PREVENTIVE MASSAGE
One of the most positive aspects of massage is that you do not need to wait until you have an ailment or injury to receive massage, it is pleasurable and therapeutic treatment at any time (with few contraindications), and regular massage is one of the best ways to avoid stress-related illnesses or injury from high levels of exercise and sports. Massage is not appropriate to use, where there is an acute infection, feverish condition or inflammation, and care needs to be taken with anyone with heart conditions, so the first rule should be, if in doubt, don’t. The strokes, suggested in this book, are generally safe and are not a substitute for professional treatment if needed. They are intended for use in preventing ill health, not in treating it, and as a means of reducing stress and tension, for you and for others.
Self Massage
Although often thought of as something between two people, massage on yourself is also beneficial and can be done in odd moments during the day. In fact, without perhaps consciously realising it, every time you rub a tense spot on your shoulder or ease a tight muscle on your forehead, you are giving yourself a mini-massage. Use the following techniques throughout the day and you will feel less tired and tense at the end of it.
Shoulder and Face
1. A lot of tension can build up in the areas of the shoulders and neck. A regular massage is very helpful, not only giving physical benefits but also breaking up the day and allowing your mind to rest. Squeeze and knead one shoulder firmly with the opposite hand, then change sides and repeat.
2. Try using your fingertips in small, slow circles all over your face, starting at the chin and steadily working upwards. If your shoulders ache from lifting your arms, just pause and rest before starting again, or do this stroke lying on your back on the floor.
Hand Massage
Our hands are one of the most overworked parts of our bodies and will benefit enormously from self-massage throughout the day. People who work with their hands in a repetitive way such as keyboard operators should practise regular hand massage. Hands are also, of course, a vital massage tool and need to be take care of. Swap hands with each massage technique as you do the following routine.
1. To release stored tensions and improve circulation, start by squeezing between each finger in turn with the thumb and index finger of the other hand.
2. Stretch the fingers by interlocking them and gently pulling them downwards. It is not the intention to ‘crack’ the fingers but to stretch the tendons.
3. Make a rolling movement on each finger, working from the knuckle to the fingertip with firm pressure from the fingers and thumb of each hand.
4. Finally, with the thumb, make a firm circling motion on the palm of the other hand. This both squeezes and stretches taut, contracted muscles and should be a fairly deep action; if done too lightly, it just feels ticklish.
Revitalising Arm and Neck Massage
Even when, we are not using our arms in a particularly physical way, tiredness induces aching limbs so that we feel physically drained. Use this quick self-massage routine to renew your energy levels during a busy day and prevent any build up of aches and pains.
1. Do a kneading action on the arms, working rapidly from the wrist to the shoulder and back with a firm, squeezing movement. Do this more quickly and briskly than usual in massage, to invigorate each arm and shoulder in turn, rather than soothe and relax the muscles.
2. Swiftly rub the outside of each arm using small movements to rally stimulate the circulation. Repeat in an upward direction each time.
3. With the fingers and thumb of one hand, firmly squeeze the neck muscles with a circular motion.
4. Shrug your shoulders and bring them up close to your ears, hold the position for a few seconds.
5. Relax the shoulders down and feel the tension ebb away. Repeat the exercise at least a couple of times.
Leg Massage
This massage is as beneficial to those of us with a sedentary average day as it is for the more physically active. Many of us spend far too long each day standing still, or barely moving around, leading to tired, aching limbs, swollen ankles or cramp. A quick leg massage at the end of the day can work wonders in reducing aches and sluggish blood flow. You could also use this routine in the morning to ease any stiffness. Start on the thighs, so that any fluid retention in the calves will have somewhere to go as the upper leg relaxes.
1. Using both hands, knead one thigh at a time, by squeezing between the fingers and thumb, squeeze with each hand alternately for the best effect. Repeat on the other thigh.
2. Perform a similar action around both the knees, but using just the fingers for a lighter effect and working in smaller circles, again squeeze with each hand alternately.
3. Bend the leg and with your thumbs, work up the back of the calf with a circular kneading action. Repeat a few times, each time working from the ankle up the leg.
4. With the outside of the hands, lightly hack on the front of each thigh, using a very rapid, almost flicking motion. Keep this action gentle.
5. Stroke the length of your leg with the fingertips of both hands, from the ankle to the thigh to help blood flow back towards the heart.
Home Massage
Massage is a natural part of everyday life, beneficial for the receiver as well as the giver, and everybody should be able to do it. Relaxation is the key to the benefits – the more you can do to help your partner feel comfortable and at peace, the more effective the massage will be. There are certain parameters required for home massage.
Working Surface
You will need a firm surface to work on, a table or the floor is fine. When you are massaging someone on the floor, use a mattress, quilt or cushions to make a comfortable surface. Cover with a sheet or towel to prevent the oil staining your furnishings. Make sure that the room is warm and preferably with softer lighting to help your partner relax. When working on the calves, you will require to support the ankles with a cushion, when working on the front of the legs support under the knees would be perfect. When working on the back and shoulders, try placing a cushion under the chest to accentuate the curve and make tension points more accessible.
The Lubricant
Aromatic essential oils are very effective in massage. Use a good vegetable oil, such as sweet almond and avoid the thick, sticky mineral oils, to make the base for the essential oils. Alternatively, you can use oils like mustard or olive oil can also be used. Some masseurs also use plain talcum powder to massage.
Keep the oil, cream or talc you use to lubricate your hands close beside you during the massage. Warm it with your hands, and then spread it on the receiver’s body. In a whole body massage, apply lubricant to each area before you work on it; don’t lubricate the body all at once.
Posture and Contact
Make sure that your own body posture is relaxed and comfortable. If working on a table, keep your knees slightly ‘broken’, this will keep your lower back more relaxed and reduce the tendency to lean too far over. Remember to keep yourself feeling comfortable and relaxed, while giving a massage. Breathe freely, try to keep a good posture and let your hands stay as relaxed as possible. If you need any extra pressure in any movement, lean in with your whole body and use some of its weight, rather than tensing your fingers. Giving massage can be therapeutic too, and often leaves the giver refreshed and hungry.