The massage bible _ the definitive guide to massage therapy

300 9 effleurage Rub a litt le oil over your V'I fingers if you need to. and place your fingertips together at your baby's oZ lower back. Glide upwards w ith your ~ fing ers together. then separate your hands to sw eep over the buttocks and ::> down the legs. Repeat the strokes severa l times. working right down to f- and over the feet. V'I 10 squeezing After your last effleurage «...J ~ stroke. squeeze over the soles of the feet. with your fingers supporting them 0- underneath and your thumbs on the V'I sole. Gently squeeze the feet between your fingers and thumbs. and especially \"o\" squeeze over the fleshy part of the soles. Remember to avoid the insteps. ~ w C«l V'I «V'I :E

11 wringing Place your hands o n either 301 side o f the t high. fingers facing :n'>\" inwards. Slowly slide your hands past o'\" each other to reach the opposite side of the leg. Continue wringing up and \" down the th igh as far as t he knee. Keep your wrists relaxed and your o'\" hands mo ulded around the muscles. o -< 12 thumb pressure To massage over t he back of the knee. change your strokes to movements wi t h your thumbs. Support the knee from underneath if necessary and smooth outwards over the crease with the sides of your thumbs. Curl your thumbs around the sides of the knee before repeating the strokes. Then continue wringing down the calf to the ankle.

302 13 wrin g ing Cradle the baby's foot 14 t humb p ress ure Still supporting in your hands, w it h your fing ers the foot in your hands, gently circl e underneat h and your thu mbs over the and press under the base of t he toes. sole. W ring backwards and for wards Use the tip of your thumb to press across t he foot w ith both hands at t he li ghtly between and around the jo ints same time. Then slide to t he centre and and to circle over t he pads o f t he toes. back again . Yo ur movements sho uld This is a nice movement to relax t he glide over the skin whi le your fin gers feet. Remember to keep t he pressure remain mo ulded around t he foot. gent le and soothing.

IS pullin g Cradle t he foot in one hand 3 03 and gently pu ll each toe in turn . Wiggle :n'>\" down from the base of each toe to t he o\" tip. Give little presses and squeezes between your fin gers and thumb to \" make the movements fun . Squeeze and hold the ball o f each toe before sliding 'o\" over t he tip. o 16 feath ering Supporting the leg w it h -< one hand, feather alo ng its lengt h w it h t he o ther hand in light movements to stimulate t he skin. Short st rokes wit h the tips of t he fin gers feel best , and are relaxing and reassuring. Repeat several times over the foot. Then repeat all t he movements o n the other leg.

304 17 plucking This is a sligh t variation on --' the plucking stroke. Support your baby ~ under the shou lder. Place your thumb and index fing er at the back of the ~ neck. on the muscles to either side of the spine. Gently ra ise your hand and a. slide your fing ers over the skin as you 'pluck' into the air. This must be very V\") gentle. without squeezing or pinching . Repeat twice more to relax the neck. 'o\" u.. w <«.J V\") V«l :;; 18 percussion Gently tap w ith the balls of your fingers. using small. light movements like raindrops. the length the back. Avoid tapping over the spine itself. Wo rk from the shoulders down to the lower back in a series of playful movements. Repeat severa l times.

305 307 n:'>\"- n 0'\" c0 -n .m\"-- --i I :;: '0\" :>- 0 Vl Vl -< :>- Cl m 19 fea th ering lightly feather down the spine with your fingertips. working from the shoulders to the lower back. Keep your wrists relaxed in a ser ies of flowing strokes. using your hands alternately. These movements should be calming. relaxing and nurturing. 20 resting To end the massage. rest your hands lightly on the back and pause for a few mo ments. One hand should be between t he shoulder blades and the other over the sacrum . the bony triangle at the base of t he spine. Breathe calmly for a few moments and focus on the contact between your hands and your baby 'S skin. Then turn the baby back over to face you.

