The massage bible _ the definitive guide to massage therapy

age The definitive guide to massage THE WORLD'S BESTSELLING MBS SERIES

THE GODSFIELD BIBLE SERIES - OVER 3 MILLION COPIES SOLD WORLDWIDE Massage is a wonderful therapy to share with partners, friends and family. It can promote a strong feeling of wellbeing, reduce stress and even relieve the symptoms of common ailments such as backache and anxiety. This complete guide will teach you all the techniques you need to give a full body massage and take you through a series of guided step-by-step routines. The Massage Bible covers a variety of massage styles, including Swedish, Chinese, Indian Head Massage and Shiatsu, as well as some specialized treatments ranging from baby to sports massage. £12.99 --- 9781841813257 ISBN 978-1-84181-325-7 Cover photography: II I © Octopus Publishing Group LimitedlRusseli Sadur 9 781841 813257 WWw.octopusbooks.co.u k



The Massage Bible The definitive guide to massage Susan Mumford UnrP'lI A GODSFIELD BOOK

An Hachette UK Company www. hachette.co.uk First published in Great Britain in 2009 by Godsfield. a division of Oaopus Publishing Group Ltd 2-4 Heron Quays. London EI4 4JP www.oaopusbooks.co.uk Copyright © Oaopus Publi shing Group Ltd 2009 Text copyrigh t © Susan Mumford 2009 All rights reserved. No part of this work may be reproduced or utilized in any fo rm or by any mea ns. electronic or mechanical , including photocopying. recording or by any information storage and retrieval system. wi thout the prior written perm ission of the publisher. Susan Mumfo rd asserts the moral right to be identified as the author of t his book. ISBN-13, 978 - 1-84181-325-7 A CIP catalogue record of this book is available from the British library. Printed and bound in China 1098765432 1 CAUTION Massage should not be considered as a replacement for professional medical treatment: a physician should be consulted in all matters relating to health and especially in relation to any symptoms that may require diagnosis or medical attention. care should be taken during pregnancy. particularly in the use of essential oils and pressure poin ts. Essential oils should not be ingested and should be used for babies and children only on professional advice.

Contents 6 48 Introduction 10 2 Techniques 156 Holistic massage 200 Chi nese massage 244 Shiatsu 276 Indian head massage 332 Massage for special situations 370 Common ail ments 392 Li festy le tips 400 Index Acknowledgements

-

Introduction Welcome to this guide, which is going to be a fascinating journey through the world of massage. Massage techniques have evolved over the centuries, incorporating influences from both East and West. As you explore different aspects of massage in this book - from its unrecorded beginnings, through the various techniques and styles, to a step- by-step, fu ll - body massage - you may wish either to dip into certain sections for reference or to follow it all the way through . What will become apparent as you read is how different approaches to massage can complement each other and often overlap. Whi le practitio ners often disagree about the best approach, this on ly serves to keep the art of massage alive and vibrant.

What is massage? 8 Massage is basica lly touch - and touch is somethi ng we all do ever y day. oz However. wh ile th is book will enable you to explore massage and discover ur your own ta lent for it . please don't skip straight to th e chapter o n :oo::> techn iques! Understand ing . preparatio n and practice are equa lly impo rtant. r\"z\" Techniques are usefu l to give structu re Several different massage styles are to a massage. but so are developing included in this book. W it h any style o f empathy and the quality of your touch. massage there is one body being It is a question o f Anding the rig ht treated and two hands doing t he balance between t hem. And once you treating. which is why the techniques have mastered the basics and developed for varyi ng styles have been grouped you r conAdence. you ca n begin together loosely - the fundamental adapting your massage to different difference lies in t heir approach. situatio ns and ca n even use it to ease ever yday common ailments. Techniques take time to master and are best practised Arst o f all o n yo urself Benef its and sty les Look at increasing your flexibility. your mental relaxation and your sensitivity as A basic understanding of the body a worthwhile investment of your time. provides an insight into the therapeutic All t he preparation wi ll Anally payoff beneAts of touch. To develop and Ane- when the process turns into dynamic tune you r skills takes discipline and interactio n wi th your partner. If you practice. By fol lOWing each chapter. you o nl y have a few minutes available For will gain a basic understanding of t he massage. try the quick Axes in each subject and . with practice and feedback. chapter or the self- massage when yo u be able to give a relaxing massage to are o n your own. fami ly and friends. On ly a qualiAed practitioner sho uld offer massage when Even if you're shorr on cime, a qUick there are medical problems; if you are in any doubt. always seek medical advice. shoulder rub can do wonders co release scress and cension.

