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Why You Should Massage Your Feet Before Bed

There is nothing more relaxing and soothing than getting a massage. Whether it is a session which focuses on certain body part or a whole-body massage, it definitely provides countless benefits, supporting your overall health.

A simple foot massage for 10-15 minute daily, before bed, promotes relaxation and healthy blood flow and works wonders for your health.

Here is what studies show regarding the physical and psychological benefits of massage:

  • A 15-minute massage improved physical, psychological, and emotional well-being of people in geriatric
  • Self-acupressure relieves the symptoms of nausea, stress, and allergies in healthy individuals
  • Chinese massage stimulates body`s relaxation response
  • Infants with gastroesophageal reflux disease experienced a decrease of symptoms and infant stress, after a massage was performed for 30 minutes, twice a week for six weeks

Treat Yourself to a Simple Do-it-Yourself Foot Massage

Step 1: Prepare                   

  • Soak the feet in a tub of warm water. Feel free to add natural essential oils of choice
  • Use a clean-ingredient lotion or a natural oil like olive or coconut oil
  • Sit down on a chair and add a small amount of lotion/ oil to prepare the foot

Step 2: Soothe Your Sole

  • Start rubbing the top of the foot using a firm motion. Use the thumbs and work their way down the sole
  • Tap the sole of the foot using an open palm to stimulate blood circulation

Step 3: Work the Toes

  • Hold the foot beneath the arch with one hand
  • Stretch the toes back using the thumb and index finger
  • Pull each toe in a steady motion
  • Slide the index finger in the gap between each toe, move the area back and forb, rubbing the base of each toe with the index finger
  • Slide all fingers between each of the toes

Step 4: Loosen Ankle Joints

  • Put the right foot on top of the left thigh. Rotate the foot at the ankle using both hands, and gently run the fingers over the top of the bone
  • Grab the ball of the foot with the other hand and turn the foot at the ankle 3 times in each direction

Step 5: Apply Pressure to the Arches

  • Overlap the thumbs and apply pressure in the arch, below the heel bone.  Push up to the bone of the big toe
  • Press into the lower arch near the heel bone and then spread the thumbs open, stretching the full width of the arch
  • End this part by rubbing in circular motions with the thumbs around the arch

Step 6: Use the T-shape Fan Technique

  • Wrap the hands around the foot, with the thumbs at the bottom of the sole and fingers curled on the top of the foot
  • Press the thumbs in the sole of the feet and sweep them in the center of the sole. Fan the thumbs towards the side of the feet to complete the T-shape



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