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Self Massage: The complete 15-minute-a-day massage programme
Jacqueline Young
Self Massage is simple and effective self-care programme which can easily be incorporated into your daily routine.Just 15 minutes a day will prepare your body and mind for any stresses and strains ahead. This book will show you how to:Increase vitality• Relieve tiredness• Aid relaxation• Build up good health• Relieve common ailments• Ease neck and back painFully illustrated with photos and line drawings – this is a clear step-by-step guide to self-massage.



Self-Massage
A complete 15-minutes-a-day massage system for health and healing

Jacqueline Young




For Sarah

Table of Contents
Title Page (#ufc9b7d5c-18a3-5667-9549-1d3856178368)
Dedication (#u5036f156-7b23-59b1-8ba1-4ef5c9320577)
INTRODUCTION (#u452ea731-6391-5f0a-bbcc-1bf36973ab19)
1 Why self-massage? (#u49b975be-8926-5d90-8b58-e72beb2c6191)
2 The self-massage system (#u8b0a0909-8ac8-5151-923b-ec6a268d1626)
3 Preparation (#ua37219bf-12e1-5d4b-86e1-c969512d71d1)
4 The sequence (#u459f1bec-c38a-53d7-b089-9f4f76b72a95)
5 The moves (#ud9f6b1fa-6079-5ea9-ae26-138c03f4b0b4)
SELF-MASSAGE (#u0fc0da90-7e0a-5ff3-8d4f-51a1e77c7ba0)
1 Warm-up (#u247d3b09-0306-579f-8d1b-ad869ec87948)
2 The head and face (#u37b72aa7-ef77-5f59-9107-811bcd322630)
3 The neck, shoulders and arms (#udbc21904-9344-5028-af09-b728d059c115)
4 The chest and abdomen (#u76e8fc41-b687-5593-a1bd-e4a43a10fbbe)
5 The back (#u0a6a456e-29d3-55f7-bee6-6447917feaad)
6 The legs and feet (#u61fb1d91-f8d1-55b7-8f9a-5293b9e2c555)
FINE POINTS (#u9bb1a607-a76e-5df1-8956-1d471f3b0d41)
1 Fine points of practice (#u5e3d421c-189c-5ced-9a41-afabd11dac72)
2 Adapting your practice (#u7ecbfd3f-6468-5b94-81fc-2f84f20e984d)
3 Common questions and experiences (#u70c75839-8aa0-5280-8f9a-edd439d3c5a8)
4 Breathing exercises (#ub517ec12-5fbc-527d-8281-d54701dbc75c)
5 Finger and hand exercises (#u296f5c17-cccd-5250-83bc-2a1802a09654)
6 Massaging others (#u000ec61e-a4d4-5fe6-bd1e-c2815962593f)
APPENDICES: KNOW YOUR BODY (#u683289ee-1a94-5eeb-8a71-2e5c9ebf20ab)
1 The skeletal system (#u7e4655f1-e657-5304-8d6a-47e4b4ec1557)
2 The muscular system (#u7222e3f0-2718-5159-bf60-f8fef7bfd5f7)
3 The vital organs (#udbe62e7b-d328-50e9-aa79-de13920987b2)
4 The meridian system (#u6a6196fb-8dcd-50e9-b1c5-f9ba7f7e0378)
5 Acupoint guide (#u4f8c54c9-c46d-5ec9-9a2c-961d43688ad2)
Footnote (#uff709bd4-5947-5d04-abee-dc82f63974cc)
Further reading (#ud750b8fd-e572-5cbe-be0b-865ca111bd6a)
Index (#ub8a95844-22a5-510f-812f-c943f36d2ea4)
Acknowledgements (#u093c3784-201f-5fcb-8f76-8c52ecb5ce0d)
About the Author (#uef3d0a60-9caa-5ac6-82d7-0dce5c65ad2e)
Copyright (#ub2c4fed2-999b-54e4-a354-9e4c962a7478)
About Publisher Page (#u5f45e881-daa6-548f-a6a8-c8c1eddd286c)

INTRODUCTION (#ulink_c10991f7-90bf-58c3-95f6-f695f3e7c771)
1 Why self-massage? (#u49b975be-8926-5d90-8b58-e72beb2c6191)
2 The self-massage system (#u8b0a0909-8ac8-5151-923b-ec6a268d1626)
3 Preparation (#ua37219bf-12e1-5d4b-86e1-c969512d71d1)
4 The sequence (#u459f1bec-c38a-53d7-b089-9f4f76b72a95)
5 The moves (#ud9f6b1fa-6079-5ea9-ae26-138c03f4b0b4)

