(This self-massage mini routine is strictly for relaxation purposes. It is not to be used to treat health problems. Do not attempt it if you are pregnant or have any health conditions that might be affected by massage. Always consult a physician before beginning any new health or fitness routine.)

Self-Massage Mini-Routine

Irrigate your head
One of the biggest causes for all of your problems, whether you know it or not, is a non-irrigated head. Think about it. All day long you’re walking or standing or sitting, and your head is the highest point on your body. Your heart has to pump the blood against gravity to supply your brain, which can leave you feeling foggy-headed at times. Have you ever experienced that in the middle of a long day at work? Why not help your brain stay sharp by irrigating it with extra oxygen-rich blood?

A great way to start the self-massage routine is to simply lean forward in your chair, getting your head somewhere in the vicinity of your knees. Keep your feet flat on the ground and clasp your hands behind your back. If you feel limber enough, raise your hands up toward the ceiling for a nice stretch.

Stretch your arms and upper back
Sitting upright once again, continue your warm-up by reaching across your body with one arm and grasping it at the elbow with the opposite hand. Pull the elbow in against your chest, which should create a stretching sensation across your shoulder. If you don’t feel a stretching sensation, either you’re super-limber, or you’re not pulling on the elbow firmly enough.

Repeat with the other arm.

Reach around to the back of your neck this time, grasp your elbow once again and pull to the opposite side, which stretches your upper arm and further opens your shoulder joint. For an extra stretch, bend toward the side you’re pulling with at the same time.

Repeat with the other arm.

Massage your temples, face, and jaw
Time to start the actual massage moves. Reach up and apply circular rubbing to your temples. This move is a good way to combat tension headaches. Make your circles slow, deliberate, and firm, staying in contact with one area on the skin while you move over the bones below.

Sliding your fingers up on to your forehead, continue the circular rubbing until your fingers meet in the middle above the nose. Then push in with the fingertips and glide back toward the temples again, keeping firm pressure against the skin the whole time. Repeat two more times.

You may be surprised at how much tension gets lodged in your jaw muscles. Tension hides out there like an enemy soldier wearing camouflage gear, especially while you’re sitting at your desk, straining forward to concentrate on the computer screen. With the proper pressure and sensitivity, you can flush this tension out.

Using your fingertips, press in at the angle of your jaw, and while you’re pressing, open and close your mouth slightly, which allows you to find the exact point that feels like it’s holding the most tension. Apply slow deep circular rubbing to that spot, plus a little pinpoint pressure (both moves are described in Chapter 10), until you feel your jaw start to relax and drop.

<Warning>
Use enough pressure with these moves to sink your fingers into the jaw muscles slightly but not so much that you feel pain. Be careful; the jaw's a sensitive area.

Using your thumbs, “hook” them in to press up against the bone just beneath your eyebrow, right next to your nose. This is another good headache point. Hold the pressure for about 5 seconds.

Rub that neck
Reach around to the back of your neck with both hands and hook your thumbs up under the base of the skull. Press in firmly and hold for 5 to 10 seconds. This move alone should leave you feeling more alert and relaxed.

Now drop your head forward and pick a hand, any hand (probably your dominant one), to perform kneading on the back of your neck. Squeeze from the base of your neck up to your head then back down again. Repeat twice.

Turn your head to the right and reach across with your right hand to knead atop your left shoulder and up onto your neck, using your thumb to press into any knots you find along the way. This move also provides a good stretch for your neck.

Repeat on the opposite side.

Squeeze your arms and hands
Starting at your shoulder, begin squeezing down your arm. When you reach a tender spot, hook your thumb in and hold for a moment. Stop when you reach your wrist, glide lightly back up to your shoulder, and repeat one more time.

Repeat on the opposite arm.

Pinch the webbing between your thumb and forefinger between the thumb and forefinger of your opposite hand. Hold for 5 to 7 seconds. This spot may be quite sensitive. You can also do some coin rubbing on the fingers, circular rubbing on the wrists, and any of the other moves featured in the hand massage section of Chapter 11 -- modified, of course, to be performed by one hand on yourself.

Massage your lower back
Scoot forward to the front of your chair and reach around to your lower back. Using your thumbs, press into several points along the muscles beside your spine. Then lift and press onto the base of your spine (the sacrum) itself, hitting several more points. You can also use your knuckles quite effectively in this area by balling your hand up into a fist and “rolling” it over the area.

Squeeze your legs
Bring one foot up onto your knee and use both hands to squeeze down all the way from your upper thigh, across the knee, and to your ankle, pressing in with your thumbs along an imaginary line down the inside of your leg.

<Tip>
If you’re in an area where you can take your shoes off, by all means do so and apply some foot massage moves.

<Tip>
When you finish the self-massage mini-routine, take a couple deep relaxing breaths before you dive into whatever activity you have lined up next.