For information on the benefits of massage visit: http://www.achievinglife.com/Massage/

Massage
"The manipulation of the superficial tissues of the human body with the hand, foot, arm, or elbow, whether or not such manipulation is aided by hydrotherapy, including colonic irrigation, or thermal therapy; any electrical or mechanical device; or the application to the human body of a chemical or herbal preparation."
-Florida Department of Health, Division of Medical Quality Assurance: Chapter 480

Charts

1. Reflexology for Hands

2. Reflexology for Feet

3. Chakra Chart

4. Color Chart

Tools

Your hands, lotion/cream/oil that may or may not be scented, tennis ball, golf ball as you increase knowledge of sensitivity and to work areas along occipital ridge, and warm towels to improve circulation or cold packs to decrease swelling.

Warnings and Precautions

While you are the one performing the massage you still must be careful to not exert too much pressure. It is always best to start with a lighter pressure and to remember each inch of the body may have a different sensitivity then the next and that the amount of sensitivity can change daily.
Do NOT massage the spine and be very gentle when running over areas where you can feel the bones underneath the skin easily.
If using essential oils, lotions, and/or similar creams and mixtures test for skin sensitivity and allergic reactions.
If you are pregnant, diabetic, have high blood pressure, low blood platelets, broken bones, swelling, or are unsure of a condition it is always best to check with a health care practitioner (ideally both a medical doctor and a massage therapist) to make sure you are doing proper movements and that they are safe for the condition.
Keeping a log of areas of pain, tenderness, and relief will help you learn to know your body better and communicate with health care providers. Learning basic anatomy will further this ability.
If any movements or areas continue to cause pain, be very tender, have an increase of swelling, or remain reddened for extended time do research but also remember to get in touch with a health care provider to further investigate the situation.

Basic Self-Massage Techniques

Eye, Forehead, and Relief from stressed eyes.

Closing your eyels place thumbs first over and then under the eyebrows. Starting inside the corner of the eye (closest to the nose) gently move thumbs in tiny circles working slowly towards the end of the eyebrows and then back again. Follow this by placing fingers at eyebrow level from insider corner of eye out to the end of the eyebrow and very gently tap 5-10 times. Repeat process then spend a few additional moments at the bridge of the nose where the inner eyebrows end first tapping with just the pointer fingers softly then rubbing up and down along the bridge of nose from eyebrow down to level of the bottom corner of eye.

Additional ease of headaches, tension of forehead, and relaxation of face.

Start with your pointer fingers nearly touching at center of forehead, work with small circular motion slow along the hairline to level of top of ear. Then slowly place each finger from pointer to small finger along the cheekbone giving a small circular motion, lifting fingers and moving slowly to bridge of nose then back out to level of top of ear along cheekbone. Using thumb or multiple fingers lightly apply pressure and rub temples then using circular massage work back to center of forehead. Repeat and then using pointer fingers placed at hairline at top of forehead and other fingers downward till small finger is at eyebrow level gently pull with light pressure hands out to sides of head and then back massaging your entire forehead.

Ears. Chart coming soon with specific points.

After massaging the temples work around the top of the ear than down the back of it with small circular motions. Taking and holding the ear so that your thumb is on the back and pointer finger is bent in the front making a "money holding" position very gently pull the ear out/away from the body starting at the top and moving towards the bottom lobe.

Scalp and Head Massage. Chart with areas coming soon.

Placing fingers along centerline of head and starting just above the forehead work with a small circular motion from front to back and then from center to sides of the head. Revitalize the nerves in the head by repeating using a very gentle pressure of nails. For women and men with short to longer hair grab clumps of hair and pull into a fist so that there is a very gentle tug to the hair

Neck Massage Techniques.

From a sitting position place your hands over your shoulders so that they make a mold/half moon shape where your hands are at the base of the neck then slowly work up the neck. Letting your head drop back gently squeeze fingers towards palms in a grabbing motion that glides from back to front. Repeat this from base of neck at shoulders up the sides of the neck.
Next repeat except dropping your head forward and reversing the grab so that the focus is on bringing your palms toward your fingers. Again start at base of neck and move up to sides of neck.
Using your fingers place pressure at the bottom and just under the occipital ridge (the bone ridge going from ear to back of head to ear). Slowly let your head relax and slightly tilt in direction of pressure. Repeat with other hand on other side of head.
Image details for SCM massage coming soon.