Couple massage 306 Massage ca n be a lot of fun . It is great fo r helping couples to de -stress and get physically and emotionally closer. The basic techniques remain , but adding sensual movements and nuances can turn a massage into a romantic dance. Sensual strokes are playfu l. light, lingering and come from the heart. Uj L«J V) «Vl ::;: feathering the skin Feathering - a nails to stroke gently over your partner's body. The lighter the touch . connecting stroke - can become a caress. the more it stimu lates the skin. Take We often take our partners for granted, time to explore the outline of muscles so here is a chance to rediscover their and joints in an affirming, caring way. skin. Use your fingers, fingertips and

307 o() c \"r \" m $: > V> V>o> m 2 blowing on the skin This is a romantic touch for the end of any sequence. After massaging the muscles gently, blow over the surface of the skin . The closer you are to the body, the warmer your breath will be. Th is is great as a relaxing techn ique or to stimulate your partner's skin. Try it over the limbs, back or nape of the neck. 3 flicking the hair Use this at the end of any massage sequence. The longer your hair, the easier it is, but you can still be inventive. Use the ends to brush and fli ck over your partner's skin. Th is feels great over broad areas li ke the back. Long brush ing strokes work best.

308 4 kneading the neck Be creative t/') w ith your massage. Use closeness and intimacy to massage at unexpected oz moments, as a way of expressing ~ tenderness and appreciation. It is hard to feel loving when you are tense. :;:) Knead the nape of your partner's neck f- between fingers and thumb - as t/') always, avoid ing any direct movements over the spine. «...J u w c.. t/') '2\" w u« t/') «t/') 2: 5 Anger pressure on the face Massaging the face feels fantastic, but adding soft, caressing strokes makes it special. Use the balls and tips of your fingers to draw softly across the features of your partner's face. Work outwards from the centre with slow, languid strokes. Take time to trace around the eyes, nose and mouth. Trace softlY over the eyelids and lips.

6 pulling the hair Massaging the 309 scalp feels great, and so does tugging on gently at the hair roots. Make t he strokes playful. Stroke from the roots C to the very tips, threading the hair ,. \"- between your fingers. Curl the ends, pull very gently and ruffle your '\" partner's hair. 7 effleurage on the back Be inventive with techniques that you already know. Try different ways of effleuraging over the back, varying your pressure, pOSition and tempo. Hands and fingertips are fami liar, so why not try the forearms or feet? Keep full contact with the muscle contours for the best results.

Pregnancy massage 310 Massage is great during pregnancy. It helps to relieve backache, neck Vl oZ tension , swollen ankles, tired legs and painful breasts, and you ca n ~ contribute to your partner's well - being. At the same time the baby w ill start ::;) t:: Vl to respond to the fam iliar sensations and routines. CAUTION w ~ Pressure needs to be much ~ lighter during pregnancy to « ;; avoid overstimulation. Avoid putting pressure over the lower back or abdomen during t he first four months. circling the lower back The lower back can get very uncomfortable during pregnancy. Try this wh ile your partner lies on her side, supporting her with pillOWS for comfort. Place o ne hand on the body for support and the other hand flat in t he hollow of the back. Circle slowly anticlockwise so t hat your hand slides over the skin, using a little oil to help. Use broad , relaxing strokes, but avoid any firm or uneven pressure.

311 \"'(\") z >z n -< $: > Vl Vl > Cl '\" 2 squeezing the arms Rub some oil 3 thumb pressure on the feet over your hands. With your partner The feet are another part of the body supported, you can then squeeze over t hat get really tired, especially towards the arm. Squeeze w it h both hands the end of the preg nancy. With t he cupped around the forearm. Release the legs resting, you can massage over the pressure at the elbow and continue feet, circl ing around the jOints and towards the shou lder. Repeat t he sq ueezing between the tendons. Use strokes slowly so that they feel nicely your thumbs to Circle the ankles as sooth ing. Repeat on the other side. well. Apply a li ttle pressure over the ball of t he foot, but avoid oversti mulation.

4 squ eezing the legs With your 3 12 partner's legs resting, apply some oil to your hands and squeeze up over the V') Z calf muscles, circle around the knee 0 i«= and continue squeezing up over the ::> th igh. This helps to relieve tiredness t:: V') -' in the legs. You might need to change ::5 u your position when working over the w \"- th igh. If your partner has varicose V') \"\"::2 veins, simply brush lightly over the w skin instead. \\«) V') «V') ::::; 5 finger pressure on t he back 'vVith your partner on her side and supported, use your Angers to slide away from the muscles at the side of the sp ine. Splay your Angers and slide between the r ibs, sliding over the muscles in a raking movement. Your partner w ill need to turn over so you can repeat this on the other side.