9

The history of massage 10 The or igins of massage are timeless. 'Rubbing ' when t hings hurt is a natural oz instinct and is comforting, sooth ing and revita lizing. Therapeutic touch is f- u ::> natural to all cultures, so it is difficult to pinpoint its exaa beginnings, although oCJ vari o us references illustrate the role of massage From past to current times. \"f-\" Z Eastern massage o ils and herbs. Indian head massage, o r champissage (champi meaning In China . archeologica l Ands conArm shampoo) . has been part of family that massage was practised more than grooming for 1.000 years and is used to three thousand years ago. The Yellow promote healthy hair. Hieroglyphics Emperor's Treatise oftnternal Medicine, found in Egyptian tombs and dated to t he Arst comprehensive medica l text. around 2300 BCE depict practitioners compiled sometime between 2700 and ru bbing hands and fee t with their hands. 200 BCE. o utlined treatment using herbs, acupuncture and massage. TuiNa. Western massage meaning 'pushing and grasping'. sprang from t he popular folk massage anmo , According to Hippocrates, the 'father of which survives today. With roots in the modern medicine' (c. 460-377 BCE) , Shang Dynasty (starting in 1700 BCE), it ph ysicians 'shou ld be practised in many emerged in around 1368-1644 CE. In arts but parti cularly that of rubbing'. lapan, an early form of massage known And the Greek physician Asc lepiades of as anma was introduced from China Bithynia (c. 124-40 BCE) recom mended via Buddh ism in the 6th century CE; massage, diet , exercise and baths. In Western medici ne dominated in t he Greece, massage was used for digestive early 19th century, but a century later ailments and commonly before sport. shiatsu emerged and now enjoys official The Roman ph ysician Celsus (c. 25 BCE- recognition in Japan. 57 CE) described frictions in detail, recommending massage for headache In India , Sanskri t texts dating from relief, while Galen (c. 130-201CE) wrote around 1S00 BCE, forming t he basis o f t hat 'all the muscle Abres sho uld be Ayurvedic medicine, refer to massage,

II ~ V> o\"'\" '-\"< o \" 3: > Vl Vl > C) '\" stretched in every direction '. Pliny the Th is albumen print from the 19th century, Elder (23-79 CE) was healed by a medica l depiCts a practitioner attending to a practitioner of massage, whi le Ju lius patient in japan. Caesar (100-44 BCE) received massage for neuralgia. The Persian physician During the First World War injured Avicenna (980-1037), who was soldiers were treated wit h massage, inAuenced by Galen, wrote of massage whi le the Ca li forn ian bodywork and described various friction metho ds. movement o f the 1960s combined massage wit h personal growth. Massage later became frowned upon as ind\\,J lgent, and medical references are Each culture has its own traditions, sporadic un til the 15th century. In 1813, with massage wa lking a path between Per Henrik Ling established the Swedish pleasure, folk usage and professio nal movement system, although Swedish t herapy. It is now practised in its own ma ssage terminology was introduced at right, altho ugh traditionally it formed a later date by Dutchman Jo hann Mezger. part o f a therapeutic whole,

The purpose of massage 12 oz Why do we massage, and why is it so popular? Is it done just because it i= Feels nice? It certain ly does Feel good and a who le health industry has v grown up around it. but you cou ld say that the purpose of massage is ::> oCJ to beneAt both parties that are involved - on many different levels. \"f\"- Z Stress relief For the purposes of health and well - being, massage stimulates the circu lation of the blood, increasing the supply of oxygen to the tissues and lowering blood pressure; it relaxes the muscles and enhances the flexibility of the joints. It also stimulates the nervous system. whether to relax or to increase alertness. Relaxation relieves the effects of stress, wh ich at their worst can cause myriad health problems. In this way massage can be used as a preventative before disease sets in. Stimu lation of certa in pressure points increases the vita lity of the internal organs and can relieve the symptoms of common ai lments. Once the body feels at ease, the mind can relax - and switching off may be something that we rarely get to do. The here and now of massage can produce remarkable effects where the stresses of daily life are left beh ind.

The healing power cONTRAINDICATIONS 13 of touch Only massage if you feel energetic o Massage can also be meditative and and comfortable, and if your psychologically healing - for people partner is in good health. The ..\" who may have had a negative following physical factOrs, or experience, massage gives them a contraindications, might make the chance for positive touch. It is also an use of massage inadvisable. Always acceptable form of touch for those consult your doctor if in doubt. who may not have anyone close to them. It is a way of bonding with a Don't massage if your partner has; partner, and a wonderful way to bond ~ an infection w ith a newborn baby. It is a marvellous ~ a temperature gift to share and a form of deep ~ heart problems communication. It also provides a way ~ high blood pressure of caring and of building confidence ~ untreated cancer. that is creative and fun. Don't massage over; Because massage is a great tonic. ~ varicose veins both physically and emotiona lly, it helps ~ an undiagnosed swell ing or lumps to improve our appearance. The ~ skin problems physical benefits of massage include ~ cuts relaxing tense muscles, which can affect ~ a rash. our posture and facial expression; and the boost to the body's circu lation Take care if your partner; improves t he co lour and vita li ty of our ~ has asthma - always have their skin. Inner relaxation and feeling good show outwardly in t he way we stand medication to hand and sm il e. ~ is pregnant - pressure must be \"ffJe very best massage involves both body much lighter; avoid the abdomen and mind which produces a profound state during the first four months. of calm and well-being. Don't massage if you; ~ are tired ~ have an infection ~ are unsure what you are doing.

ANATOMY 14 A basic understanding of anatomy gives mea ning to massage. The >- o~ body functions as a whole , always working to maintain intern al ~ z balance , a process known as homeostasis. It is impossible to work < oz o n one part of the body without affecting the whole. iv= => oCl \"f\"- Bones and joints Z The underlying structure of the THE BONES OF THE BODY body is the skeleton, wh ich gives the body its shape. It comprises the There are 206 bones in the body, axial skeleton (made up of the skull, which may be long, short, fiat, ribs and spine) and the appendicular irregular or sesamoid (formed in a skeleton (made up of two gird les: tendon). The spine, for instance, is the pectoral girdle at the shoulders made up of 33 vertebrae: and the pelvic girdle at the hips). .7 cervical Bones are made of living tissue. capab le of regeneration. At each end of t he • 12 thoracic bone is a protective cartilage sheath . while in the central sha ft is the cell • 5 lumbar producing bon e marrow. Each bone is su pplied w ith blood via its covering of . 5 sacral Abrous tissue. Bones protect o ur vita l organs and. in conjunction with t he • 4 coccygeal. muscles. enable us to move.