Shoulder Massage

Stroke your right shoulder with your left hand and vice versa. Start at the base of the neck with a grabbing motion between fingers and palms and work towards shoulder and top of arm. Repeat then using fingers do a deeper circular motion that moves further back and down the back side of the shoulder and upper back as far as you can reach. You can also take and lifting the shoulder up a bit be able to grab between the thumb and first finger (money grab) the trap muscle to provide a slight and gentle pinch. Repeat a few times and then do opposite side.
Using a tennis ball or other massage ball or similar item find a wall. Stand about a foot and a half from the wall keeping your feet hip distance apart. Doing a partial squat movment keeping your butt against the wall place the ball behind your back at the top of the shoulder (not over the bone). Very slowly stand up and move very slightly left/right pressing against the wall so that the ball slowly rolls down the muscles along the sides of your spine. At tender spots press a little less but stay in the spot for a few moments till pain eases. Reverse process so that you slowly are moving down into the squat and the ball rolls back to top of back. Repeat and then do on opposite side of back.

Hands

Begin with stroking and using a soft circular motion along the furrow of the wrists with specific attention to outside (little finger) of wrist area.
Next start by stroking the back of your hand from the area between the finger up towards the wrist. Then squeezing the hand and pressing between palm and fingers turn over so that it is palm up.
Start with one finger and make circular movements along inside/outside and top/bottom of finger, end with a gentle pull. Repeat with each finger and the thumb.
Starting at base of hand (small finger at wrist) use a deep pressure from your thumb and move along outside of hand towards small finger. Repeat with lighter pressure from base towards center of palm and again towards base of thumb.
Also using the reflexology chart apply light and specific pressure that involves slight circular motion to areas that need work.

Forearms

Using a grabbing motion between fingers and palm first push then pull from one side of foremarm to the other (inner/outer) working from wrist area up towards elbow. Then with hand in a "thumbs up" position use your thumb and pointer finger (money grab) to do a slight grab with soft pull of top of muscle from mid-forearm up to bend of arm.

Abdomen

This technique is especially useful for pms related pain, bloating, and after doing abdominal workouts. Using a clockwise large motion work your hands around the abdomen one hand following the other and using the whole surface of the hands. Then gently knead around your abdomen (especially lower) with your thumbs and all fingers.

Low Back and Buttox

Standing up place your hands on your waist so that your thumbs are behind you and fingers facing forward. Press your thumbs into the muscles at either side of the spine (not on the bone) and gently above the pelvic bones. Keeping thumbs pressed in lightly do tiny circular motions. Repeat moving thumbs up and down along lower back.
Next move below the top of the pelvice bone into the glutes repeating the same circular motion moving from back to sides. Find the circular bones of him and using thumbs do a light circular massage along/around edge of bone.
Placing your pointer finger at the top of the hip bone wrap hands back so that thumb is roughly at the midway point between top/bottom back/side of glutes this is roughly where the sciatic points are. Do circular motions in this area.
Using a tennis ball (or as you can handle other massage balls or even a golf ball)sit or lay on the floor so that you can roll your lower back and buttocks over the ball. Use your body weight to press into the ball applying a comfortable pressure. Do not place a golf ball or a max amount of pressure over sciatica - only use fingers/thumb initially for pressure on sciatica till you find your comfort and sensitivity levels.

Legs - Coming soon

Feet

Placing one hand on top of the foot and the under underneath start with smooth strokes from toes to ankle along the top of the foot. Do this first with whole hand then using thumb to start between toes and trace up to ankle.
Next supporting your foot with one hand to work the foot with the other use your thumb and finger in the "money grab" motion to work each toe applying a circular and slight pull to each toe.
Using Reflexology for Feet chart you can work specific areas applying a direct but soft pressure and slight circular motion.
With one thumb on top of the other do lines of firm pressure along sides of foot from heel to small toe. Repeat with softer lines at center of foot and towards other side of heel to big toe. Repeat with soft circular pressures from heel to toes and back.
From a sitting position (standing for more sensitive feet) place a tennis ball under your foot and roll your foot forward/backward and side to side on the tennis ball.

By December 2010 this page will have links, book suggestions, information on healing, and other aspects of Self-Healing and Massage techniques will be posted.

Supporters and members who would like to have their own or anothers specific site or healing information mentioned (the person/business will be referenced) send an e-mail to achievinglife@gmail.com.

Disclaimer: I have been a licensed massage therapist for over ten years and studied various forms of healing from multiple forms of massage, energy work, herbs & essential oils, to areas of healing such as EFT, the Secret, Angel Work, and other spiritual traditions. An attempt is being made to provide cautions and suggestions within the health information that is provided along with links and information on other professionals with specific certifications and experience. However even with my own background and the resources linked to or provided, the information presented here should be researched on your own and your doctor and/or other professionals should be consulted.