Jacqueline Young - Self Massage - The complete 15-minute-a-day massage programme

For Sarah

Title Page Self-Massage A complete 15-minutes-a-day massage system for health and healing Jacqueline Young

Dedication For Sarah

INTRODUCTION INTRODUCTION 1 Why self-massage? 2 The self-massage system 3 Preparation 4 The sequence 5 The moves

1 Why self-massage? 1 Why self-massage? The art of massage has been with us since ancient times. It can be used for relaxation and pleasure, or therapeutically in the treatment of aches, pain and injuries. In the Orient, self-massage techniques have traditionally been handed down in families, and sometimes even taught in schools, for the relief of tension and the promotion of health. There are many techniques of massage, and some take several years and much practice to master. Yet each have simple movements which can easily be learnt and used to good effect on one’s own body. By learning how to massage yourself you can: build up good health and prevent disease aid relaxation promote healing of minor ailments and imbalances increase self-awareness Anyone can learn self-massage and, with practice, you can vitalize the whole body in a 15 minute top-to-toe routine. Alternatively, just a few minutes can be spent massaging whichever part of the body requires attention: for example, massaging the neck and shoulders to relieve a stiff neck or headache. With this massage you will have a self-health system literally at your fingertips! It can be used anytime, anywhere, and no special equipment or oils are needed. It is not even necessary to remove clothing as the techniques are designed to be performed through light clothing as easily as on the skin itself. Once you feel confident of the movements they can easily be adapted for use on others. So, by learning self-massage, friends and family can benefit too! With self-massage, because you are working on yourself, you can practise whenever you have a free moment rather than having to find someone to practise on. This means that you can quickly build up confidence in your touch and develop mastery of the techniques. With experience you will learn to detect subtle changes in the body which can be a valuable tool in monitoring your health and determining the body’s needs. Regular practice will ensure relief from tiredness and tension and will leave you feeling vibrant and well.

2 The self-massage system 2 The self-massage system This simple self-massage system is based on a combination of Japanese and Chinese massage therapies, together with acupressure techniques. The system works not only on releasing muscular tension, but also on stimulating the energetic system of the body, known in acupuncture as the meridian system.

3 Preparation 3 Preparation No special preparation is necessary for self-massage, but it helps if you take a few deep breaths and have a good stretch before starting. Many of the movements can be performed whenever you have a few spare minutes. For example: sitting in a chair at home, at a desk in the office, while waiting for a bus, standing in a queue or when in bed. However, if you are at home and want to do the complete self-massage and give yourself a real treat, then the following will help you get the best out of the massage: Allow enough free time to complete your massage. You will need a minimum of 15 minutes to work through the whole body, but can make the massage last longer if you wish. Choose a comfortable place. Either indoors or outside, with comfortable light, temperature and ventilation, and away from loud noise or strong smells if possible. Wear comfortable, loose clothing. If you wish to change, then a loose tracksuit is ideal. If not, simply loosen any tight clothing and remove shoes, belts, watches and jewellery. Find a comfortable surface. Either on a carpet or mat, in a chair or on grass – whatever suits you. Remember to breathe freely and deeply throughout the self-massage, synchronizing the movements with the breath if you can. Adopt a comfortable position for each movement. You should always be comfortable and relaxed without any pain or strain. Avoid interruptions. Do the self-massage at a time when you won’t be interrupted and can give yourself your whole attention and loving care. It is also advisable: to allow an hour after meals before starting. to avoid practising when either very tired or very hungry. Take a rest or have a snack first. not to smoke or drink coffee, tea or alcohol directly before practice. All the above will help you to establish a healthy and enjoyable routine and to maximize the benefits of the self-massage.

4 The sequence

5 The moves

SELF-MASSAGE

1 Warm-up

2 The head and face

3 The neck, shoulders and arms

4 The chest and abdomen

5 The back

6 The legs and feet

FINE POINTS

1 Fine points of practice

2 Adapting your practice

3 Common questions and experiences

4 Breathing exercises

5 Finger and hand exercises

6 Massaging others

APPENDICES: KNOW YOUR BODY

1 The skeletal system

2 The muscular system

3 The vital organs

4 The meridian system

5 Acupoint guide

Footnote

Further reading

Index

Acknowledgements

About the Author

Copyright

About Publisher Page

1 Why self-massage? 1 Why self-massage? The art of massage has been with us since ancient times. It can be used for relaxation and pleasure, or therapeutically in the treatment of aches, pain and injuries. In the Orient, self-massage techniques have traditionally been handed down in families, and sometimes even taught in schools, for the relief of tension and the promotion of health. There are many techniques of massage, and some take several years and much practice to master. Yet each have simple movements which can easily be learnt and used to good effect on one’s own body. By learning how to massage yourself you can: build up good health and prevent disease aid relaxation promote healing of minor ailments and imbalances increase self-awareness Anyone can learn self-massage and, with practice, you can vitalize the whole body in a 15 minute top-to-toe routine. Alternatively, just a few minutes can be spent massaging whichever part of the body requires attention: for example, massaging the neck and shoulders to relieve a stiff neck or headache. With this massage you will have a self-health system literally at your fingertips! It can be used anytime, anywhere, and no special equipment or oils are needed. It is not even necessary to remove clothing as the techniques are designed to be performed through light clothing as easily as on the skin itself. Once you feel confident of the movements they can easily be adapted for use on others. So, by learning self-massage, friends and family can benefit too! With self-massage, because you are working on yourself, you can practise whenever you have a free moment rather than having to find someone to practise on. This means that you can quickly build up confidence in your touch and develop mastery of the techniques. With experience you will learn to detect subtle changes in the body which can be a valuable tool in monitoring your health and determining the body’s needs. Regular practice will ensure relief from tiredness and tension and will leave you feeling vibrant and well.