Th e ball-and -socket shoulder joint Jo ints are the meeting 15 po int between two bones. enabling us to 'oz\" be Aexible. Tendo ns and :''z>\"\" ligaments attached to th e joint capsule o <shou lder or hip) or directly to the bones o <knee and elbow) permi t movement, .z., whi le keeping them '\" firml y anchored. Cartilage lying between Tendons L...---1'----H th e bones. as well as sacs of sinovial Auid . Humerus - +--+ acts as a cushion to preve nt friction. The hinge knee jOint Femur -----'r---~ - \\ , - - -.......-\\-- - Tendon + + - - - Patella ~-I-+--- TIbi a

Muscles 16 >::-; Skeletal muscles give our body its shape and provide the mea ns for movement. o Each muscl e is made up of bundles of fibres, which are bound together in a '«z< protective sheath. When a muscl e contracts in response to a signa l from th e oz bra in, the fibres slide over one another, shortening the muscle. i= u The muscle bel ly is attached to the circulatio n and the uptake o f nutrients. oo:::> skeleton by means of tendons at either This in turn ca uses stiffness and an r'\"- end , which help to flex o r extend the increase in resting to ne. Over time this Z joint. Th e points at which muscles may result in the formation of fibrotiC attach are known as the origin which is ti ssue - commo nly referred to as 'kno ts' the bone the muscle does not move, - which feel hard and tight and restrict and the insertio n which is the bone it the no rmal range of movement. does. Muscles work in pairs or groups. alternately relaxing and contracting to produce movement. Skeletal muscles are under our conscious control and MASSAGE AND THE MUSCLES are known as voluntary muscles. Involuntary or smooth mu scles, which Massage helps the muscles by are not under o ur conscious control. stimulating normal body processes. include th e heart and the various Waste products such as lactic acid organs of digestion . are released from muscle fibres, enabling the muscles to move more In order to function properly, mu scles freely. Combined with the benefits require large quantities of nutrients. of mental relaxation, the increases The blood supplies them with glucose in muscle tone are returned to an and oxygen , after which it removes the optimum level. waste products of exertion in the fo rm o f lactic acid and urea. Where mu scles do not relax suffiCiently after working, waste product s may remain, slowing the

A guide to the su perAc ia l m uscles 17 Sternocleidomastoid - - -r , cJ: Peaoralis ---f-~~ VI ma j o r () Biceps r rT1 Brachioradial is VI External --/--;;1--1- -'-<;::------ Trapezius o blique + - - - Deltoid -Sartorius -=-_+_L:... , -- j - - - Teres majo r Quadriceps ------1,.- 1\\ - ---1c--- Triceps femoris - H r -+ - - Latissimus dorsi Extensor dig itorum --+--+-~- Gluteus maximus l1bialis - - - - - + anterior The superficial muscles. as t heir name suggests. lie nearest to the surface. These muscles are under o ur co nscious control and relax or contract to produce movement.

The nervous system 18 The nervou s system is our system of communication , both w ithin the body >- o:E and to our extern al surrou ndings, It is essentia lly o ur means of interacti on !;;; z with the outside world via stimu li whi ch determine o ur most appropriate < oz course of action. f- U Th e centra l ner vous system is made up nerves supply t he body. wh ile those of the bra in and t he spinal cord, and all supplying t he head are known as :oo:J \"f\"- stimuli must pass through it. Ner ves cranial ner ves. Sti muli pass t hrough t he Z branch off in pairs along the length of body via sensory receptors in t he skin . the spine. supplyi ng bot h t he limbs and soft t issue and muscles. Information is organs. These nerves make up t he relayed along sensor y nerve pathways peripheral ner vous system. Spinal to the brain via the spinal cord, whi le impulses from t he brain travel back via t he motor nerves . enabling us to take MASSAGE AND THE NERVOUS appropriate action . SYSTEM The autonomic ner vous system Massage stimulates the central is a com plete system in itselF. It is nervous system via the peripheral co ncerned w ith the body's internal nerves in the skin. Th is in turn processes and is subdivided into two stimulates the autonomic nervous bran ches : the sympathetic ner vous system. Where overstimulation system, wh ich is conce rned with of one particular system occurs, speeding up responses . in creasing the therapeutic effects of massage heart rate and breathing; and th e help redress th e internal balance, parasympathetic nervo us system, wh ich enabling the body to rest and slows the body down for repa ir t he regenerative processes to processes, such as digestio n and rest. take place. The body is continually working to maintain a healthy balance between t hese two systems.

