What if I told you there was a
scientifically proven treatment that can help ease joint and back pain,
improve posture, alleviate stress and anxiety, improve your skin and
reduce bloating, and even strengthen your relationship – and that it
costs next to nothing?
Would you be surprised to learn that this treatment is massage?
Far
from being a pampering treat, decades of medical research has shown
that massage has a raft of benefits, from easing pain, improving
circulation and preventing injury to improving mood and general
wellbeing.
And the best part, as I’ll show you in
this step-by-step guide, is that you can get that feelgood factor in the
comfort of your own home. Learn a few simple techniques with a partner
and start taking it in turns to give and receive mood-boosting,
stress-busting, health-promoting massages.
There’s
no need to spend a fortune on fancy equipment. Just follow this
beginner’s guide, adapted from my book The Illustrated Book Of Massage
And Aromatherapy, written with the help of world-renowned experts in all
forms of the therapy. Over the following pages, I’ll give you all the
practical advice and inspiration you need to get going.
You’ll
also find tips from Dr Mark Moss, of Northumbria University, who has
been researching the benefits of massage by teaching simple techniques
to couples.
He says: ‘Not only did we
find improvements in their energy, positivity of mood and mental
clarity, together with a decline in stress and irritability, but it
didn’t matter whether you were giving or receiving the massage, the
benefits were the same.’ This, he adds, is the crucial difference
between enjoying a massage at home with a loved one, and a massage given
at a spa to a fee-paying customer.
He
explains: ‘The person giving the treatment experiences a boost to their
own self-esteem because, by learning and applying massage skills, they
are providing happiness and good sensations to this person that they
love. They feel better in themselves, and closer to their partner.’
So get ready to learn the basics and make massage, with all of its benefits, a regular part of your life.
GETTING STARTED
This guide is broken down into easy-to-follow sections, each detailing
the basic strokes you’ll need and techniques for head and neck, back,
foot and leg massages. There’s also a simple routine you can perform on
yourself if you can’t sleep.
Hundreds more strokes, styles, methods and
routines are given in my book, which Mail on Sunday readers can order
at a special price this week.
Getting
started is easy. Spend a little time familiarising yourself with some of
the strokes, then decide on the best room in your house for the
massage. It should ideally be warm, inviting and quiet. The right music
can help to create a calming atmosphere – the Pure Massage Playlist on
Spotify (spotify.com) is a great place to look.
Here are a few more basics:
- If you’re giving the massage, wear loose, comfortable clothing.
- For a head massage, you’ll need a chair, preferably without arms, for the person being treated to sit in.
- If
you’re giving a body massage, a firm mattress is usually most suitable
for the person to lie on. It’s best if your subject is undressed. Use
clean towels to cover them. As well as protecting your partner’s
modesty, they prevent loss of body heat once oil has been applied. Move
the towels as necessary while applying strokes, leaving uncovered only
the area that you are working on.
- If your partner is lying face-down, a pillow under the front of the chest may be needed to support the shoulders.
- For
a foot treatment, the person you’re massaging will need a comfortable
armchair with their legs supported on a small table or stool. The floor
can be hard on your knees, so have some cushions to hand.
- Where possible, use soft lighting. A couple of lamps should give enough light, or you could try a few flickering candles.
Once
the room is ready, prepare yourself. Wash your hands and check nails
are well trimmed. Relax and warm your hands so they’re supple and soft.
And then, begin.
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