Self Massage Face and Scalp

Self-massage is often just as therapeutic as being given a massage by someone else and you should try to do it on a regular basis; it can boost energy levels when you are feeling exhausted, ease aches and pains, banish he tensions of the day, and, most importantly, provide you with the opportunity to spend time on yourself.

Feeling your way to a full facial

The face and scalp are especially well suited to self-massage; we instinctively stroke our foreheads when we have a headache and hold our foreheads when concentrating. The face contains a huge number of nerve receptors and, therefore, a face massage can have profound effects all through the body, changing our mood, enhancing relaxation, and controlling pain. The scalp, too, can store a surprising amount of tension­the skin will feel taut and difficult to move if it is not relaxed.

1. Stroke your whole face with soft, molding hands. Then, with the fingers of both hands, stroke slowly and firmly from the center of your forehead out to your temples. Stroke under your cheekbones, from your nose to your ears; this can help if you suffer from sinus congestion. Then stroke from your mouth out toward the edges of your jaw.
2. Explore your face with circular finger pressures, moving your skin against the underlying muscles. Vary the size, depth, and direction of the circles; try flat, shallow circles and deep, penetrating spirals. Feel for any taut, overused muscles and pay particular attention to your jaw, since tension is often stored there.
3. Gently squeeze and pull your ears with your thumb and forefinger, working around all the nooks and crannies.
4. Place a palm over each ear, then slowly and gently move your ears up and down in a circular motion, easing pressure on the upward movement. The noise you will hear sounds like the sea and i am sure you will find it very soothing.
5. Gently stroke around your right eye with your right hand and your left eye with your left hand at the same time. Then squeeze along each eyebrow from the bridge of your nose to your temples using your index fingers and thumbs. If you find a particularly tight spot, keep holding this point until the tension eases.
6. Use the pads of your fingers to tap lightly under your eyes and over your eyelids. The sensation should resemble lightly falling rain. This movement helps disperse congestion in the area and reduce puffiness around the eyes that can be caused by tiredness.
7. Place your palms on your temples, with your fingers resting on your head, and slowly circle your palms ten times in one direction and ten times in the other. Then make circular palm pressures all over your scalp.
8. In each of your hands, clasp some strands of hair at the root, twist them around your fingers, and gently pull. Imagine you are pulling out tension. Hold the hair for a few seconds longer and then release it. Repeat the sequence using hair from all over the scalp. You can use both hands together or one hand after the other.
9. Comb the fingers of one hand through the hair from the roots to the ends, then follow the movement with the other hand. Repeat this sequence all over your head and try to achieve a smooth, fluid rhythm. Try not to hurry these movements since they can be surprisingly relaxing.
10. Use percussion movements on your head to wake yourself up. Use the fingers and thumbs of alternate hands to pluck the scalp, or pummel the area with relaxed fists. Vary the lightness and speed for different effects.

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Self Massage For Arms and Hands

For most people the arms and hands are the most used parts of their bodies, whether from spending long periods of time at a computer, playing a sport, or just doing day-to-day chores. Everyone, therefore, will benefit from a massage of their arms and hands. Not surprisingly, tension in your arms can create aches and pains in your shoulders and neck; strong movements are required to unlock tightness in the upper arms and forearms.

One-handed kneading

This one-handed massage can be done fully clothed, so you can do it wherever you happen to be when the need arises.

Begin by stroking your left arm from the wrist to the shoulder, working firmly as you move up the arm and then gliding gently back down again.

Squeeze and roll the muscles of your left arm between the fingers and heel of your right hand. Start kneading on your upper arm, and work down from the shoulder to the wrist.

Use your knuckles to make rotary pressures all along your arm, working as deeply and rhythmically as you can.

Stroke one forearm with the other, slowly rotating the top forearm as you stroke from the elbow to the wrist of your other arm. This stroke massages both arms simultaneously and is very effective.

Hands

Our hands are in constant use and, as a result, they can harbor a lot of tension. Most of our hand movements are holding, clutching actions, so it is very relaxing to counteract these by opening your palm and pulling your fingers. There are many nerve endings on the palms of your hands, and massage here can benefit the whole body. In fact, in reflexology each part of the body is reflected in a in a map of the hand (or foot) and massaging a particular area of the hand will have an effect on the equivalent part of the body.

