Self-Massage

Arms

Though you may feel tempted to ignore your arms, you will find that a thorough massage can help to release tension elsewhere in the body, especially in the shoulders.

1. Smooth your whole arm by stroking from the wrist to the shoulder. Stroke firmly as you move up the arm, then glide back and repeat.

2. 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.

3. Do circular pressures on your forearm with your thumb. Then, with your thumb and fingers, circle in all the hollows around the elbow.


4. 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!





Abdomen

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 menstrual cramps. Lie down to massage your abdomen with your knees bent up.

1. Stroke 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. 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.



Face and Neck

Giving yourself a face massage can relieve headaches and 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.

1. 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.

2. 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.

3. 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 you don't stretch the skin.

4. Gently slap under your chin with the back of your hands, alternating hands. Exercise the muscles under your chin by keeping your tongue curled back in your mouth while you perform this stimulating movement.

5. 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 early in life to start.

6. 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.

7. 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.

8. Massage the muscles between your eyebrows to counteract frown lines. Place both index fingers on the bridge of your nose and make short, firm strokes upward first, then across and then diagonally.

9. 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.

10. 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.

11. 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.

12. 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.

13. 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 their eyes like this.) I have asked an eye doctor if this was safe, and she said it sounded fine to her. 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.

14. 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. I think I will go do it myself right now, as a matter of fact. ENJOY!

Written by Dave Otis, LMT (Licensed Massage Therapist)