Nourish and revive... Self-massage is a great pick-me-up and way to unwind. Release tension in the neck and shoulders and your whole body will feel better. Techniques can either be done through the clothes or using a massage oil.

Equipment:
1⁄2-1 tsp oil in a shallow dish
A small towel

First, some simple stretches. Seated with straight back, lower your chin to your chest. Roll your head in a circle starting left then round to the right until you come full circle. Raise your head, shrug your shoulders and release.

Next, spread some oil over neck, shoulders and upper arms (optional):
1 Place one hand over the opposite shoulder. Slowly squeeze and knead the muscles along the crest of the shoulder.
2 Continue the kneading movement up your neck to the base of your skull.
Return to the shoulder and lift and squeeze the muscles. Repeat on the other side.
3 ‘Shampoo’ firmly over your scalp with thumbs and fingertips.
4 Brush briskly down from your neck over shoulder and upper arm to your elbow. Repeat on the other side and relax.

Turn to page 91 of February’s The Simple Things for our four-page guide to massage.
Steps for self-massage from The Massage Bible by Susan Mumford (Godsfield Press).