Stretch the fingers by either interlocking them or holding your fingers as one unit and pull them downwards gently with the other hand.

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1 Although often thought of as a technique that requires two people, massage on yourself is also beneficial and can be done at any time during the day. In fact, whenever you rub a tense spot or ease a tight muscle on your forehead, you are giving yourself a mini-massage. Use the following techniques throughout the day, and you will feel less tired and tense at the end of it. Our hands are one of the most overworked parts of our bodies. You will benefit enormously from self-massage throughout the day Begin your hand massage by rubbing in oil to prepare the skin to avoid uncomfortable friction while massaging. The Jojoba or Massage oil are excellent to nourish and rehydrate your skin as you stimulate circulation and blood flow. If you have pain or swelling in your hands, apply Arnica ointment or Rheumalgia balm into your hands at least minutes before you begin your self-hand massage. Stretch the fingers by either interlocking them or holding your fingers as one unit and pull them downwards gently with the other hand. Take each finger with the opposite hand and squeeze and coin-rub the finger to increase. This technique is excellent to reduce swelling from overuse and repetitive use. The pressure you apply also eases the tension that accumulates after a day of actively using your hands, whether it is stitching, gardening, playing golf or tennis or any activity that required constant hand use. Take your thumb and index finger and squeeze the web part between thumb and index finger of opposite hand. This web area is called the hoku point and is an acupressure point for relieving pain in your hand, arm, shoulder and neck. Repeat this technique between each finger on one hand and then do the other hand. Re-apply jojoba or massage oil as needed to keep skin lubricated to ensure an easy and non-friction massage. This technique is particularly helpful to relieve tense fingers due to embroidery, crafts or any activity that involve a lot of small motor hand movement.

2 Squeeze the web between each finger. Continue until finished. As you complete this technique on both hands, you will begin to feel more relaxed. Remember to take deep breaths as you massage your hands. Breathing deeply helps to bring new air into your lungs and throughout your body as you exhale stale air. Deep inhalation and exhalation is essential for any massage to provide maximum benefits. Rest your hand on a firm yet cushioned table or bed. Take your fist and press it into the palm of your opposite hand. Apply firm pressure. This technique hits all of the reflexology points in your hand that promote relaxation and enhance circulation. Hold for a count of 10. Begin by resting your hand on a cushioned yet firm table or bed. Place your thumb into the palm of your opposite hand and starting from the base of your hand, draw a line towards each finger, one at a time, until the entire palm is covered. A lot of hand discomfort is caused by poor circulation and repetitive motions that leave the hands feeling stiff and sore. Apply Rheumalgia cream or Arnica ointment if you should have pain or suffer from stiff joints.

3 If your thumb is too weak to press firmly into your palm, use a pencil eraser to press on the same acupressure points mentioned above. You can safely press on the web between each finger and then press points on your palm. Hold each movement for approximately 5-7 seconds. You do not need to press too firmly do not hurt yourself. Turn your hand over and use the pencil eraser to firmly press on the area at the base of the palm. Hold for 10 seconds. Put pencil down and press your thumb into the pad at the base of the thumb on palm side. Hold for 10 seconds.and remember to breath deeply (smile). Press down firmly on palm side below the thumb. Hold for 10 seconds. Find the sore points on your palm and press firmly into them. Hold for 10 seconds. To relieve tension and stress in hands, extend the fingers with the opposite hand. Excellent to relieve stiffness and tiredness in hands. Reapply jojoba or massage oil to hand as needed for easy and smooth movements over hand.

4 Now flex your fingers forward using your other hand. As you can see, when you massage one hand, you have engaged the other hand, so really you are helping both hands at the same time. This and all of these movements will improve flexibility in the joints. Move each finger in the direction that your hands tell you. NEVER force your hands or fingers to move in the direction that causes pain. If you have pain in your hands, apply either the Arnica ointment or Rheumalgia balm at least minutes before you begin to massage your hands. If pain continues to persist consult with your health care practitioner. Measure three (3) fingers up from wrist crease. Place your thumb on the inner gate and middle finger on outer gate and press gently. This technique is very good for wrist pain and carpal tunnel. Hold for a few minutes or until pain decreases. Squeeze outer forearm and move downward, squeezing on different areas as you move your fingers. When you touch a tender area, decide if you want to use Arnica Ointment or Rheumalgia balm to relieve pain and/or swelling. The massage will increase circulation relax tendons and create a general sense of well-being.

5 If desired, use your fist with long smooth strokes on your inner and outer arm. Excellent to stimulate circulation, ease tension and relieve pain in the forearms. Press between the radius and the ulna the two bones of your forearm. For those who suffer from tennis elbow or use the computer mouse for long extended periods of time, simply press on the crooked pond point which is the outer end of the elbow crease. Press firmly as this can relieve tense muscles and soreness from overuse. For those who suffer from golfer s elbow, press firmly on the inner medial end of the elbow crease. This technique can relieve some of the pain and discomfort. Start gently and increase the pressure to suit your comfort level. As with tennis elbow, many people suffer from golfer s elbow. The primary difference between the two is the location of the pain and the activity that leads to injury. However, both conditions are caused by overuse of the muscles of the forearm leading to inflammation and pain around the elbow joint. While these massage techniques together with the natural remedies accelerate healing, you should contact your health care practitioner. Tennis elbow and golfer s elbow are forms of tendonitis. Tendons are the ends of muscles that attach to the bone. People with golfer s elbow have inflammation of the tendons near the elbow joint. A lot of tension can build up in the areas of the shoulders and neck. A regular self-massage is very helpful, not only giving physical benefits, but also breaking up the day and allowing your mind to rest. Squeeze and knead one shoulder firmly with the opposite hand, then change sides and repeat. As you begin to massage your shoulders, place the Shoulder Hug in the microwave to warm up. Apply either the Jojoba or Massage Oil directly on the skin to ensure smooth, frictionless movements.

6 Hold the back of the neck with one hand and squeeze firmly to ease muscle tension. Shrug your shoulders and bring them up close to your ears (not pictured), hold the position and count to 5 and release. Relax the shoulders down and feel the tension ebb away. Repeat this exercise two more times. Clasp your hands together and place on the back of your neck. Squeeze hands together and press. Great way to release tension and create a gently wake up feeling. Breathe deeply to enhance this wonderful stretch. Lift your chin slightly and place both hands on the back of your head on either side. Using your thumbs, firmly press either side of the base of the skull, supporting your head with your fingers. The pressure should be directed up toward the forehead. Using one hand, move your fingers in a circular motion on the neck on one side of the spine. Apply deep pressure if you hold tension in this area. Repeat on the other side using your other hand. Again, breathe deeply and slowly to maximize the benefits of your neck and shoulder massage. Actually, it is extremely beneficial to take moments out of your day each and every day to stop and breathe slowly and deeply. Most of us breathe shallow for most of the day. Bringing in new levels of oxygen helps to deflect fatigue and tense feelings.