A guide to the nervous system Brain 19 Optic nerve Thoracic nerves --i Cervical plexus Lumbar nerves Spinal cord :r Axillary nerve Sacral nerves m Ulnar nerve The central nervous system z includes the brain and spinal Median nerve cord and is responSible For Radial nerve m integrating all nervous activities. Lum bar plexus The peripheral nervous system Sacral plexus '<\" comprises the sensory and Femoral nerve motor nerves. which pass Obturator nerve 0 in Formation to and From th e Sciatic nerve C central nervous system. Tibial nerve VI Common peroneal VI nerve -< VI --i m 3:

The circulatory system 20 The blood is the body's transport system, supplying nutrients to the muscles and o rgan s and transporting away metabolic waste. The hea rt is its majo r organ; it is a muscle and acts like a pump to circulate blood thro ugho ut th e oz body. It has Four chambers: two upper atriums and two lower ventricles. iv= :::J Oxygenated blood is pumped out of the transported back towards the heart via heart via the left ventricle to supply the the sma ller capillaries and veins. The oo \"\"f- body through a network o f arteries and vei ns in t he leg are supplied w ith va lves Z smaller capillaries. which take nutrients to aid the flow of blood. Entering the to the tissues. Deoxygenated blood right atrium. the blood is t hen circu lated containing ca rbo n dioxide is then via the right ventricle to the lungs, where it receives a Fresh oxyge n su pply. It then returns to the heart via t he left BLOOD FACTS atrium to beg in the jou rn ey aga in. ~ Blood circulates round the body MASSAGE AND THE CIRCULATION 28 times daily. Massage helps improve the ~ It is made up of blood cells (red, circulation through stimulation. white and platelets) and plasma Waste products are transported (nutrients and water). from the muscles via capillaries and veins, improving the transport of ~ There are approximately five nutrients to the muscles and organs million red blood cells per I ml via the arteries and capillaries. The (0.035 fI oz) of blood. soothing effects of massage can also have a beneficial effect on ~ Red blood cells transport oxygen. heart rate. ~ Wh ite blood cells fight disease. ~ Platelets clot the blood.

Major blood vessels I\\---J-ll--/,'----- - -- - Internal jugular vein 21 IIIH H'-.:::-- - - - - - Common carotid arter y Th e heart acts as a pump Q fo r the circulatory system. 1+---'. .Ilr- --\"r-- Ao rta sending oxygenated blood '\"(\") (shown in red) to the RI\"'--- \" k-----li--- Superior vena cava muscles and o rgans. C Deoxygenated blo od Heart (shown in blue) is th en r returned back towards =---f---HHlIIH--\\- Inferio r vena the heart. cava o~ '-\"< V> -< V> --I m ~ Femo ral artery - - ---.,1-I-U1I (right leg) ~...-+---- - Femoral vein <left leg)

The lymphatic system 22 The lymph system, arising out of the vascular (blood- vessell system is a means >- o::E of transport, draining tissues and cells and transporting waste back to t he heart 'z< via the thoracic and right lymph ducts. It has its own system o f vessels: -( oz superAcial vessels drain the fuscia, wh ile deeper vessels drain t he organs. f= u o:o::> Lymph consists of a clear fluid made up 'f\"- of plasma, futs that are not transported MASSAGE AND THE LYMPHATIC SYSTEM Z via the ve ins, protein s. malignant ce lls and cell debris. Once it has been Massage stimulates the removal collected. tiny va lves o pen and close to of metaboliC wastes. The lymphatic transport the lymph . Wh ile t here is no system is one of the means of central mu scular pump. skeleta l activity transporting t hese wastes. thus and deep brea thing assist the flow of helping to keep the body hea lthy. lymph. Th e network o f vessels initially Excess fluid or the effects of injury takes the lymph towards the nearest are Altered via the lymph vessels lymph nodes for Altration . Lymph nodes and nodes, helping the body to are located in clusters at va rio us sites repair itself and recover from t hrougho ut t he body. such as the trauma more quickly. armpits. neck and groin . and are general ly found close to veins. Here waste is processed and sometimes stored. bacteria and unwanted cells are destroyed by immune- system cells known as macrophages. and antibodies are produced by whi te blood ce lls kn own as lymphocytes. Th e Altered lym ph is then returned to the heart.

Lymphatic system 23 ,n....IT-- - - - - -- - Cervical lymph nodes Subclavian veins --------:r-=~!If~1Si Thoracic duct - - - -b?,if\"..!,d-¥-Y .-h..-T'r--- - - Axillar y lymph nodes Liver - --JH1fL1-- -\\\\ 71-- -+'\\\\-\\+ - - - Spleen Inguinal lymph nodes ....--+-+---+-~----t! \"\",.-- - + - l - Lymph vessels Th e lymphatic system helps to drai n tissues and celis of Auid. Lymph is fi ltered in the various lymph nodes before being returned to the heart.

The major organs of the body 24 The majo r o rgans are made o f smooth muscle. protected by the ribs and :>:;-: o supplied with blood via the Circulato r y system and nerves that branch out t;;: «z from the spina l cord. Their fun ctions are outside our conscious control and oz are governed by the autonom ic nervous system (see page 18). r V :J Q o rz'\" THE ORGANS ORGAN FUNCTION LOCATION Heart Pumps blood around To t he left of centre of the t he body chest cavity. between t he two lobes of the left lung Lu ngs Oxygenate t he blood and In t he chest cavity. protected by excrete carbon dioxide t he r ibs liver Breaks down nu trients and In t he abdomi nal cavity. over t he cleanses t he blood r ight dome of t he diaphragm. protected by the rig ht lower ribs Stomach Stores and breaks In t he abdom inal cavity. over the down food left dome of t he diaphragm . protected by t he left lower ribs Kid neys Maintain fluid balance At the rear of the abdomi nal and excrete waste cavity Large Absorbs water. vita mins and Circles t he abdomi nal cavity. in t e s tin e mi nerals and eliminates waste ly ing around t he small intestine Sm all Brea ks down partia lly digested Connects to the stomach and in t e s tin e food and absorbs nutrients large intestin e

