brand advair diskus shopping canadian drug enforcement agency levlen brand order himplasia cheap uk reducing champix dosage strattera over the counter drugs nootropil for sale online pictures of trazodone pills buy tretinoin 0,05 online overnight periactin syrup ingredients zenegra sale viagra online pamelor shoppers drug mart ramipril spc differin 0 1 comprar calan supplier in uk compare viagra levitra cialis wellbutrin sr shipping overseas propecia generic 2013 where to buy orlistat online uk abana tablets 60 where to buy claritin drugs online low cost quibron-t where entocort zanaflex comprare sustiva for sale philippines spironolactone generic for aldactone robaxin buy no prescription cheap xbox live 1 month fucidin h + price diovan tablets novartis online pharmacy motrin trial erection packs 3 in usa prednisolone alcohol indian pharmacy keftab generic pilex paypal does lisinopril 20 mg tablets look like can you buy lamisil over the counter in canada antifungals glucophage comprare buy hong kong fml forte mlb how much nolva to take for pct discount pharmacy nizagara wellbutrin xl max dose cheap aygestin free delivery buy accutane uk novo-selegiline side effects can you get high off benadryl liquid gels cheap antivert buy online what are the side effects of proventil hfa dramamine italiano tadalis sx mg tablet dose of cytotec for medical abortion proventil inhaler coupons for free kamagra oral jelly sold in thailand without online buy generic glucotrol xl buy floxin no prescription side effects of cephalexin for dogs usa buy arimidex without prescription hoodia medication where to buy buy deltasone paypal premarin cream australia benadryl 25 mg recommended dosage cape fear discount drugs reviews order amitriptyline canadian pharmacy mebendazole price uk innopran xl not generic billig cyklokapron online kaufen mestinon dose for myasthenia gravis tinidazole buy mexico renagel best price what types of cialis jelly are there long term side effects of zolpidem cheap contact lenses no prescription himplasia online usa ventolin hfa medication cheap allopurinol pills gout atorlip-20 in the uk orlistat xenical uk nolvadex tablets for men ketoconazole 2 shampoo hair loss donde puedo comprar serophene imitrex 50 mg recommended dosage chloroquine online overnight shipping cost of tricor 48 mg ephedraxin now professions allied to medicine careers prevacid no prrescription viagra prescription cost canada eldepryl online pay paypal order bupropion pill buy motilium online with mastercard cheap accutane pills generic buy terramycin lowest price best place to order astelin in us overseas pharmacy no prescription nexium how to get amoxil dog antibiotics for sale uk advair diskus 150/50 coupons zithromax azithromycin 250mg mentat overnight delivery buy premarin capsules buy prednisone astrailia motrin over counter medicine consumer reports healthcare alliance pharmacy discount card roche xenical 120 mg side effects generic lotrisone price pode beber e usar viagra toprol xl online in usa comprar cialis online no brasil paroxetine prix en pharmacie en france order alligator snapper freshwater lisinopril online order doxycycline generic name is canada drugs kamagra oral jelly with prescription risperdal free shipping buy nizoral online no prescription united states buy decadron injectable cheapest detrol cardizem no prescription fedex ups how to use retin-a micro tretinoin gel order retin a micro online spironolactone torsemide tablets where is methotrexate injection for ectopic pregnancy zyvox cost 2010 buy benadryl online in usa purchase generic differin evista com coupon do i need a prescription for starlix buy bupropion 50 indian pharmacy nitrofurantoin is raloxifene generic for evista canadian pharcharmy online no prescription required diltiazem pill shop discount code triamterene suppositories buy without a script cabana online cheap genuine claritin online tetracycline without a prescription from australia how to order metformin without a script cheap prescription compazine chloramphenicol generico italiano buy grifulvin v from canada saw palmetto usa online pharmacy canada prescription fexofenadine 180 mg twice daily is mail order fosamax safe where to purchase zovirax cream prescription allopurinol gout levels fda usa online pharmacies vantin antibiotic for children can you only get albenza on prescription plendil western australia keflex capsules cephalexin amaryl drugs com dosage what is prometrium prescribed for shatavari online pharmacy uk what is a good substitute for celebrex minocycline cheap free viagra samples australia seroquel price australia free or low cost motrin moduretic 50 side effects cipralex cost uk menshealth viagra how to buy metformin with over night shipping and no prescriptin genuine maxalt best price alesse reviews side effects cleocin 300 mg prices how long does it take avodart to take effect low price xenical uk actoplus met without a prescription from uk fastest baclofen uk delivery how to purchase tinidazole online brand cialis mg no prescription prednisone in dogs side effects panting best place to buy mentat ds syrup buying alli how to buy torsemide in london american express rewards card singapore login cephalexin capsules bp 500mg how long to take estrace after ivf allegra pharmacy prices xenical results in people buy cymbalta boots buy amoxil 500 cheap altace uk ramipril drug what drug category is precose phenergan tablets 25mg 56 famvir medication side effects order strattera on line mexico generic cefixime uk paypal cheap allegra 60 mg help prescription medicine costs list of tesco stores selling methotrexate benadryl sublingual dosage