3 13 \"t> C'\"; »zz n -< »::: V> V»> C> 6 kneading t he neck With your 7 effl eurage o n t he abdo men partner supported in a comfortable You may be doing th is massage already. position, you can knead the neck If not, try spreading some oi l over your muscles w ith one hand and keep body Angers and make big, slow clockwise contact with the other. Knead on either circles over the abdomen. Use t he flats side of the spine w ith your thumb and of your hands and mould them to your Angers, keeping your knuckles raised to partner's belly. Over t ime you w ill be avoid the spine itself Knead ing slowly able to see or feel the baby respond. is best; there shou ld be no heavy pressure around th is area. CAUTION Only attempt this massage step after t he Arst four mont hs of preg nancy.

Deep-tissue massage 314 This involves specialized techn iques over muscle and conneaive tissue. Wh ile Vl oZ the increased pressure can be deeply satisfying , you need to apply cautio n ~ when using it. The techniques can release deep-seated tension and address ;:) f- Vl postural problems. The suggestions below give a Aavour of this massage style. elbow pressure on the back Apply oil over your partner's back. w Supporting the body, lean over and l) « place a rounded elbow on the muscles Vl V«l on the opposite side of the spine. Apply ::;: pressure upwards over the muscles as fur as t he upper back, and round the movement over the shoulder using your forearm. Avoid too sharp an angle at the elbow, so that the pressure feels firm rather than digging in. 2 finger pressure on the shoulders Use a double finger press to work around your partner's shoulder blade. Begin w it h one hand over t he top of the shou lder, and place your other hand on top to increase the pressure. Slide your hands right around the out line of the shoulder blade as you press to relax the muscles and stimulate the circulation.

r 31S o m m \"'C ::i ''C\"\" m 3 knuckle pressure on the your other hand on top to increase buttocks Use both hands to work the pressure. Lean in with your body weight and circle, knead and press over into fleshy muscular areas, such as t he the muscles. Take great care not to buttocks. Form your hand into a fist exert pressure over bony areas. and press with your knuckles, placing

316 z(/) 0 ~ ::J ~ (/) --<-' u UJ a.. (/) \"0\" U- UJ \\.) -< (/) (/) :-:<;: 4 fin ger pressure on t he back 5 thumb-rolling the calves Place the fingertips of both hands over Support the leg at the ankle and place the muscles to the side of the spine. your thumbs just above the ankle bone Press down into the muscles. at the and to either side of the tendons. Roll same time rolling your fingers over the up towards the calf muscles. applying muscle bands. This is done as a slow. pressure with the balls of your thum bs. deep movement. avoiding pressure over Repeat in several movements. applying the spine itself. The stroke works best firm. but not painful pressure. Press where there is increased muscle tone. just behind and close into the bone for the best results.

317 0 ''.\"\"\" ~ Vl Vl C '3\": )- Vl Vl )- C) 6 vibration over the forearms 7 thumb pressure on the thighs Locate the muscular area between the Place your thumb on the thigh. roughly bones of the forearm. Place the balls of 5 cm (2 in) above the kneecap. Slide your fingers over the muscles. press over the crest of the muscles and. down and vibrate on the spot. This using the ball of your thumb. apply increases the penetration of any pressure in the direction of the hip. The pressure. so it must on ly be done over movement should follow the line of the fleshy muscles. Movements last for a muscles and end at least 5 cm (2 in) few moments before you release them. below the hip. Always start with light Work over the forearm then repeat the pressure. and check any increase with movements on the other side. your partner. Repeat on the other leg.

Sports massage 318 Many ath letes use sports massage to keep At. It helps prevent injury through Vl oZ muscle relaxation and passive exercise of the joints and is also excellent after ~ sport to help rid the body of excess lactic-acid. It is specialized, but the :J f- Vl following movements will give you some basic techniques. rotating the hips Bend your partner's leg back towards the body by w lifting it below the ankle and the knee. tJ ..: Press against the lower leg and bring Vl Vl :-;<; the knee towards the chest until you feel resistance. At this pOint, rotate the leg at t he hip so that you provide a stretch. Explore your partner's range of movement and repeat, gradually increasing the range of t he rotations. 2 Anger pressure on the knees Press around the kneecap with the balls of your fingers, working around its outline by pressing and circling on the spot. Your other hand shou ld provide guidance and resistance. Ensure that you do not work over the kneecap itself. This is a good technique for increasing stimulation of the joint, but it is not suitable where there are any known knee problems.

319 3 rotating the wrists Support your partner's arm at the elbow. Grasp the hand securely and use your palm to apply pressure. This is good for passive exercise of the joint. You can then slowly rotate the hand at the wrist in both directions, while applying pressure to increase the mobility of the jOint.

