Читать книгу Self Massage: The complete 15-minute-a-day massage programme - Jacqueline Young - Страница 8

No special preparation is necessary for self-massage, but it helps if you take a few deep breaths and have a good stretch before starting. Many of the movements can be performed whenever you have a few spare minutes. For example: sitting in a chair at home, at a desk in the office, while waiting for a bus, standing in a queue or when in bed. However, if you are at home and want to do the complete self-massage and give yourself a real treat, then the following will help you get the best out of the massage:

 Allow enough free time to complete your massage. You will need a minimum of 15 minutes to work through the whole body, but can make the massage last longer if you wish.

 Choose a comfortable place. Either indoors or outside, with comfortable light, temperature and ventilation, and away from loud noise or strong smells if possible.

 Wear comfortable, loose clothing. If you wish to change, then a loose tracksuit is ideal. If not, simply loosen any tight clothing and remove shoes, belts, watches and jewellery.

 Find a comfortable surface. Either on a carpet or mat, in a chair or on grass – whatever suits you.

 Remember to breathe freely and deeply throughout the self-massage, synchronizing the movements with the breath if you can.

 Adopt a comfortable position for each movement. You should always be comfortable and relaxed without any pain or strain.

 Avoid interruptions. Do the self-massage at a time when you won’t be interrupted and can give yourself your whole attention and loving care.

It is also advisable:

 to allow an hour after meals before starting.

 to avoid practising when either very tired or very hungry. Take a rest or have a snack first.

 not to smoke or drink coffee, tea or alcohol directly before practice.

All the above will help you to establish a healthy and enjoyable routine and to maximize the benefits of the self-massage.