natural fertility drugs conceive twins order valtrex online australia does 25mg viagra work safe buy atarax online qsymia consumer reviews meri adalat indian movie sinequan delivery uk buspar anxiety and depression can i order nitroglycerin no prescription in the usa order generic phexin aciclovir shingles azithromycin over the counter canada ordering viagra super active mexico what does atrovent do cardizem india companies only where can i buy thyroxine in australia benzac women buy pharmacy plus ltd endo voltaren gel shortage flexeril muscle relaxant side effects elocon cheap uk pharmacy canadian pharmacy internet online drugstore Purchase buspar 10mg buy can prilosec be taken with drugstore valtrex 500mg bula anafranil clomipramine trileptal rx buffered aspirin dose for dogs buy colchicine greece generic cozaar losartan potassium tretinoin 0,025 india diamox discontinued zyrtec comprare cialis for daily use canada how long does it take lexapro to work for gad forum online cheap order alavert what does strattera do if you don;t have add diovan medication order discount pharmacy canberra woden valtrex pharmacy coupons cephalexin dosage lov cost beconase aq buy protonix 40 mg lithium battery first usage neo medrol acne lotion for sale canadian phenergan tablets what are they used for abilify side effects weight gain can you die from trazodone treat generic clomid reviews all types ditropan pills buy anafranil buy cialis 20mg probalan weight gain plavix price walmart pharmacy blopress side effects long term use midamor mg no prescription plavix manufactured by sanofi aventis confido legal in england cipro no prrescription buy prazosin tablets online nexium store interaction purchase diflucan in mexico buy rumalaya gel australia accutane spain over counter buy wellbutrin sr with no script us online pharmacy no prescription aristocort lynoral online forum avandamet sold over counter valtrex in italia current price zetia indian generics online ampicillin side effects of paroxetine hcl 30 mg brand benicar for sale retail cost of topamax what is benzac gel what does lipitor cost at walmart haridra generico italiano best place buy torsemide aleve for purchase compare januvia metformin 365 pharmacy co uk index cheap nimotop pills how to make natural viagra using fruits robaxin without a prescription s club juniors one step closer video tamoxifen how long to use doxycycline dose cats fastest himcolin uk delivery purchase paroxetine 20mg stats counter html comprar tegretol 200 mg florida viagra sublingual generic robaxin online albendazole 400 mg children health canada lexapro lamisil online bestellen quickest cefixime mentat ds syrup pharmacy prices list aciphex canadian pharmacy low price can you buy lipitor in ireland best drugstore foundation for oily skin acne prone skin levitra professional cost without insurance bystolic weight gain women side effects of lincocin buy augmentin uk how long does it take lexapro to begin working hrt premarin tablets citalopram lawsuit canada acivir 200 dosage buy revia medication depakote dose in children differin gel buy cgv uk online pharmacy review anafranil comprar lopid now co uk buy canada no prescription for cialis professional retin a uk suppliers roxithromycin dose sores in mouth from methotrexate ultra low dose zyban where to buy cafergot online india prix medicament cialis 20 mg prednisone sold over counter cialis from australia xenical and meridia together when and how much clomid to take buying zovirax online albendazole through drug oral can we trust probalan online is viagra covered by health insurance in canada diovan cheapest rate what is losartan side effects provera 10 mg para que sirve buy vermox without a prescription from canadian pharmacy prednisone mg india cefixime uses and side effects celebrex shopping pariet pharmacy gastro-resistant tablets which is cheaper yaz or yasmin want to buy clomid online evolution viagra salesman jamie reidy cephalexin best online non prescription pharmacy terramycin tablets from buy diclofenac doctors online unicure remedies ltd minocin on the internet drugs from india are they safe www bystolic side effects order viagra plus in prescriptions side effects of prednisone 10mg tablets flovent hfa coupon buy drugs from india online online pharmacy school fast singulair delivery serevent maximum dosage buy generic drugs from india online achat finasteride 1mg can cytotec be used for abortion generic name for betnovate n best price for real prandin purinethol discount over the counter medicine that acts as allopurinol motilium by mail order cheap buy ampicillin online aristocort online australia order citalopram lincocin tablets paroxetine medication where to buy pharmacy assistant courses in ireland flomax online sales national insurance buy clozaril 100mg online buy generic erexin-v online how much will doxazosin cost online buy ampicillin without amaryl india generic what does nitrofurantoin treat tretinoin cream buy online australia where purchase bactroban can you americans buy femcare mg altace pill shortage buy risperdal in singapore nitroglycerin seal online order buy actos online discount dostinex mg usa will there generic micardis midamor prescribing information list of tesco stores selling diarex tadalis sx ships from india why is there a shortage of sinemet price for letrozole bodybuilding pamelor e' usado para enxaqueca purchase arimidex canada vpxl medication side effects brand cialis online bestellen where to buy zerit lotensin buy asacol mg online what is the function of liv 52 prometrium visa buy generic endep with bonus what is diakof made of mevacor prescription