320 4 squeezing the legs Calf muscles z<Il can get very tight. so you can help to increase t he circulation by adapting t he 2 fumili ar squeezing technique. Your partner should rest their ankl e over f«- your shoulder. giving yo u freedom to use both hands. Squeeze over the calf ::::> muscl es towards the back of t he knee. using full hand contact. Simply be t::: careful no t to exert undu e pressure on t he knee. I/) «-' B \"- I/) \"0\" \"- \"-' G« I/) «I/) ::; 5 squeezing th e feet Place both hands on either side of the foot. Squeeze tightly between the fin gers and the heels of your hands. Then stretch the tendons by pulling down o n o ne side o f t he foot. while pushing upwards on the o ther side. Try to get as much movement as you can. t hen reverse the direction o f your hands. Repeat until t he muscles relax and become more pliabl e.

6 palm pressure on the 321 shoulders Bend your partner's arm V1 behind t he back to expose the sho ulder blade. Support under the sho ulder w ith 0\" o ne hand. t hen spread your t humb and index fin ger and slide your other hand A> as fur under t he blade as feels comfo rtable. Apply pressure w it h t he -i palm o f your hand and t he web V1 between your index finger and t humb. This is great for relaxing t he sho ulder. ;:: )- V1 V1 )- () m 7 rubbing t he shou lders Place both hands over the ball o f the shoulder. o ne on top and t he o ther underneath. Rub vigorously between your hands to increase t he circulation. Rub around t he joint and over t he upper arm in a series of brisk movements. Contact shoul d be w it h t he palms of t he hands. This is ver y good as a warm - up before physica l activity.

Beauty massage 322 The aesthetic beneAts of massage are numerous. Relaxed muscl es freed from Vl oZ metabo lic waste improve t he appearance of the face. while increased I;( circulatio n and t he use of no ur ishing oils make the skin glow. Feeling good :::> f- Vl in turn makes you look good, producing that priceless glow from within . circling th e temples Place the tips o f your fin gers over both your partner 's temples. Apply a li tt le pressure and Circle back towards you, so t hat you lift t he features and stretch t he skin . It is important always to stroke so that you lift away from t he face and encourage t he features to appear more relaxed and open. Work in half-circles so that you avoid any pressure towards the face. 2 squeezing t he eyebrows Place your t humbs and index fin gers on t he r idge of the eyebrows. Working from t he inner line o f the brow s, li ft and pinch at regular inter vals o ut towards t he temples. Th is increases circulation to t he muscles, but also helps to relax t he fo rehead and eyes. Repeat several times over t he brow line, keeping your fing ers steady. Remember to work well aw ay from t he eyes.

323 c'»\"\"\"- -! -< ;: » Vl »V-l () 3 squeezing th e jaw This helps to increase jaw defin ition. Apply a litt le oil to your fin gers, if necessary, and place your fing ertips under the jawline, with yo ur thumbs to gether in the centre o f the chin. Squeeze the jawbone as you sli de your hands o utwards along t he line o f t he jaw. As you do so, you gently stretch t he skin and stimulate the muscles.

324 4 circling the jaw Place your Vz1 Angertips over the muscles at the ang le 0 f«- of your partner's jaw. These muscles ~ are very often tense and give the face ~ V1 a rather cross, determined look. Apply -«-' ~ pressure with the balls of your Angers \"'- and stroke in big, broad circles over V1 '\"0 the muscles, wh il e encourag ing your u- \"-' partner to relax the jaw. Press with l«J your Angertips wherever you feel any V1 V:«:1; particularly tight spots. 5 effleurage on the eyelids With your partner's eyes closed, place the balls of your middle Angers very lightly over the eyelids, close to the bridge of the nose. Steadily and gently draw your Angers over the lids, taking care not to press down on the eyes. Make sure that you have enough oil on your Angertips not to drag the skin - but not so much that you irritate the eyes.

3 6 circling the cheeks Place the 7 percussion on the cheeks and jaw Lightly tap over the cheeks and balls of your Angers over the cheeks. Massage in small, spiralling circl es over jaw like drops of fa lling rain. Use the the cheeks from the nose towards the balls of your Angers to keep the ears. This shou ld stimulate the muscles movements soft. Keep your hands and improve the circu lation without steady, with your wrists raised. Your dragging the skin. Repeat in three movements shou ld be rapid and light. horizontal lines, always ending on a This stimulates the skin, improves the positive, upward stroke. circulation and imparts a beautiful, healthy glow.