1. First, rub your palms together to warm them. Then use your thumb to stroke deeply between each tendon of your right hand from your knuckles to your wrist.
2. Stroke your left thumb firmly down the palm of your right hand and out toward the side several times in a fanning motion. Then make deep, circular thumb pressures all over your right palm.
3. Pull and twist each finger of your right hand with the knuckles of your left hand. Work right up to the fingertips.
4. Repeat the whole sequence (steps 1-3) on your left hand.

Self-massage can be particularly useful if you suffer from chronic or short-term pain. It helps stimulate the release of endorphins and diverts your attention away from the pain. Above all, self-massage lives you a sense of control over your situation.

Final touches

Just as a massage given by someone else has a defined ending phase, a self-massage needs to close on a relaxed note.

Feather stroking

Use light, feather strokes starting at your forehead and then stroke the fingertips of both your hands over your face and neck, down both arms, and leave your body at the tips of your fingers. Then stroke the front of your body, down your legs, and withdraw your touch at your feet. This movement should leave you feeling refreshed, calm, and as light as a feather.

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Self Massage For Abdomen and Lower Back

It's natural to rub your abdomen when you have a stomach ache, and any form of abdominal massage, however basic, is extremely comforting. Although you can massage your abdomen while sitting up, it is much more relaxing if you lie down. Lie somewhere comfortable, with a small pillow under your knees so that both your back and abdomen are relaxed. Always use a clockwise motion when massaging the abdomen since this follows the workings of the intestine; this can help relax the abdomen, which, in turn, can aid digestion.

Stroke one hand after the other around your abdomen in a clockwise direction, lifting one hand over the other in a continuous flow. Increase the size of the circle to cover the whole area, then gradually make it smaller again.

Apply static and circular pressures all around the abdomen, following the outline that you traced with your strokes in step 1. Use one hand on top of the other, or the palm of just one hand, depending on how much pressure you want to apply .

Bend your knees over to your left and knead the right side of your abdomen with the fingers and thumbs of alternate hands. Rhythmically pick up and release the flesh wherever you can, then bend your knees to the right and knead the left side.

You don't have to be in the perfect surroundings to do a self-massage - you can massage your feet while watching tv, or your hands while talking to a friend.

Lower back

You can massage your lower back by sitting cross-legged, as shown here, or by lying down on your side with your top knee bent in front of you. The movements outlined below are designed to release muscular tension and aid relaxation.

Relieving muscular tension

1. Start by vigorously rubbing the palms of both your hands up and down the small of your back, and from side to side, to warm the area and release any muscular tension.
2. For a stronger, deeper movement, make your hands into fists and press the thumb side of your hand into your sacrum, the lower part of your spine. Then stroke your fists firmly up and down the area.
3. Make deliberate, circular pressures with your fingertips or thumbs all around your sacrum.
4. Now, pummel the area with floppy, relaxed fists, taking care to avoid your kidneys. Finish with some gentle stroking.

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Self Massage - Do it Yourself

Now that you have been introduced to all the basic strokes, I am sure you can hardly wait to put the moves together into a complete sequence. Don't worry if you don't have a willing partner close at hand, because doing a massage on yourself is the perfect alternative! By practicing on yourself, you can discover how your hands might feel on others.

Legs and feet

Our legs and feet have to support all our weight so it's not surprising that they often ache and feel tired. A good massage can relieve this tension and leave them feeling light and energetic. Knowing how to massage your legs is useful whether you lead an active or a sedentary life, and regular massage of your thighs can even improve their appearance.

Few things are more exhausting and aging than sore feet. By massaging your feet daily, you can relieve tiredness and really relax; in fact, some practitioners, notably reflexologists, believe that foot massage can stimulate your whole body.

Soothing aching legs

With massage, you can relieve aching legs after standing for too long and help tired muscles recover after exercise. As in other parts of the body, light strokes stimulate the lymphatic system and deeper strokes help circulation. Always use firmer strokes as you work up the legs toward the body, and use oil to keep the movements fluid.

