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 self­massage 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.