Energy-field massage 326 All massage treating the who le person is l:Jea ling. A holistic approach takes Vl oZ into account t he body, mind, emotions and spiritua l dimensions of each !;( person. Working o n one pa rticu lar aspect ca n affect t he balance of the ::> f- Vl who le, and hea ling is all about achieving ba lance. ...J < ~ En ergy ce ntres and fi elds \"'- Vl Energy-field techn iques work both 'o\" As we have seen chakras are o n and above the body. Developing ~ w commun ication points of energy sensitivity is the first step, as well as <..) < (see pages 246-247). Each of the seven empathy with and respect for your Vl Vl :<:; major energy centres is believed to have massage partner. Empty your mind, a particula r location, is associated with focus on your hands and note any certai n physica l aspects and has a sensatio ns that you feel. Be objective different colour and sound vibration. In and simply observe. Try the following addition. there are various energy fields techn iques after massaging the surround ing each individual. known as muscles, or beforehand, to help your auras. Some people can see or read partner relax. With practice you will auras and the colo urs within t hem. gain confidence and be able to refine The energy field closest to the body is your technique. known as the etheric body, and you may be able to feel t his by ho lding you r hand about 15-23 cm (6-9 in) above t he skin. It is believed that energy imbalances affect o ur physica l well - being and may even be a cause of illness. Balancing energy ca n help us regain health, and t here are some healers who work solely on energy fields. By developing a heali ng touch you can enhance your massage.

The aura 327 The energy fields that m surround the body are Z colleaively known as m the aura. ('\") -,< .\" ,e..n.. CJ :»<:: (/) »(/) ()

resting on the back After 32 8 massaging the back, end the sequence by placing one hand between your zV) partner 's shoulder blades and t he other 0 ~ over t he sacrum, t he bony triangle at :::J ~ the base o f t he spine. Breathe calmly, V) -«' empty your mind and focus on the u sensations in your hands. Imagine \"-' 0.. V) positive energy fl owing out through '2\" your palms. This feels comforting and \"-' helps to connect upper and lower back. l) « V) V) « ::;: 2 energy-sensing on the back Place your hand fl at on your partner 's sacrum. Slowly raise your hand about 10-15 cm (4-6 in ) above t he body. Circle anticlockwise above t he sacrum and note any sensations in your palm. Gradually lower your hand so t hat it rest s over t he sacrum again. Th is relaxes t he lower back.

329 en Z en ('\") -,< .\" en r 0 ;: » (J) (J) » () 3 resting the eyes This is good after 4 resting over the abdomen massaging t he Face and feels deeply Try t his after massag ing t he abdomen. relaxing. Cup your hands and place It is particularl y good if your part ner them abo ut 15 cm (6 in ) above the eyes, is experiencing any sensitivity, and is shading t hem from the light . Breathe a very centring technique. Ho ld your calmly and imag ine positive energy hands just above t he abdomen. Note flowing t hrough your palms. Keep your any sensations t hat you pick up. hands steady and your mind still. Your Gradually lower your hands so that partner may notice the wa rm t h from t hey rest flat o n eit her side of the your han·ds. navel. Breathe o ut posit ive energy t hrough your palms.

330 S resting a t the head This is good V) for headaches or mental tension. Rest your hands on either side of your Z partner's head, with your palms facing 0 inwards. let them simply relax. Note any sensations that you feel and ~ imag ine positive energy flowing out t hrough your palms. Move your hands :;) slight ly further away from the head and repeat, gradually getting further away '::: each time. V) -' :os u \"-' Cl. V) '2\" \"-' <«..J </) V) « ::;: 6 resting at t he feet This helps to centre or ground your partner after a massage by drawing attention down to t he feet. After you have massaged them, place your hands in a relaxed pOSition over t he soles. Relax the palms of your hands and feel the contact w ith your partner's feet. Focus your attention simply on the points of contact between you.

7 ene rgy-sens ing ove r the head 33 1 Stand behind your partner. Place your Z hands together roughly 30 cm (12 in) above the crown of the head. Relax en your palms and note any sensatio ns that you feel. Gradually lower both ('\") hands so t hat t hey cup t he crown. Note t he change in sensation as you -< get closer to the body. Imag ine positive energy flowing through your hands. on en r 0 »$: Vl »Vl () m 8 res ting ove r the front o f the bo dy Place one hand flat against the chest and the other over the abdomen. Simply rest. Note the rise and fall of the breath, and keep your own breathing calm and steady. Note any changes to your partner's breathing and concentrate on the warmth of your hands. This is very helpfUl and balancing if your partner is emotionally upset.



