and finish at the pad of the toe. With both hands hold your foot, as described above, and give it an energetic massaging by changing the direction (of massaging).
Hold your foot tightly and then slowly turn it clockwise and anti-clockwise, repeat this action several times.

LOWER LIMBS AND KNEE
Sit down on the floor with your legs stretched forward, then bend one leg at the knee. Slowly massage the back of the lower limb, pressing deep and pushing with the palm of your hand.
With strong pressure of the thumbs massage the back of the lower limb. Start under the calf and gradually move upwards.
Between the thumb and the forefinger, (they should form the letter V) grip the muscles of the shin and push upwards.
Place your thumbs one above the other above the knee-cap and grip the knee with the other fingers from both sides. With a circular motion of the thumbs start massaging around the knee-cap. The thumbs move in opposite directions and cross each other when they are above or under the knee-cap. Repeat the procedure several times.
With the whole palm of your right hand massage the knee several times. Change the hands in turns.

THIGHS AND BUTTOCKS
Massage the thigh by applying pressure with your hands from the knee upwards to the loin area. While applying pressure the fingers should outline a semicircle starting from the middle vertical line of the thigh to the outer side of the thigh.
Hold your thigh firmly and press the muscles with a rhythmical, and reciprocal motion.
Stroke the inner part of the knee by outlining a diagonal motion upward towards the thigh. Do this with a rhythmical reciprocal motion. Repeat several times.
Lie on your right side with legs bent at the knees. Using your hands, firmly massage the buttocks with circular movements, repeat this several times.
Slip your hands downwards to the far side of the buttocks, grip the muscles with your hand apply firm pressure then release. This enhances the blood circulation and the tone of the muscles.
Pinch the buttocks clutching the muscles between the thumb and other fingers. Maintain a rapid but steady rhythm with relaxed wrists and do not strain your hands. Finish by stroking the whole area.

ABDOMEN AND WAIST
Place your hands one above the other on the solar plexus and stroke downwards towards the navel.
Place both hands on the solar plexus. Move them around each intercostal space as far as the waist. From the middle of the abdomen the hands should part as each one outlines large overlapping circles.
With a reciprocal motion of the hands massage the lower part of the abdomen. Massage the abdomen and waist area by applying pressure with the hands.

CHEST
Start by stroking the chest from the middle towards the shoulder joint.
Stroke the clavicle/collar bone gently with the fingers.
Slip your hands downwards between the breast following the outlines of the ribs.

SHOULDERS AND NECK
Place your hands on the chest beneath the collar bone. Slowly slip your hands apart towards the shoulders.
Turn your head to the right and with your cupped hand massage the left side of the neck. Repeat several times for each side.
Place your hands between the shoulder blades and massage upwards to the base of the head. Repeat several times.

BACK
Place both your hands on the upper part of the back and stroke alongside slipping them down without touching the spinal column; reaching the base of the spinal column move your hands apart and slip them along the sides of the buttocks upwards to the topside of the back.
Turn your head to the right and start the massage from the left shoulder.
The massage is carried out with circular motions. Start at the upper lateral part of the chest and go around the shoulder blade. Embrace the shoulder muscles and with rhythmical motions, gradually increasing the pressure, massage with circular motions.
Massage with each hand in turn. The spots where special attention is necessary should be massaged with light circular motions of the thumbs until the tension and pain have been alleviated.
With light circular motions of the thumbs massage the base of the neck and the trapezius muscle. Work with vigorous, strong motions and gradually increase the pressure in order to alleviate the tension.
Massage the neck by embracing the muscles at its base and pressing the flesh between the thumb and the other fingers. Afterwards massage the whole neck with increasing pressure.
Place one hand under your shoulder and with the fingers of the other hand massage the upper part of the shoulder blade. Apply pressure to the crest of the blade. Continue downwards to the flat part of the blade outlining small circles applying pressure with fingers.
Finish by massaging around the edge of the shoulder blade.
By alternating your thumbs stroke with increasing pressure both sides of the spinal column starting at the base of the neck. Reaching the waist slip your hands back to the base of the neck and repeat the procedure.

SELF MASSAGE OF THE BACK
Sit down with your back erect. Place both hands one next to the other on the lower part of the back. Move them upwards as far as they can go, applying pressure.
With your thumbs start massaging both sides of the spinal column, beginning from the waist and move upwards. Massage with short strong strokes. Then massage the lower part of the back and the upper part of the buttocks to alleviate any pain in your back.
Another method for back massaging is a wooden massage roller.

UPPER LIMBS
Bend your arm at the elbow and with circular motions of the thumb of the other hand massage the wrist (of the bent arm).
With small circular movements of the thumb massage from the wrist to the tip of each finger, repeat 5 times. In the same way massage the other hand.
Grip with your hand each finger in turns starting from the thumb and pull it lightly, stretch and twist it as you slip the hand towards the finger tip after that let go of the finger.
Turn the fingers first clockwise and after that anti clockwise
Turn your hand, palm up and massage gently from the centre of the wrist downwards through the palm to the tip of the middle finger. This will help to soothe the nervous system.
Turn the wrist clockwise and anticlockwise.
Turn the inner side of the arm up and massage it starting at the wrist towards the elbow.
Place the thumb on the inner part of the wrist and with the other fingers grip the wrist. Massage by pressing from the wrist to the elbow.
Bend your arm at the elbow, grip the brachium near the elbow and massage towards the shoulder.
Drop the arm down and squeeze from the elbow to the shoulder.