Treating weary feet to a massage is the next best thing to an all-over body massage; as you knead each foot, with its thousands of nerve endings, the day’s angst just melts away.
1. Stroke down the left foot from the toes to the ankle, using both hands. Then glide your hands back up to the toes. Repeat until the foot feels warm and relaxed.
2. Supporting the left ankle on your right knee, use your right hand to hold the ball of the foot and gently rotate the foot twice one way and then twice the other.
3. Continue to rest your left ankle on your right knee. Grasp the toes with your right hand and move them gently back and forth a few times to loosen them up.
4. Run your thumbs up the four “grooves” on top of the foot, which start between each toe. Stroke each “groove” firmly with both thumbs at least twice.
5. Using the middle and index fingers, make small, firm rotations all over the ankle area.
6. Supporting the left foot with your left hand, use your right thumb and index finger to work on the toes. Starting with the little toe, stroke, make circular movements, and gently pull each toe. Repeat the sequence three times. Now clasp all the toes together and pull gently.
7. Applying pressure to the sole is very therapeutic. To feel the benefit, continue to rest your left ankle on the right knee. Cradle the left foot with your right hand, fingers on top, thumb on the sole. Starting at the base of the middle toes, apply firm pressure, at 1cm intervals from the centre of the sole to the base of the heel. Glide your thumb back to the starting position, then repeat this movement three times.
8. To maximize relaxation, rest your left ankle on your right knee and support it still further by holding it with your left hand. Place the fatty pad of your right hand on the sole of your foot, in the arch, with your fingers on top of the foot. Press firmly, maintaining the pressure for a few seconds, then releasing. Repeat four times for maximum benefit.
9. To finish, repeat movement 1. Then change legs and reverse the positions.