only where can i buy marvelon online isoptin pill shop discount code where to buy permethrin 5 percent elimite suprax 400 uses lasix delivery uk order strattera 40 mg buy antabuse cheap pricelist fastest voveran sr uk delivery clomid tablets to buy buy viagra brand online canada albendazole 40 mg pharmacy buy levlen online from usa when does the generic for viagra come out long term side effects of dostinex zyprexa ordering online pharmacy birth control pills amoxil comprar diclofenac pela internet alphagan by mail order amaryl online without rx levitra no prescription approved all orders cheap cialis soft usa citalopram shortage cialis super active online ordering eurax cream online no prescription lasuna sale recommended dose cefixime gonorrhea didronel online pay paypal over the counter medrol order generic ayurslim order plendil 120 mg hyzaar buy online us online zenegra purchase que es kamagra 50 gel oral furosemide tablets 40 mg brand levitra cost without insurance generic prazosin for sale on line levitra looking for what kind of medication is abilify generic cefixime price buy plavix with cipla south africa danazol buy on line cialis soft canada paypal costco pharmacy duetact price prometrium 50mg tablets buy bupron sr new zealand online haldol decanoate price buy nizoral 200 where betoptic hyzaar australia price no prescription carbozyne sale cost of xeloda without insurance aciclovir online from canada buy cozaar perth australia generic pariet no prescription buy eldepryl bulk how i met your mother season 7 1 channel can you buy lopressor blood pressure cholesterol drug didronel paypal tulasi without prescription is proscar available in canada online sale of cardizem cytotec in the uk now noroxin generic wikipedia drugs albenza visa acyclovir cream canadian pharmacy buy prometrium generic synthroid vs levoxyl vs levothroid lotrisone precio mexico wellbutrin weight loss study generic blopress safe canadian meds shop item stats football 2010 buy clonidine online india what is generic sildenafil citrate buy epivir-hbv visa zenegra best price best site get cialis jelly does work discount buy alli safe place order zyban where do i buy viagra from gyne-lotrimin brands india clomid dose for men xenical reviews diet generic adalat oros generic form of depo provera benadryl dose by weight adults how many mg of citalopram does it take to overdose himplasia where can i buy it worldwide pharmacy eurax bactrim precio mexico what is crestor medication used for trazodone where can i buy it elimite uk online doctors write rx their prescription order zyloprim 120 mg differin online sales avodart birth control online us comprar viagra generica de la india online pharmacy uk lioresal buy viagra sublingual no prescription fast delivery brand clozaril buy is claritin an over the counter drug ranitidine mail order avodart dosering ann summers original blue pill any good aricept coupons discounts fluconazole dose dogs nexium cost at cvs side effects of aleve overdose order tinidazole 500mg viagra in the united states seroquel uk pharmacy cheap seroquel 40 mg atarax dose for adults exelon without a prescription how to purchase atarax online clozaril prices at costco pain meds for dogs online purchase amaryl in india paroxetine ordering no prescription clozaril sold over counter where can i get cialis in australia sumycin 40mg mentat shortage toradol pills drugstore acyclovir zovirax 400 mg cialis sublingual mg tablet compare between viagra and cialis retino-a cream 0,05 pharmacy order rayh health-care india dog tramadol no prescription diclofenac sodium 50mg over the counter cost of protonix at walmart what does diltiazem look like generic cialis walgreens where combivent glucophage dosage too high buy furosemide in australia buy precose online amazon depo medrol for cats purchase inhalers online uk ordering sumycin generic phenamax switzerland best weight loss pills for men 2012 online pharmacy cialis uk cialis rezeptfrei billig kaufen wo how to get flomax buy diclofenac visa worldwide pharmacy voveran sr actos pioglitazone hydrochloride tablets full prescribing information premarin delivery london buy femara perth australia medicine omnicef 300 mg best place buy nymphomax orlistat 60mg capsules side effects zofran suppositories buy propecia 1mg vs finasteride 1mg deltasone western australia how to use himalaya ayurslim levitra uk no prescription cytotec costa rica ampicillin price india prescription cialis soft brand order bipolar medication seroquel cost of xalatan generic zoloft sertraline tablets side effects how many benadryl do i need to take to get high safe buy capoten online is reglan legal in uk what does torsemide hyzaar medicine online compare prices diakof where can i buy brand levitra order cafergot on line canada american alliance hoodia mail order india lamictal and pregnancy tests buy canada no prescription for atrovent zyban uk online buy canada prescriptions legality how much will phenamax cost brand amitriptyline buy metoprolol in pregnancy wellbutrin withdrawal nausea flagyl comp healthy restaurants manchester uk cheap atarax no rx aciphex over the counter 20mg retin a cream amazon uk dr yasmin hudson florida furosemide sublingual dosage order lotensin canada levitra professional ships from india what is pure acai berry used for uk version of estrace can i crush augmentin tablets buy nitroglycerin bulk can you buy pills cheap adalat is colchicine available as a generic albenza from india doxycycline pbs australia side effects of biaxin bid 500mg buy levitra online no prescription blood can you order atarax dosage what types of menosan are there
Know how

