Weber - Complete self-massage workbook : over 100 simple techniques for re-energizing body and mind

COMPLETE
self
massage
WORKBOOK

Kristine Kaoverii Weber

Over 100 Simple Techniques for
Re-energizing Body and Mind

COLLINS & BROWN

Before there were muscle-relaxants, aspirins or chiropractors, people used their hands to rub away their aches and pains. Massage is the most basic healing tool, and human beings have long recognized its curative power. We know massage has a long and well-respected history because the art and literature of many ancient cultures, from China and India to Greece and Egypt, depict massage as an integral part of their healing systems. In modern times, in the Western world, massage was not considered a serious healing method until the latter part of the twentieth century. Today massage is enjoying a renaissance, and its popularity is growing as the styles of massage therapy become more varied and sophisticated. Many people now consider regular professional massage essential to their physical as well as their mental and emotional well-being.

Having selected this book, you may be well aware of the benefits of massage and may have experienced some of them first hand. You may be familiar with the special power of self-massage, which is a natural way to take care of ourselves, and we instinctively understand its potential. When we injure ourselves, our first reaction is to hold and soothe a stubbed toe or a bumped elbow. When we have a headache, we hold our forehead or rub the back of our neck; and strained eyes welcome the soothing pressure of warm fingertips.

An ancient Chinese illustration of acupuncture zones.

Even the simplest self-massage techniques can confer a wide range of benefits, ranging from relaxation and stress relief to improving circulation and reducing pain. Specific, powerful techniques will help to alleviate a variety of symptoms, with even greater results. This book will serve as your guide to the healing world of self-massage.

All the techniques in this book are simple and clearly illustrated, so they are easy to understand and perform. Many of them can be done just about anywhere: at the office or on an aeroplane even during a business meeting. Some self-massage is best practised when you can find some quiet time to relax afterwards, but the quick fix massages can help, even when youre on the go. You can choose the massage technique that best fits your situation and lifestyle.

This book is not intended to replace medical care, or cure any illness. If you have any serious health conditions, check with your doctor before using this guide to self-massage.

An Ancient Egyptian wall painting from the tomb of Ankhmahor, circa 2345 to 2181 BC. The scene depicts a hand massage being given.

How to use this book

You have probably picked up this book because you have an intuitive understanding of the healing power in your hands. The information here will give you a framework through which you can harness that energy, in order to assuage the minor discomforts of modern life and feel better in general. Share what you learn with your friends and family so that they too can experience their own innate healing ability.

This section will familiarize you with the various techniques necessary to perform self-massage safely and effectively. You will notice that massage techniques vary widely. While Swedish techniques are long and soothing, acupressure techniques are more focused. Reflexology uses different techniques again, with direct but moving pressure on a particular point. You certainly dont have to become an expert to use these self-massage techniques effectively, but having some familiarity with the different styles will help you implement the exercises given in this book with greater confidence and success.

Each condition generally has two or three different techniques to help you address your discomfort, based on your specific situation. Some entries include quick fix help, which may be more appropriate when you are at the office or pressed for time. However, the majority of the techniques will take you no more than 15 minutes, and many of them can be performed discreetly in just about any setting. Remember that consistency is important, and that following the recommended guidelines on how many times a day you should perform the massage will make your self-treatment more successful. If one technique does not work for you, attempt another and see if you get better results. Always try to make yourself as comfortable as possible while performing these massages. Relax and breathe deeply. Being relaxed is important while performing self-massage because it activates a deeper response. This natural healing response is an essential element of successful self-treatment.

This section introduces you to do-in, the ancient Chinese method of self-massage. This is an excellent treatment for general well-being and relaxation. Using this massage on a daily basis can keep you energized and in good health.

Swedish or classic massage is the most widely recognized form of massage therapy available today and the most popular. Its origins are generally attributed to Dr Per Henrik Ling (17761839), a fencer who developed a rheumatic condition in his shoulder and cured himself with a combination of exercise and massage. He then promoted his system of cure, which became known as the Swedish Movement Treatment.

Lings system was unique in that it combined some form of exercise with the massage of a specific area. Clearly, Ling contributed to popularizing massage as a form of therapy. However, the basic Swedish massage strokes that are taught and used today were created by a Dutch practitioner named Johan Georg Mezger (18381909). He adopted the French names to label the basic strokes under which he systematized his specific type of therapy, which later became known as Swedish or classic massage.

Swedish massage forms the basis of just about all other Western-style massage. Having some familiarity with Swedish strokes is essential in practising effective self-massage.

Swedish massage relies on several primary strokes, which are used in variation. Each type of stroke is thought to have a specific therapeutic effect. These include the relaxation of muscles and localized areas of knottiness, increasing blood and lymphatic circulation, the relief of pain and helping the body to recover from muscle strain. The strokes are generally directed towards the heart, as this assists circulation and helps process the toxins that are released from muscles during massage. However, for self-massage this is not always practical for example, in the , you will be stroking away from the heart. Swedish self-massage is contraindicated in cases of skin infection, wounds, incisions, bruises and inflammation.