There’s nothing more enjoyable than having someone give you a good massage. But when there’s no one around to do it, apply the power within your own hands to yourself. Massage is a wonderful way to get to know your body. It’s also a great way to release stress and relax – something that’s harder to do in an ever-changing and fast paced world.

Practise daily when you’re applying our soothing body lotions and moisturisers. You’ll discover you can soothe away tension at the end of the day or energise yourself in the morning – depending on which movements you use. If you’re stuck for time, limit your massage to your feet or hands. But give your whole body the attention it deserves whenever you can.

Feet While watching TV, rest one foot on the other knee and apply a small amount of Essenture Hand & Body Lotion.

With slight pressure, stroke from toe to ankle – with one hand on top and the other on the sole of the foot. Repeat 2-3 times. Squeeze each toe in turn and pull gently. Make a fist with one hand. Use your knuckles to create a corkscrew movement up and down the sole. Press in around the heel and round the ankle. Finish with stroking movements as before.

Legs

Massage can relieve aching legs as well as helping them after exercise. It can also help with the appearance of the thighs. Do one leg first, then the other. Apply Essenture Hand & Body Lotion to your hands and stroke up the thighs. Knead the outside of the thigh, like you’re making bread, lifting and squeezing flesh in each hand. Take care if you have broken veins. With lightly clenched fists pummel the front and outside of the thighs. Move to the knees and with small circular movements, massage around the knee. Stroke up from the ankle to the knee in brisk, sweeping movements. To finish, stroke behind the back and front in soothing movements.

Buttocks and Hips

We hold lots of tension in our buttocks. These movements bring blood to the area and improve tone and texture. After applying Essenture Hand & Body Lotion, make sweeping and circular movements over the hips and buttocks. With lightly clenched fists and flexible wrists, pummel one side with both hands – then the other. Keep it light!

Abdomen

Starting on you right side stroke your abdomen in a clockwise direction with one hand following the other in a circle. Move straight across from right to left with your right hand. Stroke with your left hand in an alternating pattern.

Arms and Hands

We often neglect our poor arms. But massage is great for releasing tension especially if you work with computers. Apply Essenture Hand & Body Lotion to the whole arm from wrist to shoulder. Move right up to and over the shoulder and glide down. The movement is firmly up and lightly down. Squeeze and release flesh with thumb and fingers, paying particular attention to the upper arm.Then make circular movements around the elbow. With your thumb, press and release in the groove of the forearm from your elbow to wrist, then make circular movements around the wrist. Stroke over the top of the hand towards the wrist Squeeze and pull each finger gently. With your thumb, stroke firmly between each bone on the back of your hand then turn your hand over and work all over the palm towards the wrist. Finish by stroking all the way back up to the shoulder – front and back.

Shoulders

Most people suffer from sore, aching muscles and occasional headaches. These movements will help you to relax and relieve tension in this area. Place some Essenture Hand & Body Lotion in your left hand. Starting at the base of the skull on the right side, stroke down the neck and over the top of the arm. Come back up and repeat a few times (2-3). Repeat with your right hand over your left shoulder, alternating hands to shoulders. With the fingers of both hands, make small circular movements around the base of the spine, working up under the skull. This area can be particularly sensitive to pressure so move gently. Again, make small circular movements on either side of the spine in the neck with your fingers. Lastly, make loose fists and with alternating hands to shoulders gently bounce them up and down over the shoulders. Finish with a stroking, patting movement.

Face and Neck

Massage can help lift headaches, release tension and improve the tone of your facial skin. Starting at the chest, stroke up to the jaw line with alternating palms. Repeat 2-3 times. Turn your hands over and gently slap under the chin. Make sure you tuck your tongue back for this movement. Next, make smooth movements from your chin to the ears with your palms. Place ring fingers on the bridge of your nose, and press and release gently out to the ears. This is great for sinuses. Pinch and release up and over the eyebrows, starting at the inner corner, and work out. Feel the tension releasing under your fingers. Again, with your ring finger, alternate firm strokes upwards between the eyebrows. Then with two fingers make circular, sweeping movements up and out over the whole forehead. After this last movement, press in gently at the temples and gently pull the hair for final tension release. Come back to the face and with palms facing in and hands together, cup and hold over your face. Once over your nose, once out to the side with hands apart, and then once over the ears.