Common ailments Massage has been used as a home remedy for years. On the fo llowing pages are some common ailments and suggestions for massage techniques to help them . At the very least . massage provides comfort from pain. and the reduction in stress often helps alleviate symptoms. The most useful techniques have been included . regard less of their tradition . In the case of acupressure points and meridians . you can choose whether a Chinese massage (see pages 156-199) or clothed shiatsu (see pages 200-243) approach is more convenient. These suggestions are not a substitute for medical help. particularly important in ailments affecting a baby or young child.

Tension headaches 334 Headaches are very common and can be caused by eyestra in , posture, diet V\"J z~ and stress. Massage can be extremely beneAcial for tension headaches. w ::;;: ...J However, t hey ca n have more serious causes and medical attention shou ld « z always be sought for prolonged or serious headaches. o ::;;: ::;;: o rotating over the scalp To relieve finger pressure on the eye u the feeling of tightness, place your hand sockets Locate GB 1, which is roughly in position over your partner's scalp. one finger-width out from the eye Contaa shou ld be made with the balls sockets. Find the small depressions in the of the fingers and thumbs. Circle on the bone and circle gently with the tips of spot and get as much movement of the your middle fingers. Any pressure shou ld scalp as possible. Repeat in several be back towards the hairline, away from positions to increase the circulation, using the face. Slowly press into the points, your other hand to provide support. Start hold for a few moments and release. lightly and increase your pressure as the Continue Circling until the tension eases. tension eases. This is a favourite shiatsu remedy.

thumb pressure on the neck 335 Lying face down can be uncomfortable .., w ith a headache. so try relieving neck tension - the cause of many headaches - z~ with your partner Sitting up. Place you r thumbs over the muscles on eit her side of Vl the spine and circl e up towards the base of the skull. Press under the skull, o massaging tense spots, and work out towards the ears. Z I ): n>o I ~ Vl thumb pressure on the hands This spot can relieve headaches, especially if they have digestive origins. Place your thumb over the web between your partner·s index finger and thumb, with your middle finger underneath. Locate the small depression sign ifying U 4. Press and circle over the spot with the tip of your thumb, applying resistance with your finger. Check the pressure and repeat on the other hand. CAUTION Do not use point U 4 during pregnancy.

Blocked sinus 336 A blocked sinus ca n range from fee ling slight ly stuffy to ver y intense pain . (/) I- Pressure po ints work best to try and ease th e congesti on. Begin gently un til Z w ::;: you see some results. Yo u may need to repea t t he movements over several ...J -« zo days for your pa rtn er to feel relief ::;: ::;: uo finger pressure between the thumb pressure on the head brows Place the tip o f your middle Work up t he bladder meridian in a line fi nger over t he Yintang po int. w hich is from t he eyebrow s to t he hairline and located between your par t ner's brows. over t he back of t he head. Press wit h the Posit ion your fin ger, press gently, ho ld fi ats of both t humbs in a steady rhyth m, and then release. Repeat several times, posit io n, press, ho ld, release. This helps pressing and releasing slowly and evenly to clear the sinuses. To reli eve discomfort, until some relief is felt. This also helps to press in several ver tical lines working calm the system. upwards over t he fo rehead.

337 oCD () e\"on\" 'z\" c (/) thumb pressure on the eye thumb pressure by the nostrils sockets Press along t he lower Press Co 20, w hich lies in t he depression eye-socket ridge using t he sides o f o n eit her side of t he nostrils. Use the your t hum bs at even in tervals. About balls of your thu mbs to press downwards o ne-third of the way along you w ill feel and slight ly in towards t he nostrils. This a slight depression in t he bone. This is offers good sin us reli ef. alt ho ugh make the lo cation of St I. Press in and hold sure your pressure does not restrict your fo r a few mo ments to cl ear t he sinuses. par tner's breathing. Press and ho ld for a Continue working o ut steadily towards few mo ments, then release. t he temples.