A guide to t he major o rgans Lungs 25 of t he body :--ri The majo r organs of the to rso are protected by the ribcage and governed rn by the autonomic nervous system. s: Liver - - -H 2o: Larg e - --+- 'o\" 'C\"l intestine > Z V> o -n :--ri 'o\" o -< -'-1-- - Stomach Kidneys '------I-- - Small in testin e

The skin 26 The skin is the largest o rgan of t he body. providing o ur in terFace with the >- :oE world around us. It is an organ o f excretion . via sweat. which also regu lates !;( z body temperature. Sensor y receptors provide us with immediate Feedback <: oz about o ur externa l environment. f- U The skin is made up o f two major MASSAGE AND THE SKIN layers: at t he base is the dermi s oo=> Massage improves the skin by '\"f- increasing the local blood supply. (beneat h which lies a layer of t hus helping to keep it healthy and Z improving its elasticity. The subcutaneous tissue t hat supplies nutrients). which is a Abrous layer supplied wit h blood and lymph vessels. nerves. hair fo llicles. sweat and application of nourishing oils and sebaceous glands: above t his lies the t he friction of t he massage strokes epidermis. wh ich itself consists of Ave also helps to slough off dead layers. Dividing cells are continually surface cells and moisturize t he being produced by the ba sa l layer. and skin at a deeper level. are gradually pu shed up towa rds the o uter layer o f skin , or corneu m. As skin cell s reach the surface they gradua lly die, so t hat o n th e surface li e the dead cell s t hat now contain kera tin, a Abrous substance t hat gives the skin its t hickness. The skin protects us from bacteria , mi crorganisms and harmful influences. Vario us receptors communicate with th e centra l ner vous system and are highly senSitive to to uch , pressure. pain and change in temperature.

27 The skin VI I \"Z\" Dermis -- Pore Sweat ---fl~ Ha ir gland Epidermis Hair fo llicle (root) ----~..A..l.....,. 'if__..,,-- --lIIIII• ..-!--- Ner ve Blood vessels The skin consists of two mai n layers, the upper epidermis and the lower dermi s. Rich in sensory nerve endings. the skin is constantly processing information about Our surroundings.

PREPARING FOR MASSAGE 28 When you're giving a massage it is important to think about the setting. The environment should be restful and inviting , and preparing the room helps to focus your mind, both on the person receiving the treatment and on the reason for massage. Setting the environment oz You will need a massage table or It is impo rta nt to allow enough time: uf= su fficient floor space; lights that dim; make sure that both you and your => oCJ partner have allocated plenty of time, a warm room (the body cools down 'f\"- qu ickly); peace and quiet , without not only For the massage, but some Z space either side o f it as we ll. Agreeing interruptions; and possibly some a length o f time beForehand means that background music. A Ave- minute you can both let go and ensure that shoulder rub needs less space than a the massage period is all yours. body massage and can take place Givin g and rece iv in g almost anywhere, but it is still good to put some thought into it. Giving a massage is rea lly special. It's something you invest time and energy Start by creati ng a soothing in For someo ne else . without asking For environment tha t makes both o f you anything in return. It's a time when you Feel comFortable and relaxed. Candles Focus you r attentio n who lly o n what o r o ils in a diffuser (see pages 32-33) you are doing - sometimes that may ca n add to the ambience For Friends mean communica tion without words. and fa mily. bu t Fo r someone who is While you sho uld attend to yo ur own less close to you. a clea n , uncluttered needs in terms of energy, postu re . atmosphere may be more suitable. comFort. abilities and resou rces, you r attentio n sho uld primarily be on giving

29 to your partner and being sensitive to The massage environment should be their needs and responses. As they clean and uncluttered yet inviting. Have respond to the strokes, you may need everything to hand before you start. to adjust your techn iques in order Fo r the massage to be a flowing and any o bligatio n in return - not as easy dynamic experience. as it may sound. As k your partner to give you Feedback throughout and aFter However, nothing much is going to the massage. in a constructive. no n- happen iF your partner is not open to critica l way. remembering that t his is a receiving! The recipient should be learning experience For both o f you. encouraged to let you release their W hen both participants are Focused on tight muscles . rather t han ho lding on to the process ta king place. t hen t he the tension. Th eir jo b is to Focus o n magic of giving and receivi ng ca n be their body and the massage strokes and Fully appreciated. let you do something Fo r them, without

Clothing and equipment 30 \"-' W hen you are prepa rin g fo r massage, it is good to have ready beforehand \\«) ever ything you will need and make sure th at the massage table is adj usted V') V') « to your height correctly. That way you ca n concentrate your mind solely o n ~ \"~\" t he massage strokes. \\) z '«\" Co. '\"\"-' PREPARATION CHECKLIST Co. oz For massage you w ill need, .. llssues f- .. A massage table o r soft mat o n the .. Music (optio nal) U '\":o::J floor (yo u can add some padding, if .. Candles o r oils in a diffuser o nece ssa r y ) f- (optional). Z .. A sheet or protective cover to go Don't fo rget to, over the massage surface .. At least one large fluffy towel, plus .. Remove any jewellery before one smaller o ne for cover ing t he starting (both giver and receiver ) chest area .. Tie back long hair .. Oils (see pages 32-33) wit hin easy .. Keep your nails short reach .. Check for any contraindications .. Supports for t he head, knees or (see page 13) ankles .. Ensure t hat the room is .. A glass of water for both giver and comfo rtably warm . receiver

