A beginner hand and forearm self-massage

The area is deliberate. Hands and forearms are easy to see, easy to wash, and easy to compare from one side to the other. The practice does not use named points, and it does not ask you to press the neck, the belly, or the spine.

Setup

• Sit in a supportive chair.
• Wash and dry your hands. Take off rings if they scratch.
• Rest one forearm on your lap or a table so the muscles can soften.
• Keep the jaw and the breath easy. If you are holding your breath, use less pressure.

The sequence

1. 1Palm circlesUse the thumb of one hand to make slow circles in the palm of the other. Cover the padded part of the palm for 30 to 60 seconds. Stay off broken skin and off any spot that hurts.
2. 2Forearm strokesStroke from the wrist toward the elbow along the soft, fleshy part of the forearm, then back toward the wrist. Four slow passes. Skip the bony edges and any tender hollow at the elbow.
3. 3A gentle squeezeSqueeze and release the forearm once or twice, lightly. If you cannot relax while you do it, stop squeezing and return to a flat stroke.
4. 4Switch handsRepeat on the other side. The whole practice can end at three to five minutes.

A pressure rule

You should be able to keep breathing and keep a soft jaw. Pleasant pressure can leave a brief pinkness that fades. It should not leave a bruise, a tingle that lingers, or a feeling that you must “work through” something. There is no result to chase.