Feeling Good?

By now you should feel relaxed and refreshed! To energise yourself, make fists and starting at the ankles lightly pummel your legs, round your back, over the abdomen, chest, arms, shoulders and head. This movement can be done over clothes at any time of the day for a quick pick-me-up.

Note: This information is intended for educational purposes only. You should seek further advice and instruction from your chosen healthcare professional.

It is during the second stage of labour that the baby’s held will begin to crown. At this point, the tissues of the perineum will stretch open in a fan shape. Factors such as the birth position and the baby’s position will have an impact on whether the perineal tissues tear or whether an episiotomy may be necessary.

During the last trimester there are several things that you can do to help reduce the chances of either perineal tearing or an episiotomy. Regular stretching exercises and pelvic floor exercises. Practise birthing positions. The position in which you give birth is important too! Upright (sitting, squatting, kneeling) all reduce the strain on the perineum.

Perform daily perineal massage in the last 6 – 8 weeks to nurture, condition and become familiar with the perineum.

Benefits of Perineal Massage

• Perineum becomes more supple and elastic and therefore reduces the chance of perineal tearing or an episiotomy.

• Prepares you for the feelings of pressure and stretching when your baby’s head starts to crown. Knowing what these sensations are like enables you to relax and as a consequence this can lead to a quicker birth. Tension will delay your baby’s descent.

• New emotional feelings may be bought to the surface. This will allow you to explore and discuss these feelings with your partner prior to the birth and can help you to develop a deeper understanding of each other. Examples of some emotions you may feel are fear, uncertainty, overwhelming love, excitement etc.

• Perineal massage during labour helps to ease the tissues around the baby’s head as it is crowning and obviously benefits both mother and child. This area is very sensitive during the birth so it is often more beneficial for the mother to undertake perineal massage during this time.

Tips for your partner

• It is critical to be a good listener. • Make the most of being together before your baby is born. • If you are not already doing so, begin to share the household chores. • Two-way communication is very important. Share your feelings/concerns with each other. • A little nurturing and pampering won’t go astray! • When baby is born and comes home – make sure you spend time to get to know your baby.

Partner relationship/communication during Perineal massage It is important to talk about any feelings that surface (if any). We have found that couples have experienced the following thoughts/concerns

“Mum” 

• “I don’t want him to see this is a sexual activity.
• ”“I feel very intimidated at the thought of perineal massage.
• I don’t think I will do it.”
• “For some reason I feel ‘exposed’ and so I don’t want my husband to get involved in this.

Some positive thoughts:

• “I think this will help me to overcome the inhibitions I am currently feeling.”
• “I’m glad I am doing this now so that I can relate to the sensation of my baby’s head crowning during birth.”

‘“Dad” 

• “I’m not sure if I can do this.”
• “I’m worried about hurting her or just not doing it right.”

Some positive thoughts:

• “I’m glad she feels confident enough in our relationship to let me do this.”
• “At least I feel I am helping in some way.”
• “I think it is building our trust in each other.”

Whilst the instructions below will help you with perineal massage, it will be far more beneficial for both you and your partner to seek advise (face to face) on perineal massage from an experienced instructor during pre natal classes or one to one ‘tuition’. You will find it far more personal and you will be able to ask questions (both general and specific to your situation) and draw on experiences from other people.

Self Massage

— Avoid the urinary opening during perineal massage.

Have a warm bath or apply warm compresses to the area to relax the whole body and tissues. – Wash hands and clip nails. – Use a mirror to become familiar with the massage. – Find a comfortable place and lean back with legs bent and open. Alternatively, stand with one leg upon a chair. Do what is most comfortable for you. – Place a small amount (about the size of a 5 cent piece) of Essenture Peri Balm

on your thumbs and around the perineum. – Place your thumbs about 3-4 cm inside the vagina, press downwards and

then gently separate thumbs and take out to the sides. Gently and firmly keep stretching until you feel a burning and stinging sensation. Take it slowly, remember to breath (stretching on the outbreath). Hold the pressure for a minute or so until it numbs the area.