31 on -; I Z () »z o en {) C .\" $: en Z -; W hat you wear shou ld be loose and Follow the preparation checklist and comfortab le so t hat you ca n bend , adjust the table to a comfortable height stretch and move freely. You may get o il before you begin your massage. o n yo ur clothes sometimes, so it is best to choose somethi ng you can wash massaged wi ll be covered by towels) , easily. For the receiver. clothing depends bu t t his depends o n t he massage style, o n w hat they are most comfor table for ho listic massage they w ill have to w it h, for an o il massage they w ill need remove some clothin g. but for shiatsu to remove at least some of thei r clothes o r a head massage they ca n remai n (a lt ho ugh the body areas not being fu lly clothed.

Oils and recipes 32 If yo u are pract ising a n o il massage , yo u w ill n eed to have so m e o il pre pared w \\«J in adva n ce. It s p urpo se is to he lp y o ur hand s g lide ove r t h e sk in w ithout (/) «(/) sli pping or sti c k in g. O il s t hat a r e u sed for m assage are u sua ll y veg etab le, nu t ::> \"\"~ or seed o ils. Co ld - pressed a nd organ ic o il s from a rep u table suppli er are best . \\J Massage also provides an o ppo rtu ni ty to Z no urish and mo isturize t he skin. Most o ils have a shelf life of o ne to two years \"«\" and should be stored in a cool. dark place w hen no t in use, to minimize \"\"\"w- BODY BLENDS oxidizatio n. New and exotic o ils are being introduced regularly. The best po licy is \"- to fam iliarize yourself with a small z LIGHT 0 f= Almond 7 ml, Grapeseed 3 ml u ::J 0 RICH \"\"0 Almond 6 ml, Avocado 4 ml zf- Sunflower 7 ml, Macadamia 3 ml NORMAL number at first (such as t ho se given Sunflower 6 ml, Apricot 2 ml, o pposite) and then exper iment with Jojoba 2 ml others as you become mo re practised. FACE BLENDS Bl end reC ipes SENSITIVE To prepare an oil blend , make up 10 ml Sunflower 4 ml, Jojoba I ml (2 teaspoons) per massage in a glass bottle or bow l; o r 5 ml (I teaspoon) fo r RICH th e face. Allergic reactio ns are rare, bu t Avocado 4 ml, Macadamia I ml to be safe . do a patch test o n the inside o f th e elbow and leave fo r 24 ho urs. Oi l NORMAL should always be spread ove r your own Sunflower 3 ml, Rosehip I ml, hands. rather t han applied direct ly to Apricot I ml your partner's skin.

SUITABLE O ILS QUALITIES HOW TO USE 33 NAME A light oil for most skin types Use as a base Q Grapeseed oil or on its own (Vitis vinifera) r Sweet almond An all -purpose o il commonly used Use as a base '»z\" (Pru nus dulcis) for massage or on its own 0 Coconut A heavy, fatty oil that solidifies Good used on its (Cocos nucifera) below room temperature; good for own for Indian 'n\" darker skins; lo ng shelf life head massage \"0 m '\" Su n f l o w e r A light, nou rishing oil, suitable Use as a base (Helianthus annuus) for children and sensitive skin or on its own Soya bean An alternative to nut oils, but beware Use on its own (G lycine max) of any sensitivity to th is oil Apricot kernel A nour ishing oil, good for moistu rizing Use as part of (Prunus armeniaca) the skin, especially t he face a blend Avocado A rich oil for mature skins Use as part of (Persea americana) a blend Macadamia nut A nourish ing o il for mature skins Use as part of (Macada mia a blend in tegrifo lia) Rosehip seed A penetrating , strong - smelling o il, Use sparingly as (Rosa rubiginosa) good for wrinkles and scar tissu e; part of a blend short shelf life Jo joba A silky vegetable wax. good for Use as part of (Sim mondsia sensitive skin, especially t he face; a blend chinensis ) solidifies below room temperature

Posture 34 Posture is vita l when giving a massage. especially iFyou massage regular ly. The natural temptatio n , especially at t he beginning . is to concentrate o n gett ing t he strokes right and . in so do ing , compromise your own posture. Remember that the massage sho uld be beneAcia l Fo r both o f you. It is im portant to use yo ur body weight and make sure t hat while the massage may come th rough your hands. the is movements are not coming solely from tJ your sho ulders. Below are t he three g:::> main massage postures. 'f\"- Z Working at a table Make sure bo th feet are planted sho ulder- width o n t he floor. either side by side or wit h o ne foot in front of th e o ther. Keep your spine as straight as possible. bending your knees slightly so that t he movement comes from your hips. As you lean for wa rd , your who le body sho uld move wit hout any strain o n your neck. Lean your body weight into your hands as you apply pressure. keeping your sho ulders relaxed.

35 o.\" V..>., ,C., \"\" j' W o rkin g on t h e Floor Working o n t he h ead Make sure that you are balanced. Stand behind your part ner, feet keeping your knees. ankles and hi ps sho ulder-widt h apart and shou lders flexible (some padding o n t he floor is re laxed. Movement sho uld come from a good idea). You r spine sho uld be t he floor to you r sho ulders, and straight. To apply pressure. lean forwa rd t hrough to your arms and hands. so that t he weight comes t hroug h your Make sure that you do not hunch hi ps. spin e and sho ulders to your your shou lders o r lean into your hands. wit h t he sho ulders remaining partner. To apply pressure. move o ne relaxed. Apply pressure even ly witho ut foot backwards. lea n forward t hrough overstretching. so that you can rega in your hips and use your body weight. your o riginal positio n.

