Well-being with Massage

Mind and Body Well-being with Massage

Physical contact lowers our stress and anxiety levels by triggering a release of endorphins serves as comfort, reassurance, and love, and is part of the holistic practice of massage therapy.

Massage has been around for ‘donkeys’ (as my farming neighbor would say); in other words, the best part of 5,000 years. It has been incorporated into civilizations and religions and has many branches of techniques.

Although massage has had its fair share of bad press with reports of unregulated practice, professionally regulated massage therapy is now playing a pivotal role in the incorporation of complementary therapy into general medical practice for both remedial and relaxing purposes. If you want to relax your body You can book massage services.

Massage is considered an alternative practice but becomes complementary when combined with conventional medicine. In today’s wellness-focused culture, hands-on therapy is seen as essential rather than a luxury. It can aid in rehabilitation and relaxation. Three easy-to-follow massage sequences are provided for home use, but discontinue if you experience pain or discomfort.


Find a comfortable, quiet space away from noise and distraction. Use cushions to support your body where you feel they are needed. Sitting upright in your comfortable position, take a few moments to inhale and exhale deeply to allow your mind and body to relax and unwind.

  1. With splayed hands, place your fingertips on your temples at your hairline. Depress your fingers into your scalp until you reach that comfortable level of pressure for you, and then slowly begin sliding your fingers from the hairline up to the top of your head maintaining the same depth of pressure.
  2. Reaching the top of your head, interlock your fingers and change the pressure from your fingertips to the heel of your hands. Slowly depress the heels into the scalp, again until you feel comfortable pressure for you. Hold this pressure for five seconds and then slowly release your hands away from your head.
  3. Continue this gentle pressure sequence with your heels, all over the scalp targeting the areas that feel tight and tender. For an added release of tension, take a deep breath in as you hold the heel pressure and exhale as you start to release away from the scalp.
  4. Finish your head massage by making light fingertip pressure circles around the scalp paying particular attention to the temples, around the ears as well as at the base of the skull. For a deeper pressure, use your knuckles instead of fingertips when pressure circling.


  1. Placing your right hand over your left shoulder, use your fingertips to briskly rub the back of the shoulder, across the top of the shoulder, down into the front of the shoulder, and the pet area.
  2. Clasping the top of the shoulder between the fingers and heel of the hand, apply pressure a little at a time. This can be as firm as is comfortable for you. Then release. Continue this clasping movement up and down the top of the shoulder several times.
  3. Finish the sequence by continuing the movement from the shoulder, down into the upper and then lower arm.
  4. Repeat on the opposite side.
  5. Interlock your fingers and place them behind your head. Slowly and gently, push your head down towards your chest. When you feel a comfortable stretch to your neck, hold this position for five seconds and then bring your head back to the center and lower your arms.

Between knees and toes

  1. Starting from just under the shin bone, use your thumb to depress and then release pressure into the calf muscle. Work from top to bottom.
  2. Next, with the heel of your hand begin a kneading movement up and down the calf muscle ensuring a comfortable level of pressure.
  3. Then, cup your hand, and with a regular beat (and comfortable pressure), move up and down the lower leg.
  4. Repeat on the opposite leg.

Kate Smith is the founder of Slow You Down Wellbeing.

Combining over 20 years of stress-busting and bodywork experience in occupational health and private practice, Kate has designed a series of well-being packages including meditation, coping strategies, and mindful massage to help Norfolk relax and breathe.’

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