Self Massage: The complete 15-minute-a-day massage programme. Jacqueline Young
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Название: Self Massage: The complete 15-minute-a-day massage programme
Автор: Jacqueline Young
Издательство: HarperCollins
Жанр: Здоровье
isbn: 9780007502073
isbn:
Fig. 9
Abdominal rotation
To apply firmer pressure to the abdomen, one hand is placed on top of the other and the two press into the abdomen simultaneously. Pressure is first applied with the fingertips, and then with the heel of the palm of the hand underneath.
Fig. 10
The movement is undulating, like a wave, and as much of the palm as possible is kept in contact with the abdomen (Fig. 10). As the hands massage they are slowly moved around the abdomen in a circle.
Fig. 10 detail
Elbows
To apply more pressure to lower arms, palms or legs the elbows can be used (Fig. 11). First the elbow should be lightly placed in position, then weight is gradually leaned onto the elbow from the shoulders, chest and hips. Muscular force should not be used, just a transfer of weight to apply pressure. The hand and wrist should be relaxed, not clenched. Either the rounded or pointed edge of the elbow can be used according to the amount and type of pressure required.
Fig. 11
Remember
All pressure must be gentle and comfortable.
Always start by touching – to make sure you are in the right position. Then apply pressure, starting gently and increasing until you have the firmness or stimulation you require. Then gradually ease off the pressure and release. Your movements should be a smooth sequence of TOUCH-PRESS-RELEASE with no sudden pressure or sharp movements.
The whole body, especially the fingers and hands, should be relaxed during all the movements. If your hands, or any other part of your body, are tired or aching after the massage then you have been straining or maintaining tension. Keep checking you are relaxed throughout the massage until this becomes a habit.
Keep your breath relaxed and free while applying self-massage and follow the breathing instructions given with each technique. Avoid the tendency to hold the breath while concentrating.
The length of time the self-massage lasts depends on the effect you want to achieve. A brisk, quick massage in the morning is invigorating and stimulating and a good start to the day. A slower, more relaxed and flowing massage in the evening releases the day’s tensions and prepares you for sleep.
Always make sure some part of your body e.g. one of your fingers or one hand, is used for support while the other part(s) is being used for applying pressure. This ensures balanced touch and prevents painful or forceful pressure.
Intention is important! Don’t let your hands do the work while your mind wanders off onto something else. Mental worries will leave you tired and drained, while a clear mind, focused on the massage, will leave you refreshed. Use your mind to concentrate on each movement and add thoughts of peace and tranquillity with every touch.
3 The neck, shoulders and arms
If you are going to carry out a complete self-massage, spend a few minutes preparing yourself first.
Stop what you are doing, loosen any tight clothing and find a quiet place.
Make yourself comfortable in a sitting or a lying position. Sit either in a chair with good back support or on the floor but with the back straight. Alternatively, lie on the floor or on a bed.
Close your eyes and free your mind of thoughts so you can practise self-massage with a clear mind. If you wish, you can briefly review the day so far, or the day ahead, but see your thoughts passing in front of you as if on a film screen, and then let the screen go blank as your thoughts are released. If you find it hard to let your thoughts go completely, then mentally file them away to come back to later.
Keeping your eyes closed, focus your attention briefly on your physical body. Note whether you feel tired or energetic, light or heavy, stiff or flexible. Observe areas of relaxation and any areas of tension, discomfort or pain. Decide which areas of your body may require special attention during the self-massage. Try to let any tension or tiredness slip away and allow your body to relax.
Then turn your attention to your breathing. Allow your breathing to become deeper and more relaxed. Try breathing in through your nose and out through your mouth. Concentrate on the out-breath and let it be longer than the in-breath. Imagine that with each out-breath any stress, tension or tiredness is released, while with each inbreath new vigour enters your lungs and circulates throughout your body. If you wish, you can also add some breathing exercises (see here).
After a few minutes of relaxed breathing, slowly open your eyes and stretch your whole body.
Now do a few finger exercises to warm up your hands (see here).
You are now ready to begin your self-massage.
To start
Sit in a relaxed and comfortable position, either kneeling, cross-legged or in a chair. Rub the palms of your hands together and lightly run them up over your face and down the back of your head several times in a gentle, flowing movement (Fig 12).