10 Steps to a soothing Foot Massage

10 Steps to a soothing Foot Massage

1. If you have a foot spa, soak your feet in warm water first for about ten minutes, adding a few drops of chamomile or lavender oil. If there’s a vibrating option, use it and you will feel the tension easing not just from your feet but all the way from your ankles and calves as well. Pat dry.

2. Prop foot up on the opposite knee and rub all over with lotion. I like peppermint because you can still feel the tingling effect after the massage. Take care not to put too much that your fingers easily glide along (the pressure won’t be as firm), but enough that your skin isn’t so dry that it drags when you’re stroking.

3. With one thumb, stroke along the length of the sole from the heel to the tip of the toe. Just as the first thumb reaches the toe, let your second thumb follow the path of the first thumb so you have one continuous fluid movement. Repeat this step 5 times with each toe.

4. Throughout Step 3, take note of the parts on your soles that feel sorer and/or tender. Using your thumbs or knuckles, make small, stroking circular movements over each sore spot, taking care not to apply too much pressure. Stroke for about 10 seconds.

5. Repeat Step 3 but repeat only 3 times with each toe.

6. Support your foot by placing your fingers underneath your front sole (the area below the base of your toes). With the other hand, use your thumb and forefinger to gently and slowly rotate the toe, in any direction, five times. Press the toe gently but firmly for three seconds and release. Repeat with each toe.

7. Curl your hand over your toes and gently bend them toward the sole of your foot and hold this position for 5 seconds then release. Bend in the other direction, hold for 5 seconds, and release. Repeat once.

8. Prop foot up on the chair or on a table in front of you so that your toenails are facing you. Using both hands, with palms down, make sweeping, fluid motions from your ankles toward your toes. Repeat five times.

9. Cradle the back of the ankle between your thumb and forefinger and massage in an upward motion from the sole toward the ankle for 10 seconds.

10. Support the heel of your foot and rotate the ankle, slowly and gently, in each direction 5 times.

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