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ARMS
 Though
you may feel tempted to ignore your arms, you will find that a
thorough massage can help to release tension elsewhere in the
body, especially in the shoulders
1.
Smooth your whole arm by stroking from the wrist to the shoulder.
Stroke firmly as you move up the arm and then glide back and repeat.
2. Knead all the way up your
arm, squeezing and releasing the flesh. Pay particular attention
to the fleshy part at the back of the upper arm.
3.
Do circular pressures on your forearm with your thumb. Then, with
your thumb and fingers, circle in all the hollows around the elbow.
4. Pat your upper arm to stimulate the circulation
and help prevent the unhealthy look some arms have. Finally, stroke
your whole arm again. You can have great looking arms!
ABDOMEN
 It
is natural to rub your stomach when it aches, and any form of
massage, however basic, is extremely comforting. It is also good
for menstrual cramps. Lie down to massage your abdomen with your
knees bent up.
1.
Stroke clockwise around your abdomen with one hand following the
other in a circle, 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.
Pummeling hips: 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. Not only does this leave
you feeling refreshed and energized, it also improves the circulation,
muscle tone and skin texture. Keep
your wrists very flexible. Flick your hands away as soon as you
strike the skin.
FACE
AND NECK
 Giving
yourself a face massage can relieve headaches,
anxiety and banish fatigue. Face massage can also benefit your
appearance by improving your complexion and leaving your face
looking fresher. Use
a fine face oil so you don't drag your skin. (If you have oily
skin wash your face after the massage). You can fit a massage
in at any time: a stimulating one first thing in the morning,
or a soothing one in the evening. Try to vary the movements: brisk
and fast for an energizing effect, or slow and smooth if you want
a calming effect. Repeat each movement as often as you like.
1.
Start by putting your hands over your face, with your fingers
on your forehead and the heels of your hands on your chin. Hold
them there for a moment, then very slowly and gently draw them
out toward your ears. As they move out, imagine that they are
dissolving the tension from your face and drawing it away like
magnets.
2.
Tilt your head to one side and using the back of your hands stroke
from the collarbone to the chin, one hand following the other.
Tilt your head to the left and stroke up the right side of your
neck, then repeat on the other side. Stroke firmly to stimulate
the circulation and help keep the skin on your neck firm.
3.
Pinch all along your jawline using your thumbs and the knuckles
of your index fingers. Start under your chin and work out toward
your ears. Keep the pinching close to the bone, so your don't
stretch the skin.
4.
Gently, slap under your chin with the back of your hands, while
alternating hands. Exercise the muscles under your chin by keeping
your tongue curled back in your mouth while you perform this stimulating
movement.
5.
Make small circular pressures all over your chin and around your
mouth with the index and middle fingers of each hand. While you
do this, exercise the muscle around your mouth by making a large
O and holding your lips tightly over your teeth. Then exercise
the muscle further by exaggeratedly saying “Aah”, “Ooh”,
"Eee”, “Uuu”,
to stimulate the circulation and to prevent wrinkles from developing
around your mouth -- it is never too young to start.
6.
Stroke from the corners of your mouth to your ears. Use one hand
on each cheek and move them both out together. Then, both hands
on one side, stroke from your mouth to your ear, using the back
of your fingers.
7.
Stroke up your forehead from the bridge of your nose to your hairline
with one hand following the other. Mold your hands to the shape
of your forehead, and close your eyes to enjoy this soothing movement.
8.
Massage the muscles between your eyebrows to counteract from lines.
Place both index fingers on the bridge of your nose and make short,
firm strokes upward first, then across and then diagonally.
9.
Make circular pressures all over your forehead, working in lines
from the bridge of your nose to your temples, to cover the whole
forehead up to your hairline. Press firmly, but don't drag your
skin. Then stroke your forehead gently with your fingertips to
soothe it after the last stimulating movement.
10.
Stroke from the center of your forehead to your temples and finish
by pressing gently on the temples. You can strengthen the jaw
muscle by clenching your teeth slightly as you press on your temples.
Feel the muscle working under your fingers. Then
hardly moving the skin, circle slowly and steadily to stimulate
the muscle.
11.
Stroke in a circle around your eyes with your middle fingers.
Stroke firmly and evenly from the bridge of your nose out over
your eyebrows, press on your temples, then glide lightly under
your eyes, barely touching the skin.
12.
Pinch along around your eyebrows from the center to the temples
with your thumbs and index fingers. Then press into the tiny indentation
in the bone under the eyebrows at the bridge of the nose.
 13.
Relax your eyes by palming. Put the heel of your hands into your
eye sockets and hold your hands there for a few seconds. Enjoy
the darkness for a second. Press gently, then slowly glide your
hands away. (Many actors say that when they are totally exhausted,
but still have to go on stage for the final act, they palm they
eyes like this.) I have asked an eye doctor if this was safe and
she said it sounded fine to her... btw. After only a few seconds
of darkness, there is a wonderful light that seems to revitalize
many people. Try this, it only takes a few seconds, but it is
very refreshing.
 14.
Finish by covering your face with your hands and stroking gently
out to the sides. This simple massage should make your skin look
fresher and you will feel revitalized. Think I will go do it myself
right now as a matter of fact. ENJOY!
Written
by Dave Otis., LMT, (Licensed Massage Therapist)
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