Olga (18 page)

Reflexology On The Hand

Self-reflexology massage on the right
hand

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Begin by manipulating your right fingers somewhat with your left hand

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On the palm of the right hand, just under the base of the forefinger reflex point, apply fine deep pressure of approximately 10 to 15 lbs. of force with your left thumb moving slowly and pulsating firmly down to the wrist and count from 1 to 10

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Feel the pressure

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Then reverse the direction and continue upwards, pulsating along the same path from your wrist to your forefinger and count from 1 to 10

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Note: On the count of 5 your left thumb should be only halfway along your palm

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Place your thumb just under the middle finger reflex point and proceed slowly toward the wrist to the count of 10 and back along the same pathway; count to 10

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Proceed in the same manner under the ring finger and then the baby finger and lastly the thumb; don’t forget the thumb; count to 10 in each direction

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While your thumb is pulsating the reflex points on your palm, your left fingers are moving in the same direction stimulating blood circulation on the top of your right hand

This self-reflexology method might seem overwhelming and challenging at first, but you will become more at ease and reap the rewards. Check the hand reflexology chart often. Now follow the same procedure and work across the palm of the right
hand.

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Next, make a tight fist with your left hand. Run your knuckles firmly, with determination, up and down your whole right palm. Count 1. Repeat this action 10 times

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Next, run your knuckles across your whole right palm. Count 1. Repeat this action 10 times

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With left finger tips firmly rotate and massage the right hand palm; count to 10

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With a blunt object, massage the entire palm to the count of 10 (I find a wooden darning tool works well.)

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Press and rub both palms together in one direction and then in the other direction to the count of 10 each way

Hallelujah! Self-massaging the reflexology pressure points in your right hand is now complete. Note: To do reflexology on the palm of the left hand, follow the same procedure as on the right
hand.

MASSAGE THE MUSCLES OF YOUR BODY

While doing body massage you become more aware of your own body. Regular body massage increases circulation, and deep massage is one of the most effective non-pharmaceutical treatments for inflammation. Massage can also increase the elasticity of ligaments and muscles, and it has a general relaxing effect on the body. We will start with the forearm, upper arm then move to the torso, finishing with the upper leg and lower
leg.

There are three steps to massaging muscles and energizing the rest of your
body:

1 -
Knead (crush, pinch), with
fingers

2 -
Twist (clockwise and counter clockwise) with the whole
hand

3 -
Massage with the whole
hand

Note: On the count of 5 you should be halfway on the
limb.

Massaging The Arms
Right Forearm Lower Muscles

•
With the left hand, knead the right lower forearm from wrist to elbow and back to wrist to the count of 10 in each direction; after you finish the lower forearm, repeat this massage on the same right upper forearm; count to 10

•
Twist clockwise and counter clockwise starting at the wrist and moving to the elbow to the count of 10 and then back to the wrist to the count of 10

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Massage (rub) from wrist to elbow and back to wrist to the count of 10

Massaging The Arms
Upper Right Arm Muscles

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Massage the muscle of your upper arm in the same three steps as the lower forearm: Knead, twist and massage

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Start at your elbow and work upward to the shoulder

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Knead for 10 seconds upward and back for 10 seconds each on the inner and outer muscles

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Twist for 10 seconds upward and back for 10 seconds each way

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Massage (rub) the whole upper arm for 10 seconds

Massaging your muscles well will help keep them energized. Regular massage can have the effect of reducing painful spasms and areas of muscular tightness. It can strengthen and tone the entire body. As well, it can help to prevent strains and injuries that might otherwise occur, especially when there is already structural damage or weakness. And one of the nicest benefits of massage is the feeling of deep calm. It is thought to be caused by the release of endorphins, which are natural pain
killers.

Remember the three parts of massaging muscles and energizing each part of the
body:

1 -
Knead (crush,
pinch)

2 -
Twist (clockwise and counter
clockwise)

3 -
Massage
(rub)

Massaging The Torso

The right side-front and
back

Your front and back torso muscles are energized by your
fingers.

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Use both hands

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Start at the shoulders with your right hand , reach the right side of the back as best as you can from the shoulders down to the buttocks to the count of 30

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Massage and knead as hard as is comfortable all the way to the groin to the count of 30

These right side torso muscles will thank you as they become energized. The feeling is great! Develop body awareness as you massage various parts of your body. Focus on them and get in touch with them. You will get to know your body, and it is
therapeutic.

Massaging The Upper Right Leg

Here is an excellent way to strengthen and energize the thigh muscles in your right leg—the front quadriceps, inside muscle and
hamstring.

•
With both hands knead the quadriceps from hip to knee to the count of 10 and then knee to hip to the count of 10

•
Knead the inside muscle in the same order

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Knead the hamstring in the same order

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With both hands twist each type of muscle in the same order

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Lastly, massage the whole leg to the count of 10

As we age these muscles atrophy, become shorter and weaker. Massaging relaxes and energizes the
muscles.

Massaging The Right Lower Leg

The lower muscles of the right leg also need to be kept
strong.

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Knead the front of the right leg and the back of the leg to the count of 10 each way

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Twist the lower leg from knee to ankle and from ankle to knee to the count of 10 each way

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From the knee to the ankle and from the ankle to the knee, massage to the count of 10 each way

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To complete the massage of the right lower leg, return the energy to the solar plexus.

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With both hands together follow the path along the leg and return the energy flowing from your toes to the solar plexus

Congratulations! At this point, you have massaged the entire right side of your body. The left side of your body will now be massaged using the same directions as I have explained for the right
side.

Just to remind you, here is the sequence of
exercises:

•
reflexology on left hand

•
massage of left lower arm muscles

•
massage left upper arm muscles

•
massage torso on left side

•
massage left leg from hip to knee

•
massage left leg from knee to heel

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complete the massage of the left side of your body by returning the energy to the solar plexus, using both hands following the pathways from your toes, along your leg, torso to solar plexus

When I do my exercise program in the middle of the night, I keep my arms and legs up in the air, working against gravity. The muscles are therefore relaxed. It is a great way to keep arms and legs light with plenty of consistent energy to help the entire body feel well. During a competition in track and field, I experienced running a 200 m sprint that was much easier on my body, and I achieved a much better result—56.46 seconds—because I had elevated my legs for 40 minutes against a wall prior to the race. Try this method and see if it works for you. After a shopping spree or any time your body is fatigued put your feet up at a 45 degree angle. Have a nap. Rejuvenate your wonderful body. I put my feet up when I watch my favorite TV programs,
Wheel of Fortune
and
Jeopardy
. I doze off and miss out on the game show winners. No worries. The winner is my body, mind, and
spirit.