Dark circles 338 Dark circles under t he eyes can be due to lack of exercise, poor diet, late Vl f- nights or too many hours spent at a computer. They can also signi fy mo re Z w ::;: ...J serio us heal t h issues, which sho uld receive medica l attentio n. Tr y th ese « oZ massage techniques to rest th e eyes and improve circulation. ::;: ::;: o resting over the eyes This is great u for relaxing the eyes. Rub your hands together Vigorously until t hey feel warm. Cup your hands over your par tner's eyes so that your heels rest on the forehead and your fing ers over t he cheeks. Bend your wrists to lift your palms away from t he eyes. Simply rest. The warmt h from your hands will help rejuvenate t he eyes. circling the temples Place your fin gertips over t he temples. Make a fu irly large half-circl e back towards t he hairline so t hat you lift t he skin . This stimulates t he circulation round the eye area and is psycholog ically uplifting too. Repeat in severa l places over the temples, li fting your fingers at t he end of each movement so as not to drag the skin.

thumb circling under the eyes 339 Lack o f circulation is one ca use of dark o>- circles. Place your thumbs over t he lower eye - socket ridge, just by the bridge of n'\"\"\" yo ur partner's nose. Circl e outwards in n'\" small spirals towards t he temples, taking care no t to drag delicate skin . Repeat in r several lines outwards under t he eyes to m stimulate circulation to t he muscles. V> squeezing the browline Squeeze along t he browline, t racing the arc o f t he eyebrow s around to the temples. Beg in by t he nose and pinch firmly between your index fi ngers and thumbs. Repeat several times for tired eyes. This is great fo r relieving tension and brightening t he eyes.

Lower backache 340 Aches in the lower back can be due to poor posture and a sedentary Vl I- li festyle and contribute to shoulder and neck tension. Try these techniques Z UJ ::>: to relax the muscles and im prove overall posture. Always apply some general --' < oZ relax ing massage strokes Arst. palm pressure on t he lower ::>: :o:>: u back Place one hand, palm flat, over your partner's sacrum, the bony triang le at the base of the spine. Place the other hand over the muscles at the lower back, cupping your hand to avoid pressure on the spine. Stretch your pa lms away from each other without sliding over the skin. This gives the lower back muscles a good stretch. Repeat severa l times. fo rearm pressure on t he lower back Place your forearms facing each other diagonally over t he lower back. Gradually slide over the muscles whi le applying pressure, so that one arm ends by the ribcage, and the other over the hip. This provides another good muscle stretch. Repeat the stroke by swapping the direction of your arms.

bending th e legs With one hand on 341 the body for support, slide your other o hand under the ankle. Lift the lower leg and rotate, then slowly bend back and :f: away from you towards the oppos ite hip. This strengthens the kidney meridian and m is good for sciatica. 70 »CP n n'»\" I elbow pressure on the buttocks Locate GB 30, which is the poin t two- th irds of the way across the buttocks and one-third down. Press into the point with a rounded elbow, circling and knead ing the muscles. If this is painful. circle around rather than over the point itself. Repeat on the other hip to stimulate energy Circu lation and for sciatica relief.

Premenstrual syndrome (PMS) 342 Premenstrual syndrome can make yo u feel awfu l, rang ing fro m emotio nally irritable to having severe pain over th e lower back and abdomen. Diet can help, but try th ese massage techn iques too. Work gently, over a few days , « oz to relieve pain and tensio n and promote blood flow. ::> u:o:> ci rclin g t he low er back Spread some warm ed oil over yo ur hands and effl eurage your partner's lower back w ith long, slow, comfor ting strokes. Then circle over t he lower back in an anticlockwise direction w ith one hand on top o f the o t her. Use t he pressure that feels best for your partner. The strokes w ill warm and relax t he lower back muscles. t humb pressure on t he ankles Slide your t humb up the inner leg, about t hree fing er - w idt hs up from t he ankle joint. Press behind t he bone to find Sp 6, wh ich may be ver y tender. If so, circl e around t he spot to ease t he blood fl ow. Hold for a few mo ments, t hen release and circle again to relieve any tenderness.

34 3 V> z-< o so'\": th umb pressure on the feet Find thumb pressure on the hands Li 3, which lies between t he base of t he Place your t humb over LI 4, wh ich lies in big and firs t toes. Rub and circle over the the web between t he index fin ger and point first if it feels tender, and then press t humb. Reach up un til you lo cate t he in mo re deeply with your t humb. Begin pOin t, pressin g gent ly at first, and rub on slo wly and increase your pressure, t hen the spot until it feels less tender. Then hold for a few moments. This is a good press in w it h your t humb, w ith your point to stimulate t he w eek before PMS middle fin ger providing support from may o ccur. underneath. Hold for a few mo ments and t hen release. Repeat all t he movements on t he other side.

