Self Care Massage

Teach Yourself Massage

Different hand movements can be performed during a massage

Strokes
The palms of the hands are facing down and moving in parallel or waving one at the time towards the heart

Friction
The palms of the hands are facing down and moving in a sawing motion. A deep friction can be performed with the fingers on very tensed areas

Percussion
Pummeling: make the hands into fists keeping the fingers relaxed, and bounce them one at the time in a fast drumming movement up and down the chosen area.
Hacking: using the ulnar side of the hand with the fingers and the wrist relaxed, and bounce them one at the time in a fast hacking movement up and down the chosen area.
Cupping: cup the hands keeping the wrist relaxed and bounce them one at the time in a fast cupping movement up and down the chosen area.

Kneading
Use the heel and the palm of the hand to squeeze the muscles and flesh.

The massage routine is quite simple you can just follow the steps:

Feet Hold the foot with one hand and perform a fast friction with the other hand under the whole foot. Thumb and heel of the hand friction over the arch Thumb crawl over the channels on the dorsum of the foot
Legs Stand with one foot up on a chair so the knee is at a right angle. Do a firm upward, front and back of the leg palm waving stroke from the ankle to the upper thigh. Knead of the calves with one hand Knead the back of the thigh with both hands Straighten the leg and stroke the front and back upward again. Percussion over the thigh Waving effleurage Repeat on the other leg Buttocks Knead the buttocks with the hands Pummeling over the whole buttocks
Tummy Upward stroke with the hands from the hip up Waist waving stroke starting on the right side going to the left Clockwise circular movement over the abdomen Arms crossed, raking movement over the ribcage
Hands and Arms Fingers friction on the fingers Thumb stroke the palm of the hand Thumb crawl along the fingers and the channels (reflexology) Thumb stroke the forearm Knead firmly with one hand along the arm from the wrist up to the shoulder. Cross the arms with the palm of the hands over the shoulder muscles and stroke downward as if shaking water off. Shake the arms and hands
Top of the shoulders Place the hands palm down over your shoulders, fingers over the trapezius, heel of the hand over the collarbone. Knead gently and deeply in the fleshy area of the back of the shoulders. Keeping the back straight, slowly bend the neck to one side as far, as is comfortable. Hold the stretch for a count of five and repeat on the other side
Neck Gently stroke downward from behind the ear to the top of the shoulders Finger knead the Trapezius (top of the shoulders) with the opposite hand Using the middle finger, apply some pressure right on the medial, superior border of the scapula. Hold the pressure until the pain eases off. Repeat on the other side
Scalp Spread your fingers across the top of your forehead along the hairline and keeping the fingers bent but stiff, press them gently into the scalp with firm circular movements. Gradually move to the back of the head to the suboccipital bone Using the middle finger, apply pressure into the groves along the suboccipital bone. Hold the pressure until the pain subside and move onto the next grove until all have been covered.
Face Using the middle finger, apply pressure into the groves along side the orbital bone, the forehead, the cheek- bone, the chin and into the TMJ. Follow the diagram. Release the pressure when the pain subsides. Apply the palm of the hand on the forehead and the other on the suboccipital area. Breathe deeply 5 times and release the hold.