1. Start the massage by stroking your left leg up toward your body, applying a firm pressure as you go. You can either stroke one hand after the other, or place one hand on either side of the leg and stroke both hands together.
2. Next, knead your left leg. Using alternate hands, squeeze and release the flesh at the top of your thigh, working rhythmically and methodically. Work all over the top of your thigh, down to your knee, and continue along the back of your thigh. Then knead your calf muscles in the same leg.
3. Soothe your leg with criss-cross strokes. Place one hand on each side of your thigh at the knee, and pull your hands upward, squeezing your leg. Release your grip, cross your hands over, and glide them down the other side of your thigh. Then pull up your hands to repeat the action. Continue, working all the way up your thigh.
4. To soothe and relax your knee, apply circular pressures with your fingertips all around your left kneecap. Next, stroke softly behind your knee, stroking up toward your body
5. When you have completed the massage on your left leg, repeat the whole sequence on your right leg.

Easy relief for feet

Your feet are among the easiest parts of your body to self-massage, and it's something you can do wherever you happen to be. If you are sitting, simply rest one foot on the opposite thigh. If you prefer to lie down, keep one leg bent up and rest your other foot on your raised thigh. Give one foot a complete massage first, then transfer to the other one.

A great way to start a foot massage is to soak your feet in a bowl of warm, scented water.

Fill a large bowl with warm water and add a couple of drops of your favourite essential oil (lavender and peppermint are my favorites). Put your feet in and luxuriate for as long as you like before starting the foot massage below.

1. Rest the sale of your right foot on your left knee and sandwich your foot between your hands, with your fingers facing forward. Rub your hands backward and forward along your foot to warm the whole area.
2. Support the heel of your right foot with your left hand and clasp the toes with your right hand. Energetically squeeze, extend, and flex your toes to increase their flexibility.
3. Still supporting your right foot with your left hand, massage your toes with your right hand by squeezing, twisting, and rolling each one in turn with your fingers.
4. Place one thumb on top of the other, using your fingers to support your foot, and make deep, circular thumb pressures over the sale of your foot. Stroke the area. Repeat the whole sequence on your left foot.

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Herbal Thai Massage

Originally derived from ancient Thai traditions, Herbal Thai massage is slowly becoming a popular western modality. Thai yoga massage itself dates back over 2,500 years with roots from both Indian and Chinese healing practices.

The combination of a Thai herbal compress and traditional Thai massage techniques create a treatment designed to soothe almost any aliment one might experience.

History of Thai Yoga Massage

Jivaka Kumar Bahaccha, Buddhist monk and founder of traditional Thai medicine and Thai massage techniques, established Thai massage to alleviate pain by improving the flow of 'prana' or life energy within the body.

Prana circulates through the body along pathways called 'sen lines'. Theoretically, when someone is experiencing pain or disease there is an upset in the flow of prana which flows along these sen lines.

When these blockages are stimulated with the pressure, stretching and kneading techniques, along with modified yoga postures used in Thai massage, it releases the blockage allowing prana to move freely again. As the released prana effortlessly flows again, each system of the body is saturated with vital nutrients improving the body's normal functions. As the body starts to return to a balanced state the pain decreases, energy is restored and the client is filled with a renewed sense of vitality and well-being.

The Yoga Connection

Thai massage was created based on yoga philosophies and traditions as it helps balance not only the body but the mind and spirit as well. Typically a Thai therapist meditates before each treatment to clear their mind of distracting thoughts and focus on bringing healing energy into the massage.

As stated earlier, modified yoga postures themselves are integrated into each massage session creating a multitude of avenues to apply massage techniques. Thai therapist maintains a calming quality to the massage by applying graceful rhythmic movements and focused attention while connecting the postures, similar to practicing yoga.

The Herbal Compress

Herbal Thai massage incorporates the use of a heated compress containing a collection of medicinal aromatic herbs traditionally grown in Thailand. This compress is simply a pouch filled with ground Thai herbs wrapped tightly in a natural porous cloth, usually unbleached cotton or muslin.

It is most often steamed to stimulate the herbs then pressed or rolled on the body during, before or after a Thai yoga massage. When used in conjunction with a Thai massage, the heated ball allows the muscles and joints of the body greater movement and flexibility.

The herbs themselves are absorbed through the skin and used in the body to facilitate further release of energy blockages thereby improving energy imbalances within the body. Some of the herbs have drawing properties that allow removal of inflammation and swelling typical with injuries.