Aching feet 344 Feet have to work hard bearing our weight. IFyou are standing up all day o r wear high heels, your Feet may rea lly ache. A good massage at t he end of the day with some peppermint Foot cream should help, and is a lovely t reat « oz to give your partner. Firm pressure avoids any tickling. :E :oE u circling the soles of the feet squeezing the feet Place your hands With your partner's legs raised, use your on either side o f the foot and squeeze. t humbs to circle over t he soles of t heir Then push one side of t he foot upwards feet. Circl e, knead and press over t he foot wh il e pu lling down on t he other side. w it h t he balls of your t humbs. Avoid Change direction several times to pressure over t he instep as this can be stimulate t he circulation and get uncomfortable. but otherwise massage movement into the foot. This red uces thoroug hly until the feet feel softer. stiffness and counteracts the effects of being o n your feet for ho urs.

345 ~ () I Z C'l .\" m m -l th umb pressure on the feet c up circl ing t he ankles Circle the ankle your hands around the foot so that your jo int with your t humb to stimulate t he t hum bs are over the top. Place them circul atio n and restore movement. Big. lengthways side by side and t hen sli de broad circles feel best; you can press and them o utwards. App ly resi stance w it h circle close in to the jOint afterwards. your flngers underneath. Repeat t he Encourage passive ankle movement w hile movement in several li nes. sq ueezing your you are massag ing, to help release any partner's feet to relax the muscles. stiffness. Repeat all t he movements on t he other side.

Stiff neck 346 Fo r most people the area where th ey usually feel tension is in the neck and sho ulders. A stiff neck can be the result of poor posture and a sedenta r y li festyle and can lead to headaches , so try t hese massage techn iques to <{ oz re lieve tension and relax the muscles. ::;: ::;: o knead ing the shou lders Knead circling the neck Place your thumbs u along the top of your partner's shoulders, on the muscles to the side of the spine. beg innin g at t he neck and working beSide t he prominent vertebra (Cll at o utwards. Your fingers should rest over the base of the neck. With your fingers the shoulders wh ile your t humbs knead resting over the shoulders. Circle and t he muscles. Press and circle over the press to relax the muscles, wh ich in turn muscles, paying attention to any tense w ill relax the neck. This particular poin t spots. Where t he muscl es feel tender, is known as GV 14. reduce t he amo unt o f pressure and increase the breadth of your strokes.

pulling t he neck With your partner 347 lying face upward, slide both hands under Vl the neck and then crad le the base of the skull. Lift the head slight ly and gently :....:,,..!,, pull it back towards you so that you give the neck a stretch. This helps to ease nz neck tension and gives the feeling of lengthen ing the spine. Lower t he head \" again very gently. rocking t he head Slide your hands under the neck and cradle t he base of t he skull. Turn the head to o ne side by pressing your hand fl at against the neck, then turn it the other way with your other hand. Gently rock the head from side to side to enco urage the neck and sho ulder muscles to relax.

Thinning hair 348 These massage techniques may help where ha ir growth is dim inishing due Vl f- to lack of circ ulation o r stress. Massage increases the blood fl ow over the Z w ::;: ...J sca lp and stimulates the hair follicles. In a hea lthy person , massage shou ld « oZ stimulate hair growth over a period of weeks. ::;: ::;: o u Anger pressure on the scalp rotating over the scalp Place t he Place the ba lls o f your Angers and t humbs Angers o f one hand on t he sca lp, and the on your partner's scalp and make other hand on the head to provide shampooin g movements over t he entire support. Rotate over t he scalp w it h the head. Work r ight through to t he ends of balls of your An gers and t humb. Spread the hair. Gentle tugging at the roots is your Angers so that your hand maintains helpful. too. Your Angers should slide over t he sa me shape throug hout. Rotate and t he sca lp, applying Arm pressure and circle on th e spot w it hout sliding over the encourag ing movement of the hair. Be skin, to stimulate circulation. careful not to actually pull out any hair over thinning areas.

349 --i I Z Z Z Cl I» '\" rubbing t he scalp Rub vigorously t humb circling t he sca lp over the head wit h t he Aat of your hand, Supporting t he head with one hand, circle placing your other hand on the head for over the scalp with your other hand. Use support. Your movements shou ld provide sma ll spiralling movements w ith the tip of fri ction over the sca lp as you rub back your thumb to stimulate the scalp. Work and forth. Work small areas at a time very gently but thorough ly over thin ning thoroughly and yo u should feel some areas, and especially where t he hairline is warmth beneath your hand. Wo rk receding. Applyin g some no urishing hair sensitively where the hair is t hinning. o il may also help.