February really is a perfect time to schedule massage therapy or to give a gift certificate or gift card for massage! (Of course take into consideration any health issues when scheduling.) If you would like to do self massage techniques--here is one possible idea. Relaxation for the feet First--wear comfortable supportive shoes. Good quality athletic shoes are the best. (If you have foot problems--consult a physical therapist, doctor, or podiatrist for other ideas.) Swimming or water exercise will be less stress on your feet, instead of running or walking. To relax the muscles of your feet and ankles--soak them in warm water. Ad Epsom salts if you like and a few drops of peppermint, eucalyptus, and/or rosemary to the bath water. (Be aware of allergies, sensitivities and specific health contraindications.) Soak for at least 10 minutes. Gently roll a golf ball or other small ball under the soles of your feet. Some people like to freeze the ball beforehand and use it after a warm bath for an additional boost to the circulation in your feet. You can freeze the water in a Dixie cup and massage your feet for a minute or two with the ice or fill a plastic pop or water bottle and freeze. Roll it under your foot like any other foot roller. If you do this on a regular basis--as tolerated, massage can relieve tension and increase circulation to the muscles, ligaments, and tendons that do the hard work of supporting your body. Enjoy. Happy Valentine's Day!
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Starting off the year with massage therapy would be a great way to begin the new year! In addition, you can also learn some easy self-massage techniques. SELF-MASSAGE FOR THE HEAD AND FACE To temporary improve your mental clarity and concentration, and to reduce tension or anxiety, try massaging your head and face. (Be aware of health conditions and what you can reasonably do before beginning any technique). 1. Place one index finger directly over the other, begin pressing and releasing, "walking" rhythmically from the hairline down the center of the forehead. Then, moving about one inch horizontally to the right of the centerline, press and release from the hairline downward. Move your fingers one inch to the left of the centerline, and repeat. 2. Beginning with your thumbs or index fingers at the center of your forehead, "draw" a line from the midline to the temples. Smooth the skin across the eyebrows, the center horizontal line of the forehead, and across the hairline. 3. Make small circles on each temple with your index fingers. 4. With your hands, make a "claw". Gently, make small circles into your scalp, slowly covering your entire scalp, lingering wherever it feels tight. 5. Using alternate index fingers, stroke down the bridge of the nose from the top to the tip. 6. With your thumbs or index fingers, gently stroke from the inner corner of the eye across the cheekbones to the ears. Repeat in horizontal strips as you work down the face. 7. Make circles into the well-developed muscles of the jaw. Linger on areas that are sore or tight. If you need guidance on any of the self-massage, contact a qualified local massage therapist. From Client Education Handouts for Self-Care --Information for People |
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December 2023
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