1 Why self-massage? (#ulink_d8fd7c6f-b652-5ad8-b000-71ce966c1fa1)
The art of massage has been with us since ancient times. It can be used for relaxation and pleasure, or therapeutically in the treatment of aches, pain and injuries.
In the Orient, self-massage techniques have traditionally been handed down in families, and sometimes even taught in schools, for the relief of tension and the promotion of health.
There are many techniques of massage, and some take several years and much practice to master. Yet each have simple movements which can easily be learnt and used to good effect on one’s own body.
By learning how to massage yourself you can:

build up good health and prevent disease
aid relaxation
promote healing of minor ailments and imbalances
increase self-awareness
Anyone can learn self-massage and, with practice, you can vitalize the whole body in a 15 minute top-to-toe routine. Alternatively, just a few minutes can be spent massaging whichever part of the body requires attention: for example, massaging the neck and shoulders to relieve a stiff neck or headache.
With this massage you will have a self-health system literally at your fingertips! It can be used anytime, anywhere, and no special equipment or oils are needed. It is not even necessary to remove clothing as the techniques are designed to be performed through light clothing as easily as on the skin itself.
Once you feel confident of the movements they can easily be adapted for use on others. So, by learning self-massage, friends and family can benefit too!
With self-massage, because you are working on yourself, you can practise whenever you have a free moment rather than having to find someone to practise on. This means that you can quickly build up confidence in your touch and develop mastery of the techniques.
With experience you will learn to detect subtle changes in the body which can be a valuable tool in monitoring your health and determining the body’s needs. Regular practice will ensure relief from tiredness and tension and will leave you feeling vibrant and well.

2 The self-massage system (#ulink_78c513a8-1a14-5091-9b60-c93ce5f56696)
This simple self-massage system is based on a combination of Japanese and Chinese massage therapies, together with acupressure techniques. The system works not only on releasing muscular tension, but also on stimulating the energetic system of the body, known in acupuncture as the meridian system.

The meridians
According to oriental medical theory, a network of channels covers the entire body and links with each of the internal organs. These channels, or meridians, are located just below the surface of the skin. They are not visible to the naked eye but can be measured electrically. They are said to conduct a current through the body which is termed ‘Qi’ in Chinese and ‘Ki’ in Japanese, and is generally translated as ‘vital energy’. The balanced supply of this vital energy throughout the body is said to be essential for health. There are twelve main meridians; they function in pairs and run on both sides of the body. There are also eight extraordinary meridians, two of which are important in the self-massage system.

The twelve main meridians
Lung – Large Intestine
Stomach – Spleen
Heart – Small Intestine
Urinary Bladder – Kidney
Pericardium – Triple Heater
Gall Bladder – Liver
Two extraordinary meridians
Conception Vessel – Governor Vessel
Most of the meridians correspond to actual physical organs, but others relate to specific functions of the body. The Triple Heater meridian relates to circulation and the distribution of fluids around the body, as well as to the health of the sexual organs. The pericardium is a membrane around the heart and the Pericardium meridian relates to heart and circulatory function in the body. The Conception and Governor Vessel meridians serve to supply and unite the energy within the other twelve meridians.

Acupoints
Along each meridian line there are points known as acupoints. These can be stimulated in order to influence the flow of vital energy in the meridian. In this massage system, fingertip pressure on the acupoints is used to clear blockages and maintain a balanced flow of energy throughout the body. Acupoints on each of the twelve main meridians are massaged on both sides of the body.
Because each of the meridians are said to connect with the internal organs, massage of acupoints can affect seemingly unrelated parts of the body. For example, massaging the acupoint, Stomach 36 on the leg can affect the workings of the stomach.
The acupoints are named according to the meridian on which they lie, and are numbered according to where they are on that meridian line. The names and numbers enable you to cross-reference the acupoints with any other acupressure or acupuncture texts.

Techniques
The self-massage techniques have been chosen for their simplicity and effectiveness. Their combination is based on many years of clinical practice and sessions with students in both East and West. The massage techniques help to release tension and promote a sense of well-being, while the acupressure works directly on the meridian system and helps to balance the internal organs.

Self-massage
The self-massage system is very adaptable. It provides the basis for a unique daily health routine that can be completed in a short time. The movements can also easily be modified to suit individual preferences or needs. By being sensitive to exactly what your body needs, at any given time, you can get the best out of this system and learn to give of your best, too.

3 Preparation (#ulink_62006f26-0b0d-5ff8-8326-764c477201fa)
No special preparation is necessary for self-massage, but it helps if you take a few deep breaths and have a good stretch before starting. Many of the movements can be performed whenever you have a few spare minutes. For example: sitting in a chair at home, at a desk in the office, while waiting for a bus, standing in a queue or when in bed. However, if you are at home and want to do the complete self-massage and give yourself a real treat, then the following will help you get the best out of the massage:

Allow enough free time to complete your massage. You will need a minimum of 15 minutes to work through the whole body, but can make the massage last longer if you wish.
Choose a comfortable place. Either indoors or outside, with comfortable light, temperature and ventilation, and away from loud noise or strong smells if possible.
Wear comfortable, loose clothing. If you wish to change, then a loose tracksuit is ideal. If not, simply loosen any tight clothing and remove shoes, belts, watches and jewellery.
Find a comfortable surface. Either on a carpet or mat, in a chair or on grass – whatever suits you.
Remember to breathe freely and deeply throughout the self-massage, synchronizing the movements with the breath if you can.
Adopt a comfortable position for each movement. You should always be comfortable and relaxed without any pain or strain.
Avoid interruptions. Do the self-massage at a time when you won’t be interrupted and can give yourself your whole attention and loving care.
It is also advisable:

to allow an hour after meals before starting.
to avoid practising when either very tired or very hungry. Take a rest or have a snack first.
not to smoke or drink coffee, tea or alcohol directly before practice.
All the above will help you to establish a healthy and enjoyable routine and to maximize the benefits of the self-massage.

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