Self Body Massage

The Feet

1. Effleurage the front, then back, of your lower leg several times.
2. Friction rub briskly up and down all over the front and back of the lower leg. You'll soon feel the warmth this produces as it really whips up your circulation.
3. Work on the knee as in the step-by-step massage.
4. Lower your leg, then effleurage the thigh.
5. Quickly rake up the thigh with your fingertips, using both hands. This increases the circulation.
6. Squeeze and release along the inner thigh, then the outer thigh.
7. Do diagonal stroking as in the step-by-step massage.
8. Finish with effleurage. Repeat on the other leg.

The Tummy

1. Stroke down from the solar plexus hand behind hand to your navel.
2. Stroke down from the solar plexus, tracing your rib-cage to your waistline with both hands.
3. With hands reinforced 'iron' in circles all over the abdomen with even pressure.
4. Squeeze up each side from your hipbones past your waist.
5. Rub backwards and forward's across your lower abdomen.
6. Repeat step 1.

The Hips & Buttocks
Lie on one side with your knees bent.

1. Stroke round from your hipbone to your coccyx (sitting bone), then down and round the buttock before finishing at the hip.
2. Squeeze and release on the buttock to improve circulation and tone muscle.
3. Gently pinch all over buttocks.
4. Finish by stroking the whole area.

1. Smooth on the oil as before. When working on the arm it is easier to effleurage with one hand only, using the other to hold the arm steady.
2. Bend the arm at the elbow. Massage around the wrist with little thumb circles using both hands.
3. Work down from the wrist to the ends of the fingers using little thumb circles. Repeat five times.
4. Stretch each finger, then thumb, in turn between your finger and thumb.
5. Rotate the fingers and thumb first clockwise then anti-clockwise.
6. Turn the hand over and rub gently along the solar plexus (from center wrist down the palm to the middle finger) using alternate thumbs. This is calming to the nervous system.
7. Rotate the hand at the wrist clockwise then anti-clockwise. To do this lock your fingers into your partner's.
8. Turn the hand over and work on the inside of the wrist up to the elbow using alternate sweeping movements. Repeat four or five times.
9. Bend the arm at the elbow and bring the lower arm up and across the chest. Squeeze all along the upper arm from elbow to shoulder using both hands.
10. Bring the arm back down to the side then effleurage the whole area from hand to shoulder four or five times. Cover the arm and repeat on the other side.

1. Still lying down, massage up from between your ribs across to your shoulders.
2. Gently press along your collarbone with your fingertips.
3. Stroke down between your breasts and out to the sides across the rib-cage.

1. Lying down, massage across your upper chest and across and round your shoulders.
2. Turn your head to one side and work up your neck with your hand cupped. Repeat several times on both sides.
3. Work up between your shoulder blades to the base of your skull. Repeat several times.

1. Reach around with both hands, and starting below the waist work up as far as you can.
2. Try thumb pressures on your spine, if you can reach, having your fingers pointing forwards. Pressuring the lower back and sacrum (top of buttocks) area really relieves backache.
3. Alternatively, try using a wooden back massage roller or wriggle around with your back against a rolling pin.

1. Stroke all over your face and forehead.
2. Massage your temples with the fingertips of both hands.
3. Gently smooth over your eyelids from the inner to outer corners with your thumbs.
4. Press with your thumbs just below the inner eyebrow comer. Release, then repeat. Do this three or four times.
5. Stroke down the sides of your face to the jaw line.
6. Pinch all along your jaw line from ear to ear.
7. Finish face by repeating step 1.

Scalp

1. Massage your scalp as if shampooing your hair.
2. Lock your fingers on to your scalp and move it over your skull. These movements increase the blood circulation and, done regularly, will improve the condition of your hair.
3. Gently tug sections of your hair all over your head. Finish your self-massage by lying down and completely relaxing, hands open at your sides, and breathing deeply for a minute or two. Depending on which oil you have chosen, you'll feel deeply relaxed, maybe a little sleepy or invigorated and energized.