In this guide, you will find information about reflexology and foot massage. How massaging yourself feet and get the most out of that healing technique to make you feel relax and full of energy and wellbeing.

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Weight Loss, Fitness, Bodybuilding, Health and Beauty
Massaging yourself
Quick Guide for Foot Massage
and Healing Stretches
If no one is available to give you a massage, self
massage is the next best thing. Whether you simply
want to relax or you have aching feet or tense
shoulder. Revitalise yourself instantly.
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REFLEXOLOGY FOOT
Reflexology is a therapy that involves massaging and
manipulating reflex pressure points/energy zones found on
the feet and hands. These reflex points correspond to
glands and organs within the body. By working these areas
it can be used to treat the whole body by releasing,
unblocking and alleviating any tension in order to restore
and rebalance the body.
Helps to provide deep relaxation, release toxins,
improve circulation, boosts immune system, aids
relaxation, balance hormones and alleviates stress.
Whether you simply want to relax or you have a problem
such as aching feet, the following routine will be
beneficial. Massaging yourself.
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Checklist for Giving a Massage:
Before giving a massage, ask yourself:
Do I feel healthy?
Am I in right frame of mind?
Am I properly prepared (oil, towels, plenty of time)?
Before giving a massage, ask your partner:
Do you have any injuries?
Do you have any illnesses or infections?
Do you have any aches or pains?
Are you pregnant?
After the massage ask you partner:
How did you feel about the massage?
Was the pressure too hard/too soft?
How does your sore back, foot (or other complain) feel now?
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Create the right environment:
Temperature of the room is adequate?
Candles add a relaxing atmosphere
Fresh flowers and incense add fragrance
The surface ideally be a massage table, but if you are
working on the floor, the surface needs to be padded
but firm.
A carpet with foam rubber or a folded duvet or blanket
on top may be used but cover them with towels
Transfer some oil into a plastic flip top bottle which enables you
to control the amount of oil that comes out, as well as avoiding
breakages.
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Massaging Yourself: Foot
2
1 3
Sit on the ground and bring your With your thumb under your foot,
Let your foot hang over your tight.
left foot to rest on your right thigh. use your index finger to press
Using your thumb work on the
Place your right hand on the sole downwards between the tendons
inner side of the heel, from the
with the left hand on top of the of the big and second toe. Work
instep to the ankle. Use circular
foot. Stroke down with the right down the next two grooves, then
movements and static pressure.
hand and up with the left hand over bring your hand underneath to
Then squeeze upwards along the
the toes, in a continuous work on the outer side with your
tendon at the back of the ankles.
movement. index and middle fingers.
5
4 6
Draw your foot up to rest With your left hand “caterpillar One by one press into the
across your thigh and walk” the thumb along the side underside of each of the toes,
massage the sole with circular of the instep, to the base on from the base ot the tip,
movements with your left hand the big toe, following the curve covering the middle and both
or both hands. Using your just underneath the bones. sides. Now squeeze and pull
thumb press in lines towards Then repeat the movement with your finger and thumb,
each toe using small but deep along the bone itself. first along the edges, then
movements. from the bottom and the top
Repeat step 1.
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Healing Stretches # 1
2
1
3
Stand with your feet Slowly exhale as you Relax and breathe deeply a
shoulder width apart. bend forwards, bringing few times, releasing tension on
Soften your knees your head down towards every exhalation. As you
slightly and allow your your knees. At the same exhale, bring your arms back
arms to hang loosely at time, stretches your further and your head down as
your sides. Relax your arms so that your hands far as it goes.
belly completely. Link are moving in the As you inhale, slowly return to
your thumbs together direction of your head. an upright position. Link your
behind your back. thumbs in the opposite way.
Inhale slowly and Repeat step 1-3
deeply. Imagine that
your breath is filling
your chest, belly and
finger tips.
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