How to do Self-Massage

You can easily learn to massage yourself. Use self-massage to energize yourself before school or work in the morning, or to unwind in the evening. You do not need to undress, but you must be comfortable. Use massage oil if you are massaging on bare skin. Sit in a massage chair or on the floor, or lie down with your knees bent and your feet on the floor.

1. Stroke your right shoulder with your left hand. Starting at the base of your skull, stroke down the side of your neck, over your shoulder and down your arm to the elbow. Glide back to your neck and repeat at least three times. Then do the other side.
2. Make circular pressures with your fingertips on either side of the spine. Work up the neck and around the base of the skull. Then squeeze and release the flesh on each shoulder and at the top of your arms.
3. Loosely clench your left hand into a fist and gently pound your right shoulder. Keep your wrist flexible. This can be very invigorating if you are tired. Repeat on the other side.
4. Finish by stroking smoothly with both hands. Start with your hands on the side of your face and glide them gently down under your chin. Slide your hands past each other at the front of the neck, so that each hand is on the opposite shoulder. Stroke gently over your shoulders, down your arms and off at the fingertips. Repeat as often as you like. This hypnotic stroke can relieve headaches and tension.

1. Put one hand on the top of your foot and the other under the sole. Stroke smoothly from your toes to your ankles. Glide your hands back to your toes and repeat.
2. Support your foot with one hand and work on each toe individually. Squeeze each toe firmly, and gently stretch with a gentle pull.
3. With one thumb on top of the other, do a line of firm pressures down the center of the sole and lines on either side. Then, with one thumb, do circular pressures on the arch and ball.
4. Support your foot with one hand and make the other into a loose fist. Do knuckling movements all over the sole by rippling your fingers around in small circular movements.
5. Still holding your foot with one hand, hack the sole with your other hand. Flick your hand away the moment you touch the foot, so that the effect is light and springy.
6. Stroke around the ankle with your fingertips, as you stroke up toward the leg and gently as you glide back. Finish by stroking the foot as you did at the beginning.

1. Stroke the back of your hand, pushing firmly up toward the wrist and gliding back gently. Then squeeze the hand all over, pressing it between your palm and your fingers.
2. Squeeze each finger and make circular pressures over the joints with your thumb. Then hold the finger at its base and pull it gently to stretch it, sliding your grip up the finger and off the tip.
3. Stroke between the tendons on the back of the hand with your thumb. Stroke in the furrow to the wrists, doing four strokes in each furrow.
4. Turn your hand over and support the back with your fingers. Do firm circular and static pressures with your thumb, working all over the palm and around the wrist.
5. Finish the massage by stroking the palm of your hand from the fingers to the wrist. Push into it with the heel of your other hand, then glide gently back and repeat.

1. This massage is ideal for improving digestion system, constipation, for menstrual pain etc. Start by stroking clockwise around your abdomen with one hand following the other in a circle (from left side to right, from top to bottom), 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. 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. Flick your hands away as soon as you strike the skin.

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Material from (28 Feb 2011):

Your ever well-wisher with love and encouragement BVG Janaka das
28 Feb 2011 –

About BVG Janaka dasa das

The counsellor, trainer and lecturer of Balanced and Healthy lifestyle, body, art, music, trance etc philosophy, psychology and psychotherapy. The leader of personal development and team building groups and private practice of psychotherapy.
This entry was posted in Healthy touch and massage, Self massage, Stress management and tagged , , . Bookmark the permalink.

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