Exotic Aromatherapy By 
Self-Massage
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Self-Massage
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| There's nothing as relaxing as getting away from the routine of your daily grind, so...
Enjoy taking the time to pamper yourself. You deserve it, and the aromatherapy self-massage is about promoting health. It just happens to be a great pleasure and it feels so good. Prepare our all natural Exotic Aromatherapy By JRL Massage Oil to use on your body. This massage oil is very effective after a shower or bath as the body's dead skin cells have been washed away and the body will be warm. Do the massage in a comfortable room where you will not be disturbed. Protect any bedclothes or furnishing material by sitting on a large towel----one you can wrap yourself into after you have finished the massage. Start by pouring a little massage oil into your hand and smooth it all over your chest, shoulders and arms. Shoulders The following massage movements will release the tension that gathers in the shoulder muscles, improve posture, and stimulate circulation in the neck and face. Trapezius Muscle (1) 1. Using your right hand, grasp your left shoulder muscle firmly, gathering as much flesh or muscle as you can between your palm and fingers, and slowly squeeze, then release, the muscle. 2. Slide your fingers from your neck outwards towards the shoulders, using small circular massage movements until you reach the top of the arm. Repeat this as often as you like. Deltoid Muscle (2) 1. Now keep the right hand in a relaxed position, and with the whole hand massage your shoulder in one large circular movement which should be in an outwards direction ---down over the back of the shoulder and up across the front. 2. Massaging with all your fingers , slide down the top and back of the shoulder, and repeat. 3. Using a soothing but firm movement, sweep down the whole arm, up around the shoulder, and up around the back of the neck. 4. Repeat the whole movement three times. 5. Now use the left hand and repeat all the movements on the right side. Arms Arm massage improves skin tone and texture and increases circulation. It can be done at any time to ease aches and pains. The arm massage is followed by the hand massage, in sequence. Start with one arm and continue on to the hand, then massage your other arm and hand in the same way. Triceps (3) and Biceps Muscles (4) 1. Rest your hand on your lap. Grip as much of your upper arm as you can and, using circular movements, massage your upper arm firmly. Much of this will entail lifting the muscles and flesh. 2. Now, using the whole palm and all the fingers, tap firmly but gently all over the upper arm. This increases circulation and helps gets rid of small bumps under the skin that can gather on the arm. Flexor/ Extensor Muscles (5) 1. Using the heel of you hand and fingers, and using small round movements, massage your forearm. 2. Massage around the elbow then slowly slide your hand down until you reach your other hand and repeat the tapping movements on the whole forearm area. 3. Continue on the hand massage. Hands The hand massage will keep your hands and fingers supple and improve skin tone. It is especially valuable for people who use their hands a lot, like keyboard operators and musicians --and helps keep complaints such as rheumatism at bay --although everyone can benefit. Do the movements as many times you wish. 1. With your hand still resting on you lap, turn the palm upward, supporting that hand with the fingers and palm of the massaging hand. Massage the palm of the hand with the thumb. 2. Holding each finger in turn between your forefinger and thumb, massage each finger with gentle rolling movements, as if rolling a marble between your thumb and forefinger. Pay particular attention to the joints. Always starting at the tips, massage up the finger exerting pressure to upper and lower surfaces; then massage up the finger concentrating on the sides, between the fingers. 3. Keep your hand relaxed and resting on your knee but turn it over and massage each knuckle separately. 4. Lay the palm of your hand down on your thigh and with your thumb gently glide up between the tendons of each finger, on the back of the hand. 5. Using the palm and fingers, smooth over the hand and up the whole arm using a sweeping massage movement. 6. Now massage your other arm and hand using the same sequence. Chest and Breasts By using Exotic Aromatherapy By JRL Massage Oil on the chest, you can help release tension in the muscles of the neck and shoulders, lift the breast, and keep the skin toned. Pectoralis Major (6) 1. Place your right hand at the center of the upper chest and slide it firmly outward toward your left shoulder, under the collarbone. Repeat the movement but this time do it directly underneath the previous one, closer to the armpit. Gradually move down the upper chest an inch at a time until you reach the top of the breast. 