Sensing 36 Before even starting to massage. it is worth experim enting with th e power t hat natura lly comes From your hands. You may be surprised - we all sense our environment and the people in it . often without rea lizing it. We may brush th ese Feelings aside or be too busy or distracted to listen to them. ~'\" Try t hese simple exercises to get a w sense of the energy comi ng From your C'\". I hands. Suspend any preconceptio ns oZ and experiment to see what you Feel. f- u oo::::> 'f\"- Z Holding an invisible ball Relax. and rub your hands together unti l they Feel wa rm. Slowly draw your hands apart. then move them back towards each other. Do this several times and make a note o f any sensations that you Feel - you may Feel a ting ling . wa rmth or that your hands are being drawn towards each other. Try moving yo ur hands around the space as iF you are holding an invisible bal l. whi le still keeping a connectio n between t hem.

37 Vl 'z\" !z!? Cl Estab lishing a con nection Extending the connectio n Experiment with a partner. Both of you With yo ur partner lying Face down in should hold your hands up. pa lms Front of you. ho ld your hands slightly Facing each other. Keeping a distance above their back. Find the distance between yo ur hands. And the where you Feel t hat connection witho ut connection between them. Then move actually touching then. Then see iF yo u your hands to different positions - up. ca n get a sense o f your partner simply down . backwa rds and Forwards- through your hands. Move t hem over mirroring each o ther. Notice iF the different areas of the back. again connection changes. and when it Feels without touching . and see iF t he stronger or wea ker. Do all th is witho ut sensa tions change. Th en compare actually touching. Notice any impressions wit h your partner. sensations o r impressio ns that come through your hands.

Warm-ups 38 Wh en you give a massage it is important that yo u Feel relaxed , supple and alert, so a Few exercises to loosen up Arst are really useFul. Wear loose, comFortable clothing and reser ve a Few minutes For thi s, so that you ca n 2 concentrate Fully o n what you are doing. z(J gO:! Breathing Head roll u.J Close yo ur eyes. With your shoulders Lower your chin to your chest and let O! 0.. relaxed, take a breath in t hrough your your head hang. Then slowly roll your z nose. Feel it going righ t down to your head to the left in a big circle, imagining Q f-- abdomen. As you breathe out, imagine it to be rea ll y heavy. When you reach U :::J Col that you are breathing out all t he stress yo ur chest again . circle it the other O! and tension from your body. Repeat way. Really feel every muscle in your I- Z several times until everything feels neck moving as you do this. It will help looser and you feel calmer menta lly. to release any tension.

39 Backward head tilt Sideways head til t With chin once again on chest, slowly Ti lt your head as far as you ca n towards lift your head and continue the one shoulder, give an extra stretch and movement until you have tilted it back then bring your shoulder up to touch as far as is comfortable. Relax your jaw. your ea r. Bring you r head back to a Then slowly bring you r head up again central position and t hen repeat on and take it back once again onto your the other side. chest. Then lift it once more, until your head is in the upright position.

40 UJ «<,J Vl «V') ::> '0\" ~ <,J z '«\" 0- UJ '0\"- I Z Q f- U :::) 0 0 f'\"- Z Shoul der roll Spine roll To complete the relaxa tio n o f t he Keeping your Feet on the ground . flo p sho ulders. give a huge shrug and bring Fo r ward wit h your knees . neck and your sho ulders up to your ears. Lower sho ulders relaxed. Let your arm s and t he sho ulders. t hen roll t hem Fo r wa rd in head hang down loosely. Then slowly an exaggerated circle. up to your ears. roll up th rough the spine. straightening back and then down . Repeat in th e Arst From yo ur hips. Feel each vertebra o ther directio n. The muscles sho uld as you go. leaving your sho ulders and now Feel well stretched. relaxed and head until last. Once in an uprigh t much looser. positio n . let your head And it s na t ura l position of balance.

41 ~ '~\" c -0 V1 ;/ Shaking out Hip ci rcle Now's t he ti me to shake everything o ut! W ith your Feet sho ulder- width apart. First . stretch yo ur arms as Far as you knees slightl y bent and hands on your ca n to th e ceiling . relax th em. t hen hips. slowly circle your hi ps to the leFt. shake o ne arm. Fo llowed by the o ther. Make an exaggerated circle with them Al l your jo ints sho uld Feel nice and un til you come back to yo ur starting loose. Stand o n o ne leg . and shake pOSitio n. Then make an other generous the other leg in turn . Concentrate o n circle to t he right. This helps to loosen releasing all t he stiffness and tension the pelvis and lower back. From your jo ints.

Face scrunch 42 To loosen t he facia l muscles. scrunch your face as tig htly as you ca n. Ho ld ..... «(j rea lly tensely fo r a few seconds. then V1 V«1 release suddenl y. open ing your eyes and ~ jaw as wide as possible and sticki ng \"\"o your tongue righ t out! This is rea lly u.. (zj good for waking up yo ur whole system Qi and making you more alert. .t..... \"\"\"- I oZ f= u oa=> \"f-\"- Z Finger stretch To relax your hands. Arst make rea lly tight Asts - as tense as you ca n - with your Angers tucked right into your palms. Then suddenl y release them. straightening the Angers and stretching t hem as far apart as you can. Repeat energetica lly severa l times to exercise the muscles and joints.