– Release and again massage back and forth working the balm into the tissues. Pull gently outwards on the lower half of the vagina with your thumbs inside, just as the baby’s head will stretch it during birth.

Warning: — DO NOT DO PERINEAL MASSAGE IF YOU HAVE ACTIVE HERPES/THRUSH OR IF YOUR WATERS BREAK EARLY

Note: This information is intended for educational purposes only. You should seek further advice and instruction from your chosen healthcare professional. Warning: — Never use essential oils directly on the skin except for true lavender and peppermint and then only 1-2 drops — The essential oils mentioned above (true lavender and peppermint) ARE NOT recommended before the 3rd trimester.

Benefits of Massage During Labour

The Potomac Massage Training Institute (USA) has collected evidence indicating a lower epidural rate and caesarean deliveries as well as shorter labour time for pregnant women who receive massage by their support person and/or partner. In addition, there was a reduction in tears and forceps deliveries.

The information collected indicates that babies also benefit and this is possibly due to the mother being more relaxed and therefore a quicker labour, which means that there would be less foetal distress. Essenture has received positive feedback from women who received massages during labour and from their partner/support person.

Mother

“I felt I was able to better cope with my labour.” “Made me feel more relaxed.” “It helped me to deal with my labour pain because it relaxed me and took my mind off the pain I was in.”

Partner/Support person

“I was able to do something positive for my partner.” “Not only was able to give moral support, I was able to help in a practical way.”

“It was a great feeling to be involved in such a positive way during the birth of our baby.”

It is during the last 4 -6 weeks of pregnancy that you can practise massage techniques that will provide an opportunity for couples to:

• Establish comfortable massage positions for the mother. • Benefit by spending quality time together prior to the birth of their baby. Midwives and other health professionals are becoming more open to the use of aromatherapy oils

during birth. You should only use 100% pure essential oils from plants. Oils can help you prepare your mind and body for childbirth. Pure essential oils are absorbed through the skin and through our olfactory system (breathing through the nose). They then travel to the different systems (eg to affect respiratory or digestion).

There are so many different pure plant extracts, some of which are not suitable for use during pregnancy or during labour. You should always seek the advice of a qualified aromatherapist or health care professional. In addition, it is probably better to err on the side of caution and use only the milder oils that have already been tested.

Essenture Labour Massage Oil can be used from 36 weeks during pre-labour and through the birthing process. This blend combines the beautiful essential oils of true lavender, rose, clary sage, jasmine, neroli and sandalwood. Ideally practise your massage techniques with this oil to tone the uterus and it will also help your partner to understand your likes and dislikes during this special time.

Partner/Support Person Massage Techniques Onset and First Stage

Start early in the labour so that you can work together taking the lead from the woman. Early communication will help you to understand her needs (i.e. not so hard, firmer etc). Massage of the legs, allows eye contact to continue and a focal point for your partner. Massage strokes should be firm and rhythmical and in an upward direction towards the heart. The upward direction is important as blood is carried back to the heart via veins. Massage strokes should also coincide with the mother’s breathing – (i.e. up on the in breath and down on the out breath.)

When contractions come, the partner (masseur) needs to do deeper work, loosening off to slower more relaxing strokes by the end of the contraction.

Tip for Mum – Visualise contractions as the uterus massaging the baby, down and out in waves, like the sea meeting the shoreline.

Hip Massage for Mum

Tight buttock muscles can delay the birthing process. The person massaging should be behind the women (you can be kneeling over the bed or cushions). With hands directed upwards, move up to waist level then separate and come across and down the outsides of the buttocks. Repeat this action using firm yet rhythmic strokes. By using deep circular movements you will be able to relax the deeper muscles. Pelvic rotations and birthing balls allow the opening up of your pelvis and assist your labour to progress smoothly. The gentle rocking encourages your baby’s head to descend quicker while there is no pressure on the perineum. Warm compresses across the lower abdomen and lower back can be beneficial for the pelvic pressure and lower backache.

