A Practical Guide to Self-Massage: Over 50 Simple Exercises and Relaxation Techniques to Improve Your Health and Well-Being PDF
Preview A Practical Guide to Self-Massage: Over 50 Simple Exercises and Relaxation Techniques to Improve Your Health and Well-Being
A Practical Guide tc Over 50 Simple Exercises and Relaxation Techniques to Improve Your Health and Well-Being A Practical Guide tc Self-Massaye Ahhh...! The euphoric effect of a wonderful, relaxing massage. With the current surge in awareness about massage therapy, this centuries-old healing technique has now entered into mainstream medical practices as a complementary therapy that can be practiced at home or at work, alone or with a partner. As you learn more and more about the benefits of self-massage, you will find that you don’t necessarily need an expensive coach or costly oils to get relief from minor aches and pains and improve your quality of life. All the help you need is in your hands. In this comprehensive guide, Mary Atkinson, a leading practitioner of reflexology and massage therapy, outlines a complete program of simple, natural, and effective exercises and techniques designed to relieve stress and eveiyday health problems, from eyestrain to insomnia to cold hands and aching back. With step-by-step sequences, illustrated with clear color photographs and reinforced by technique checklists and helpful tips, the emphasis throughout is on simplicity and the benefits of being in charge of your own on-the-spot relief. Starting with a basic techniques section, you are taught to massage confidently and safely. Following an introduction to the benefits of self-massage, 10 specific techniques are explained. First you learn to master the key healing strokes—from soothing feathering to tapping—that invigorate the body and stimulate the circulation. Then there are easy-to-learn massages to practice over your clothing while you are traveling or at work, plus longer massage sequences to use at home. As you master these techniques, you will gain an intuitive understanding of what feels right for you. The final section offers in-depth daily and weekly programs to maintain and improve your health. From boosting your circulation and relaxing your face and scalp to soothing your feet and relieving back pain and tension, these programs will help increase your energy, improve your sleep, strengthen your musHes, (contini ck flap] Digitized by the Internet Archive in 2018 with funding from Kahle/Austin Foundation https://archive.0rg/details/practicalguidetoOOOOatki A Practical Guide to Self-Massaae A Practical Guide to Over 50 Simple Exercises and Relaxation Techniques to Improve Your Health and Well-Being IVIARY ATKIINSOIN The Reader's Digest Association, Inc. Pleasantville, New York/Montreal/London/Hong Kong ♦ To my father, Reg Peplow ♦ 615.822 A READER’S DIGEST BOOK At56p This edition published by The Reader’s Digest Association by arrangement with Cico Books Copyright ® 2005 Cico Books All rights reserved. Dnauthorized reproduction, in any manner, is prohibited. Reader’s Digest is a registered trademark of The Reader’s Digest Association, Inc. EOR CICO BOOKS Project Editor: Richard Emerson Designer: David Eordham Photographer: Geoff Dann EOR READER’S DIGEST LI.S. Project Editor: Barbara Booth Canadian Project Editor: Pamela Johnson Editorial Consultant: Ruth Oppenheimer, PT Project Designer: George McKeon Executive Editor, Trade Publishing: Dolores York Vice President ft Publisher, Trade Publishing: Harold Clarke Eibrary of Congress Cataloging-in-Publication Data Atkinson, Maiy, 1954- A practical guide to self-massage for health ft vitality / Maiy Atkinson, p. cm. Includes index. ISBN 0-7621-0571-2 1. Massage. 2. Self-care, Health. 1. Title: Self massage for health H vitality. 11. Title RA780.5.A85 2006 615.8’22-dc22 2005050198 Address any comments to: The Reader’s Digest Association, Inc. Adult Trade Publishing Reader’s Digest Road Pleasantville, NY 10570-7000 Note to Our Readers The information in this book should not be substituted for, or used to alter, medical therapy without your doctor’s advice. If you have a history of congestive heart failure, blood clots, cancer, lymphedema, or other specific health problems, consult your physician for guidance before doing any of the exercises in this book. Tor more Reader’s Digest products and information, visit our website: www.rd.com (in the United States) www.rd.ca (in Canada) www.readersdigest.com.au (in Australia) www.rdasia.com (in Asia) www.readersdigest.co.uk (in the UK) Printed in Singapore 1098765432 1 (hardcover) Contents 1 SELF-IVIASSAGE: THE BASICS AMD BEMEEITS.8 • Welcome to self-massage.10 • Masage—an ancient art.12 • Benefits of self-massage.14 • Self-massage for today’s stress.16 • How stress afects you.18 • Systems—blood circulation.20 • Systems—muscles and joints.22 • Systems—the lymphatics.24 2 GETTIMG PREPARED.26 • Safety first.28 • Self-massage made easier.30 • Oils for self-massage.32 • Pure essential oils. 34 • Aromatherapy for health.36 3 BASIC IVIASSAGE TECHMIQDES.38 • Holding . . . .40 • Feathering. . .41 • Stroking . . . .42 • Kneading . . .44 • Presures. . . .46 • Beating. . . . .48 • Rubing . . . .49 • Taping . . . .50 • Acupresure. .51 • Stretching. . .54 LEHIGH BRANCH 4 AT HOME . # # • • # # • Sore feet.58 • Coughs and colds.60 • Insomnia.64 • Weary legs.66 • Hangover.70 • Constipation.72 • Premenstrual syndrome.74 • Pregnancy.78 • Menopausal mood swings.82 • Pufy ankles.86 • Facial lines and wrinkles.88 • Tired face.90 5 ON THE MOVE.92 • Anxiety.94 • Sinus congestion.96 • Cold hands.100 • Indigestion.102 • Long-haul DVT (Deep Vein Thrombosis) .... 104 • Jet lag: daytime arival . ..106 Jet lag: nighttime arrival.108 • Shopping-bag strain.110 • Por posture ..114 • Cramps.T16
The list of books you might like