Inward focus 43 With neck and sho ulders relaxed. feet --.. - planted shou lder - width apart and knees sligh t ly bent . focus inwards for a few minutes. Concentrate o n acquiring a relaxed breath . body and mind. Feel any tensio n slowly sinking down your body and through the soles of your feet into the ground. You should feel both energized and relaxed. THE POWER OF STRETCHING Stretching and wanning up are important to energize your own body before working on someone else. They help to keep you flexible and in tune with your body. and improve your posture and ease of movement. Focus on stretching every muscle. while making sure that you feel relaxed on the inside too. Your concentration should be fully on each exercise in turn. After stretching. make sure you relax every muscle. The more at ease you are with your own body. the more your partner will be able to relax.

Sensitivity 44 ..... Wh en you learn to massage , yo u can put your sensi t ivity to good use. Yo ur -\\<J hands - t he main po in t o f con tact between you and your partner - are no t Vl V-<l o n ly t he means o f perfo r ming massage techniques , th ey also become ::E \"\"~ tran sm itters: a means o f comm unicatio n between yo u and your partner. \\J Z ;.\".;\".:, Th e palms of your hands are especially '0\"- important, and relaxed hands and I fingers are something yo u may need to oZ work on, especial ly when tr ying out f- new techniques. Before beginning a U oo=> massage it is a good idea to sensitize \"f\"- your hands, becau se t his ensures t hat Z you r attention is flowing in the right direction. So t ry t he following exercises. Feeling t he breath ./ ./ Sta nd relaxed, with your arm s by your sides, feet planted firm ly shoulder- width apart on the ground . Take a deep. re laxed breath in and imagine that you are breathing in th ro ugh the soles o f your feet. Feel the brea t h t rave lli ng up t hrough t he centre o f your body to your shoulders. As you exhale. feel the brea th t ravell ing down your arms to your hands.

45 V> m Z V> --; ::: --; -< Energizing t he hands and you may feel ting ling sensation s in As you breathe into your hands (see your palms. Repeat t he exercise a few opposite), br ing your forearms up to times. If you do no t feel much at first , the level o f your elbows, wit h t he palms don't worry - all t hese t hings take a facing up. Yo ur hands will feel energized little bit o f practice.

Reading the body 46 The more massage you do, the m ore you wi ll s t art to notice and unde rstand abo ut your partn e r. Th e body gives clues a s to w h at is n ecessary, a nd you wil l gain conAd e n ce as yo u learn whic h areas n eed atte ntion. You might \"\"o start to take m ore notice of the way your partner moves an d sta nds. u.. <..J Z g\"\": Do you see any patterns, or notice the neck , sho ulders and lower back. \"\"w any tension? Does anything look And. once you begin to massage, your a.. uncomfortable or awkward? There are hands w ill be feeling for mo re I oZ no judgements involved here , just information. However. when your ur- obser va tion s, w hich gradual ly bui ld up partner is ly ing down just before t he :oo::> a better picture of how you ca n help. ma ssage beg in s, you ca n take in a great \"\"rz- Your partner w ill no doubt poi nt out deal of know ledge about them . Here are areas o f tension, w hic h are commonly a few basic pointers to begin w ith. 1Neck. Does the head turn easi ly to the side? ioints are painful. massage above and around If not, th is could indicate stiffness. rather than over them. 2 Shoulders. Are they relaxed and lying fuirly 7 Legs. Are there any varicose vei ns? They flat7 If not. this cou ld also indicate stiffness. indicate ci rculatory problems. You should not massage over the veins themselves. 3 Upper back. Does this look relaxed and fuirly flat. or are the shoulder blades very prominent? 8 Skin . Does it feel smooth or gritty? Are there This may mea n that you need to treat the any dry patches? This may indicate a lack of upper back so that the shoulders can relax. hydration and the need to choose a nourishing massage oil. 4 Lower back. Is this very arched? It could be placing a strai n on the lower back. so th is may 9 Ankles. Are they puffy? This cou ld mean be an area that you should try and relax. problems with the circulation or sluggish lymph. Work above, but not over. puffy areas 5 Hips. Are they level? If not. this may indicate to help drainage. lower back or hip problems and an area that could benefit from being relaxed. 10 Feet. Is there any redness. or are there any foot problems? Cou ld this be due to wearing 6 Hands. Are the hands closed or formed into tight shoes7 Cramped toes real ly benefit from fists? This may be an area to focus on and a massage. but do be careful if there are signs of sign that your partner isn't relaxed. If the an infection.

o\\UTION 47 If you are in any doubt, refrain from >o'\" treatment and ask the recipient to consult their doctor. Anyone w ith z health problems or existing medica l conditions shou ld always check Cl w ith their doctor first. I\"'\" oco o -<



Techniques Massage techn iques can be broadly divided into light, medium and deep, trad itionally classiAed as effleurage, petrissage and friction . For ease of reference the techniques are grouped together here, according to the amount of pressure that is used. Light strokes are used for preparing or closing a sequence ; medium strokes help to release muscu lar tension; and the deeper strokes provide a more focused re lease. Some techniques are used often , others only from time to time. It helps to fami liarize yourself with a few techniques before starting the massage sequences on your partner, and there's no better way than trying them out on yourself