Thigh Massage

Your legs may get cold and shaky. If this happens your partner can massage the thigh up and down either sides to relax you and reduce tension.

Face Massage

Get your partner or support person to give you a gentle face massage between contractions. You should find this calming and reassuring. Stroke up the forehead, into the hairline – one hand following the other.

Having regular treatments of massage is a highly effective way to help you manage stress and the more frequent the massages the more your body can adapt to the flight and fight syndrome and you will experience an overall sense of wellbeing

Call me now to book your treatment before stress gets the upper hand!

Call me today to book yourself or someone you know a regular spot…Jaye 0414 898 262

tuck opposite arms into your armpits leaving the thumb out, tuck your chin into the notch below and listen to your breath

If thoughts bother you try to use words like Sat Nam (truth is my name) or Thank You on each inhale and exhale. listen to the vibrations and enjoy!

When you have finished acknowledge your self and sense how you feel

Patience is the thread that holds everything together especially for our selves

I notice my posture and remind my self to sit up straight, shoulders back and down, chin in ahhh thats better! how do you manage all day without stretching or without regular massage. which reminds me when did you last book your appointment to see me?

Massage therapy – specifically deep tissue massage – releases the build-up of tension in your body. I will save you from the long list of benefits of massage therapy which include improved circulation, sleep, and alertness just to mention a few. The major benefit for you is that you can continue to work hard and have a healthy outlet to release the tension caused from sitting like that…by the way please sit up!

Being an astringent it has excellent cleansing effects on oily skin

Although it is non toxic do not apply directly to the skin before going out into sunlight as it may cause irritation

A definite oil for your home and office! Enjoy

Towards the end of the massage her contractions were more intense and her husband took her home. The next day she called to say they were all home together after giving birth 4 hours after the treatment and she felt that having had the massage really helped her to be relaxed through the birth… It is lovely to hear back from my clients who have such a positive experience!

Dry skin body brushing needn’t take long 5-10 minutes a day is all that is required for fresh, healthy skin.

This is the self-help option of getting the maximum benefit of visiting a spa.

Using a NATURAL bristle long handle brush

Dry skin body brushing before showering or bathing (lukewarm not hot please) is one of the BEST things we can do for our bodies, not only does it eliminate TOXINS, it exfoliates gently (stops ingrown hairs), stimulates Lymphatic flow (reducing cellulite) and stimulates the circulation.

Dry skin Body brushing is a powerful technique yet extremely gentle, skin responds easily, producing smooth, HEALTHY looking skin. This is because our lymphatic system is our waste disposal system and is easily overworked; it is our first line of defense against bacteria but the last to receive nutrients.

The lymph glands and pathways do not have a mechanical pumping action, as do our veins and therefore legs and arms can get puffy, you may find blemishes on the top of your arms and cellulite on your legs as a result

The pressure should be a light yet firm brush upwards towards the heart (downwards from the shoulders to the heart)

Starting at the feet (brush the soles of the feet to stimulate all the reflex points of the body) sweep the brush upward followed by a sweep with your other hand (be gentle at first until your skin gets used to it) work the abdomen in circular clockwise movements to follow the large intestine and then do the arms, shoulders and back (do not use on the face)

You may notice the odd blemish occurring due to the elimination process at the beginning.

To see for yourself how powerful this technique can be, try this simple experiment

Every day before your shower or bath, brush your skin all over, then taking a damp flannel rub it all over your body, hang the flannel without rinsing and repeat over the next two days

The smell will not be very nice (due to the waste products) and then think of what your skin will be like with regular brushing!!! Remember to wash your brush once a month to remove the dead skin cells and impurities. After your shower do not completely towel dry but allow the moisture to be retained on the skin and seal it with Essenture Hand & Body lotion, packed full of nutrients that treat your soul and pamper your senses.

Your skin will feel tighter, more resilient and healthier!