|
| HOME |
| . |
| Self Massage |
| 7-Minute Stretch |
| Massage For Women |
| Breast Self-Massage |
Breast Massage Routine
|
7
MINUTE STRETCH (if you can't be bothered with self massage call now your private massage therapist on 07957 47 36 17 Start
with a 7-minute stretch. This
routine will cover EVERY part of the body! 1)
Begin
with three deep cleansing breaths.
Feet are shoulder width 2)
Shake
hands and fingers vigorously for 30 seconds. 3)
Clasp
hands, invert to palms out, arms extended forwards and push. 4)
Clasp
hands, invert with arms straight up over head and stretch. 5)
Side stretch. Curve left arm
over head towards right and stretch. 6)
Side
stretch. Curve right
arm over head towards left and stretch. 7)
Point
left elbow straight ahead, shoulder level.
Grasp upper arm 8)
Point
right elbow forwards, grasp arm with left hand.
Turn head to 9)
Shoulder
stretch. Rotate
shoulders in circle forwards. Ten
times. 10)
Shoulder
stretch. Rotate
shoulders in circle backwards.
Tem times. 11)
Hips.
Swing hips in a circle to left.
Ten times. Bend
knees 12)
Hips.
Swing hips in a circle to right.
Ten times. 13)
Pelvic thrust. Move hips
forward and back. Ten
times. 14)
Knees.
Place feet 6'' apart, hands on knees.
Rotate knees in a 15)
Knees.
Rotate knees in a circle to right.
Ten times. 16)
Head
and neck rolls. Move
head in a circle, forward and to left ten Take
three deep, slow, breaths. A
good plan is to take 3 deep breaths 17)
Head and neck rolls. Move
head in a circle, forward and to right 18)
Head roll. Bob head up
and down ten times. 19)
Head roll. Swing head
all the way to the left, then to the right Find
a space on a wall that you can lean on with both hands, arms 20)
Achilles tendon stretch. Back
up until heels off ground. Lower 21)
Back leg muscles. In
above position, go up on toes, and then touch 22)
Quadriceps pull. Lean
on wall. With left hand
catch right leg 23)
Now find your "point of balance" by putting one finger on
wall. 24)
Quadriceps. Left hand
on wall. Hold right leg
with right hand 25)
Quadriceps pull, kicking up left leg, catching with right-hand. 26)
Find balance with one finger, change hands.
Pull left leg upwards 27)
As your body gets used to this routing you can increase (gradually) 28)
Final. Upper torso
workout. Bend elbows,
make fist, thrust arms Do
first thing in the morning, this gets you ready to go! . Remember prevention is better than cure. Once you show signs of improvement we will continue to work with you to keep harmony and balance already achieved. A regular treatment, depending on your timetable, will stop future stress accumulating. We encourage you to have regular treatments to prevent illness and maintain a state of well being email info@massagelondon.info
|