Article categories

Grow your own

Whatever the scale of your ambitions or plot you'll find something useful here.

Make your own

Reduce your footprint by making your own, from knitting to soap-making to adorning your home.

Livestock and pets

Find out about rearing livestock from the farm to the garden, and doing the best for your pets.

Energy efficiency and construction

Discover how to adapt, change and even build your own home to enable you to tread more lightly upon the planet.

Cooking, preserving and home brewing

From the home brewery to ambitions of chefly grandeur. Find out how to do it all here and really taste the difference.

Wild food

Subsidise the larder in a sustainable way. From fishing, to shooting, to foraging safely, find it among these articles.

Conservation and the environment

Conserve our world for future generations. See how you can help in these pages.


From shopping with a conscience to building your own enterprise. Find advice and encouragement among these pages.

Everything else

Sometimes the diversity of downsizing can throw up an unusual topic.


Past editorial items from the downsizer front page.

You are here: Home arrow Articles arrow Everything else arrow DIY De-stress. A basic guide to massage I (neck and shoulders)


DIY De-stress. A basic guide to massage I (neck and shoulders)

Written my Nell Merionwen

As a downsizer, I know how stressful life can be while trying to live a simple life.

Massage is a simple and effective way of reducing everyday stresses and strains. It can lower the blood pressure and create an all round feeling of calm.

Not only can it have physical benefits, it is also a wonderful way to feel close to a partner, friend or member of the family.

In today's modern society we forget how effective the power of touch can be.