Benefits of Herbal Thai Massage

Traditional Thai massage is most commonly used to treat inflammation due to muscle and joint pain, injuries or imbalances but it is not limited to muscular system. Thai massage can help with all the systems in the body allowing whole body healing.

The herbal compress promotes further healing as the typical selection of Thai herbs offer many healing properties to the mind body and soul. Together the Thai yoga massage and the herbal compress promote healing in the following ways:

• Improves muscle injuries, imbalances and pain

• Improves blood and lymph circulation

• Improves physical and mental energy by releasing energy blockages

• Improves joint flexibility and range of motion

• Reduces acute and chronic inflammation

• Improves appetite and digestive processes and dysfunctions

• Prevents illness

• Slows aging process and degeneration of soft tissues and joints

• Boosts immune system

• Lowers blood pressure

• Encourages relaxation

• Prevents and alleviates stress and anxiety

• Calms the mind, improves concentration and positive thinking

• Speeds healing

• Improves movement and function of fascia (body's connective tissue)

• Decreases cold and flu symptoms

• Improves organ function and movement

• Calms respiratory dysfunction and pain

• Eases menstrual cramps and associated pain

• Calms and prevents migraines and headaches

• Helps with insomnia and other sleep disorders

This unique Thai tradition is welcome in North America by both therapists and clients alike. Its deep rooted history, balancing techniques and aromatic benefits offer a therapeutic treatment second to none.

Lana Cummings is a Registered Massage Therapist who practices both Swedish and Thai Yoga massage. She uses and recommends both the Thai herbal compress and poultice for treatments and for personal use. Visit http://www.therapeuticdelight.com for more information on herbal pain remedies.

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Self Massage - For Neck and Shoulders

Most people suffer from tension in their necks and shoulders at some time in their lives, which is hardly surprising if you consider the job the neck has to do! Poor posture, bad working positions, and carrying heavy bags all conspire to make the problem worse. However, you can ease the pain with a remedy literally at your fingertips.

Getting to the core of tension

This simple self-massage exercise gets right to the core of the tension and eases it gently and effortlessly; you can try it almost anywhere and at any time. Try to focus on the areas that feel most tense, and work slowly, deeply, and methodically.

1. Tilt your head back, and with the palms and fingers of each hand, squeeze the flesh at the base of your neck on either side of your spine. Then, slowly roll your head forward, still squeezing your skin. Hold the stretch for 10 seconds, then return your head to an upright position. The amount of flesh you can squeeze depends on your state of relaxation.
2. Stroke your hands up and down the back of your neck to warm the area. Then use the fingers of both your hands to make deep, circular pressures all around the neck area, making sure that you do not apply pressure to the spine itself.
3. Place your left hand on your right shoulder and squeeze the muscle. Hold the squeeze and slowly rotate your shoulder backward. A grinding noise indicates that the muscles are tense and should be freed up. Repeat with the right hand on the left shoulder.
4. Pummel your right shoulder with your left hand to bring fresh blood to the area. Support your left elbow with your right hand for comfort, and keep your wrist loose and floppy as you swiftly strike the flesh. Repeat on your left shoulder.
5. With your fingers, stroke firmly from the center of your chest outward, applying deep pressure between your ribs. When your fingers reach the outer edges of your ribcage, return to the center and repeat the movement. Feel for tense spots and concentrate on these as you work over the chest.

Never attempt to massage any part of your body if you are in a situation that requires your full concentration.

For example, do not massage your neck and shoulders as you are driving and if you can't wait till you get home, just pull off the road and stop the car before doing the massage.

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Benefits of Professional Therapeutic Massage

Everyone feels great after a well done therapeutic massage. Massage has been documented back to 2700 BC and found in many ancient cultures. For example, it is documented that the Chinese, Egyptians, Indians, Greeks, and Romans all benefited from therapeutic massage. In fact, Hippocrates wrote of the benefits of massage in the 5th century BC. However, even with widespread awareness and rich history, few people realize how many health benefits there are to getting a massage and why it has such profound effects. Therapeutic massage can be used for pain control/relief, healing, and overall wellness.

