Automassage anglais, Illustré_janv07

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© Laforest & Parisien, 2007 January 18th, 2007 1

Relaxation by self massage

A. MASSAGE THE FACE AND NECK

A. MASSAGE THE FACE AND NECK

General advice

• Choose a moment during the day when you are feeling good.

• In a quiet room, sit down in a comfortable chair.

• Bring the necessary material (tennis ball).

• Wash your hands before starting.

• Concentrate on the area to be massaged.

• Do 3 to 5 repetitions of each exercise.

2. Move up the forehead - Mold your hands to the shape of

your forehead.- Massage your forehead, one

hand following the other, bymoving from the tip of your noseto your hairline.

- Close your eyes to betterappreciate this movement.

1. Smooth the forehead- Place your hands on your face with

your fingers on your forehead and theheels of your hands on your chin.

Hold this position for a moment andthen slowly pull your hands to the edgeof your face.

- Visualize your hands as magnets thatdraw out all the tension from your face.




3. Massage your head- Pressing firmly, move your

fingertips in a circular motionstarting on the top of your

head and moving toward theback.

- Then repeat this step withyour hands slightly furtherapart.

4. Pinch the eyebrows

- Pinch around your eyebrows fromthe centre of your forehead toyour temples with your thumb andindex finger.

- Close your eyes to appreciate thesensation.

5. Pat your neck- With the back of your

hand gently pat underthe chin.

- Alternate hands.

6. Press the temples- With your fingertips, rub gently in

circular motions on your templeswithout moving the skin too much.

- You can strengthen the muscle ofyour jaw by clenching your teethslightly while pressing the temples.




B. MASSAGE THE SHOULDERS AND ARMS

C. MASSAGE THE BACK

2. Knead the arms

- Knead the muscles from the top ofthe shoulder blade with your fingersand palm.

- Move downward along the arm whilekneading the muscles.

- Continue to move down your armuntil your hand.

- Place a ball between your backand the back of a chair just besideyour spinal column.

- Then without pressing too much,roll the ball.

- Repeat this step by placing the ballon the other side of your spine.

1. Rub the shoulders

- Massage the top of yourshoulder by pressing itbetween the fingers and palmof the hand.

- Focus on the area closest tothe neck and then continuedownward toward the arm.




D. MASSAGE THE LEGS AND FEET

Exercises inspired from:- Maxwell-Hudson, C. (1999). Massages. Une méthode pratique et complète .

Paris : Solar, 144 pages.- Les clefs du toucher. L’automassage du dos, du visage et de la tête.

Site visité le 23/11/06.[www.lesclefsdutoucher.com]

Acknowledgement- Thanks to Caroline Fortier, student, master in kinesiology, Université de Montréal,

for her collaboration in developing this worksheet.

Illustrations

- Pierre Dagesse

1. Roll the ball on your thighs- Roll a ball on each of your

thighs with the palm of yourhand.

- Use circular motions and applypressure.

- Keep your leg relaxed.

2. Roll the ball underyour feet

- Use an empty bottle or aball. Roll the ball with yourfoot while moving yourankle its full range.

- Then press the ball underyour foot.

Automassage anglais, Illustré_janv07

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