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Knead
your shoulders
Either standing or seated, knead the muscles
between
neck and shoulders on both sides forcefully but only until it becomes
painful. Encircle cramped areas with caution, homing in on the centre
of the tension. Work the shoulder muscles until they feel more loose
and relaxed.
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Shed
the burden
Stroke with your hand lightly
and quickly from your neck down off the shoulder. A massage glove
can aid the effectiveness of this exercise.
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Down from the
shoulderblades
Stand comfortably and
ball your fists loosely. Place them under your shoulderblades, right
fist on the right side, left fist on the left, with the thumbs uppermost.
Run your fists down your back as far as the buttocks. Repeat as often
as you wish. |
Circling
towards the spine
With your hands as
in the preceding exercise, use circular motions to massage from your
sides to your spine though take care not to touch fists in the middle.
Work from top to bottom. Vary this exercise by using stroking movements
instead. Tip: Another variation employs crossed arms, each fist working
the opposite side of the back. |
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Both hands
for one side
Grip your sides with both
hands, thumbs to the fore, and knead the muscles from top to bottom.
Repeat for the opposite side. |
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Pounding
Sit up straight but not too rigid. Gently pound
the muscles either side of the spine, from top to bottom. |
The Feet Frequently
it is our feet who are the ‘poor relations’ of our body.
Many women force them into pointed, narrow, high-heeled shoes and
neglect to care for them at their peril. Sooner or later they revenge
themselves in various unpleasant ways, with corns, calluses and
hammer toes. Long term the only solutions are broad, flat shoes,
regular massage and exercises. Before a massage, prepare your feet
with a hot bath and remove hard skin with a file or pumice stone.
Once these preparations are complete, your feet
are in optimal condition for a massage. Now, and only now, can a
massage be completely effective. The following exercises may be
combined as you wish. Try them for yourself and discover which sequence
and amount of pressure suits you best. Using an oil is optional
but usually helpful. If you have really worked your feet over, experiment
with lighter handling to finish - everything that feels good is
allowed! Preferably massage your feet in a seated position with
your back supported against a wall or the back of a chair. Ensure
that your back is straight and your breathing regular. Have a footstool
and towel to hand, to rest your feet on afterwards. |
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Stroking your sole
Rest one foot on your knee and, using both thumbs,
stroke forward from the heel to the toes. Repeat for the other foot.
Tip: you can also use the palms of your hands, knuckles or a massage
glove, and vary it with circular motion. Whatever, the reflex zones
will be stimulated. |
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Extending the toes
Place your foot on a footstool and grasp it with
both hands, thumbs on the instep. Beginning with the little toe,
stretch each toe one after the other and in between massage your
foot arches. Repeat for the other foot. |
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Foot stroking
Rest
your heel on a footstool and again grasp the foot with both hands.
Stroke repeatedly the instep with the thumbs, from the toes to the
ankle or even further up the shins if you wish. Tip: this exercise
is also improved with a massage glove |
Foot
kneading
Use the same hold as in the
preceding exercise and knead the foot with the fingers in all directions.
Painful areas should be more thoroughly worked with gentle, circular
movements. |
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The Achilles tendon
Using the left hand, find the Achilles tendon behind
the
ankle of your right foot. Knead it forcefully to halfway up the calf
muscle. This can be painful but continue. Tip: Use a plant or herb
extract balsam or sport massage oil from LECO. |
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