Naming just a few benefits, a good massage, especially one that works into your muscles such as a deep tissue massage, can help alleviate back pain, enhance the immune system, exercise weak muscles, increase flexibility, lessen depression, improve circulation, and relieve tension. With all these benefits, the primary advantages can be summed up as reduced fatigue and increased energy.

A number of methods are used in professional massage, including moving pressure, fixed pressure, holding, kneading, point pressure, and distributed pressure. A professional therapist may use hands, elbows, forearms, and even knees and feet to release the tension deep in your muscles. Professional massage therapists may also use a device or machine to assist in massage. Small hand-held devices that can provide point pressure are common as are professional massage machines that use percussion to drive the massage deep into your muscle tissue. A machine-assisted massage can be provided quicker and deeper than a manual massage and causes less fatigue on the massage therapist.

Therapeutic massage helps the patient with pain control/relief by sending impulses to the brain through the same nerves that transmit pain signals. By doing so, the receptors in the brain never receive pain impulses because they are effectively blocked. As a patient receives a therapeutic massage, natural pain killing endorphins are released which act very much like a high power drug in dulling the senses to pain. In addition, muscles are loosened which improves circulation allowing oxygen and nourishment to reach painful muscles, thereby allowing them to relax.

A therapeutic massage stimulates the lymph system. The lymph system brings nutrients to every cell in the body and takes away waste products produced by the body's cells. Sore and tight muscles are usually starved for oxygen and nutrients because their tightness is preventing the lymph system from operating effectively. A therapeutic massage dilates blood vessels while loosening muscles. This restores the lymph system, allowing for nutrients to pass and waste to be taken away.

Healing through therapeutic massage is a common practice, especially among professional athletes and others who are hard on their muscles and overall body. A weak, injured, or sore muscle can have a profound effect on someone who is required to operate at peak performance. A sports therapist is likely to use a mechanical motorized massager in their work. This allows them the quickly provide deep tissue massage without wearing themselves out. Massagers used by professionals, such as a Thumper massager, use percussion as their primary massage action. A high quality professional percussion massager is much different than most consumer models which only vibrate and rub the skin. While a vibrating massager may feel nice, it lacks the ability to penetrate through thick muscle.

This ancient form of healing and rejuvenation has been refined over thousands of years. While still retaining the same basic principles, massage is applied to many different ailments and situations. A deep tissue massage that exercises and relaxes muscles can provide relief to pain, heal, and enhance overall wellness.

Jack Webster writes for Better Health Innovations. Also check out the Thumper Mini Pro 2 Massager.

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Cellulite Massage Techniques

Cellulite massages help remove and reduce the features of cellulite. A well performed massage can aid in dissolving the fat cells under the skin that are one of the main causes of cellulite. It's important that you have realistic expectation of what a cellulite massage can do for you, you must not consider the massage asa cure but more another step in the right direction. To make the massage treatment more effective you should combine the massage with the correct diet, regular exercise and a anti cellulite cream.

A cellulite massage reduces and removes the cellulite tissues. It also increases the blood circulation to that area resulting in the toxins being flushed out using the bodies natural waste sysytem. The massage technique involves a combination of rubbing, kneading, and twisting the cellulite prone areas. Once the area is stimulated and warm enough, this is when the fat cells and toxins start to break down and dissolve. If the massage is performed correctly it should increase the blood circulation and warm the area carrying the unwanted cells and toxins away.

Sample Massage Routine

1) apply anti cellulite cream for the best results to the affected area so the massage movements are easier.

2) It's when performing any massage that you start from the low point and massage toward the heart.

3) Apply moderate pressure alternating through different techniques.

4) Using long strokes using the knuckles, fingers or palm of hand.

5) Change the motion to kneading, this is a grasping effect using the thumb and finger to grab.

6) Lastly you should perform a pinching technique, pinching the skin using the thumb and finger pulling the skin gently in all directions.

This massage technique can seriously help you remove your cellulite problem, you still need to use a combination of a good diet routine and regular exercise. One of the most important problems that influence the effectiveness of massaging to remove cellulite is what cream you use. It's absolutely crucial that you use a good cream that work. One of the best know creams that is proven to work is Revitol This cream has given many people great results across the world. If you need more information about other skin care treatments such as acne visit Here for more information about products that help you look your best. another informative is http://ezinearticles.com/?Training-Techniques-For-Soccer&id=1190315

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