2. Repeat on the other side using the other hand. 3. Only use very gentle circular movements to massage the breast, working around the outside of the breast themselves. Massage both breast at the same time, using one hand for each breast. Slide your hand down the side of the breast cupping and lifting gently, then slide your hand up the sternum. Turn the elbows out at this point and continue the movement across the top of the breast. Repeat. Abdomen Abdominal massage can be carried out while sitting, standing, or lying down. These movements will help increase circulation and improve the tone and texture of the skin. It also helps the movement of the intestines. This massage can be carried out separately if needed, for example, if you have abdominal bloating cramps, constipation, or other abdominal discomforts. Obliquus Externus (7) and Rectus Abdominis (8) 1. Using one hand in a clockwise movement, sweep around the whole abdomen with a smooth but firm movement. 2. Continue this clockwise circular movement around the umbilicus (the navel), this time using both hands, one following the other in the direction of intestinal flow. 3. Again using two hands, one following the other in the clockwise direction, take hold of the flesh and roll it between your thumbs and fingers. Cover the whole abdomen always moving in the same direction. Hips and Back Sacroiliac Bone and Latissimus Dorsi Muscle (9) 1. Place both hands on your hips, at the back, and slowly smooth over your hip bones with a firm, smooth movement. 2. Place both hands on your hips with your thumbs at the back and facing each other on either side of the vertebrae. Use small circular massage movements, using only your thumb, and work around the hip and the bone at the lower back. You can work quite deeply into the fleshy areas. This is a wonderful movement if you have lower back pain. Repeat as often as you like. Latissimus Dorsi Muscle 1. Place both hands on your hip at the back, in the same way as before with the thumbs facing each other at either side of the vertebrae. Using the same circular thumb movements work up the back as far as you can go. Repeat this movement as many times as you like, finishing the sequence with your hands on your hips. 2. Place both hands on your hips behind your back, with your fingers facing each other, and your thumbs resting on your hipbone at the side. Make the same circular massage movements--but this time using the fingers and palm of the hand, massage up either side of the vertebrae, moving up as far as you can. Each time you do this movement you'll find you are able to travel just that little bit higher up the large Latissimus muscles on either side of the vertebrae. 3. When you find that you can't travel up the back any farther, start moving down the back muscle again but make sure the pressure is applied on the upward sweep of the circle. 4. Turning your hands, make a large, smooth, sweeping movement over the hips. Buttocks These movements increase circulation, remove toxins, ease tension out and improve skin tone. They are very useful for those who have to sit at work for long periods of time. Gluteus Maximus (10) 1. Using both hands, make a large sweeping movement over the whole of each buttock going towards the sides of the body, not the center. 2. With the fingertips and thumb, use small circular massage movements, gradually making the movements smaller, and quicker, and slightly deeper into the muscle each time. 3. Knead the flesh and muscles of the buttocks using one hand on each buttock as if kneading dough, taking the flesh between fingers and thumb. 4. Finish this section of the massage with large sweeping movements over the whole buttock and hip area. Legs A leg massage will increase circulation, improve muscle tone, and gradually ease out any aches and any pains. These movements are very helpful if you have over exercised muscles. To begin, smooth some massage oil all over the leg, from top to bottom, using both hands. Biceps Femoris (11) and Semi-tendinosus (12) 1. Start with the portion of the leg above the knee. Work upwards from the knee massaging the side and back of your leg. Use firm, kneading movements, taking the flesh and muscle between your fingers and thumbs. Gather the flesh as best you can, and knead it, while moving slowly upward toward the buttocks using one hand after the other. Rectus Femoris (13) 1. Do the same movement, now on the top of the thigh starting at the knee. Sartorius 1. Do the same movement on the inside of the thigh starting at the knee. Gastrocnemius (15) 1. Rest your ankle on your knee and repeat the same kneading massage movements on the calf muscles traveling upwards to the back of the knee. 2. Repeat each complete leg sequence at least three times. 3. Continue to foot massage of same leg. Feet The following movement ease the aches out of the feet, increase circulation, and generally tone up the whole body. 1. With the foot resting on your thigh, hold the foot with the same --left or right--hand, resting the fingers of your other hand over the top of the foot. Use the thumb of that hand to make small circular movements traveling all over the top of the foot. Use the thumb of that hand to make small circular movements traveling all over the instep and sole of your foot, paying particular attention to the area around the fleshy part of the instep. 2. To massage the toes, use the same movements as you did on the fingers--small round movements, holding the toe between the thumb and fingers, massaging with a movement rather like rolling a marble between thumb and fingers. Do this on each toe, traveling up the toe, spending time on the joints if you wish. 3. Now sweep up the whole leg with both hands using a long smooth firm massage movement. 4. Repeat the complete leg and foot massage other side.
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