Here is the first of a series of articles upon basic massage. Primarily, concentrating upon the neck and shoulders.

We all carry stress within our shoulders and this can lead to localised pain and stress headaches.


It is essential to use a light oil in massage. This allows the hands to glide smoothly over the skin and assists in locating any knots and snarls within the area.

Almond Oil, Sweet

Sweet Almond Oil is comparatively inexpensive. It is light, almost odourless and its ideal for massage. The sweet almond tree yields its oil through cold pressing.

The oil contains vitamins, A, B1, B2, B6, E (small amount) and a high percentage of unsaturated - fatty acids.

It keeps reasonably well.

It Protects the skin, nourishes the skin and calms eczema irritation.

Note: Bitter almond oil is toxic and not to be used in massage. This toxic oil is better known as cyanide!

Apricot and/or Peach Kernel Oil

Almost identical chemically to sweet almond oil and peach kernel oil and they, therefore, have the same beneficial properties. Apricot and peach kernel oils are a little more expensive as they are not produced in such large quantities. They are particularly light oils which make them ideal for facial massage.

Oil contains vitamins, A, B1, B2, B6, E (small amount) and a high percentage of unsaturated fatty acids.

The oil keeps reasonably well.

It protects the skin, nourishes the skin calms eczema irritation.

Grapeseed Oil

Contains vitamin E, the unsaturated fatty acid linoleic acid (high percentage)

It is a gentle emollient leaving the skin feeling silky without being greasy.

This oil keeps well.

Macadamia Oil

The macadamia nut is grown in New South Wales and Queensland in Australia. The unrefined oil is a golden colour with a sumptuous ‘feel’ to it and a slight aroma. When refined, the oil is pale yellow and has no smell.

It contains palmitoleic acid (high percentage)

It has anti - ageing properties for skin.

It is also a high emollient and is nourishing for dry skin.

It is often used in sun protection preparations and in treatments for sunburn.

This oil is best when not kept too long.

Rose Hip Oil

As this oil comes mainly from wild plants, it is usually an organic oil. A beautiful golden red oil.

It has a high percentage of unsaturated fatty acids.

It is useful for tissue regeneration.

It is effective for scar tissue, wounds, burns, sunburn, eczema, and ageing Skin.

This oil should be as fresh as possible for use.

Safflower Oil

Safflower has been used by man for thousands of years - safflower seeds have been found in 3000 year old Egyptian tombs and the seeds and flowers have been used for centuries as a dye, the flower being orange / yellow.

It contains a high level of polyunsaturated fatty acids.

It benefits circulation, bronchial asthma, painful inflamed joints, sprains, bruises.

Oil does not keep well.

Sesame Oil

A clear, pale yellow oil from cold pressed sesame seed.

It contains sesamol, vitamin E and is rich in many vitamins and minerals.

It benefits dry skin, psoriasis, eczema, and Protects skin from harmful rays from the sun.

This oil keeps particularly well.

Sunflower Oil

The best oil is cold pressed from organically grown plants. It has a pleasant, light texture and it leaves the skin feeling silky and non - greasy.

It contains vitamins A, B, D, and high levels of E. It also has a high percentage of unsaturated fatty acids.

It benefits arteriosclerosis, asthma, leg ulcers, bruises, skin diseases,it is Diuretic, and an expectorant.

The oil keeps extremely well.

Essential oils.

Essential oils can be extremely beneficial to massage. However, they are to be treated with caution. Always buy your oils from a reputable trader and there are unscrupulous traders out there who alter the purity of the oils for profit.

Try to stick to basic oil with little contraindication, such as lavender, tea tree, peppermint and, sweet orange and rosemary. If more unusual oils are desired, I recommend consulting a health care professional as many oils can have undesirable effects in some cases and be down right dangerous effects in extreme cases. Some cases where caution should be used and advice sought are, pregnancy, breastfeeding, high blood pressure, low blood pressure, epilepsy, and cancer. These are just a few of the more obvious contraindications. If in doubt do not use essential oils until you have take professional advice.

For a basic de-stressing massage I can recommend the use of:-

Palma rosa,
Geranium Jasmine,
Ylang ylang.

For insomnia:-

Ylang ylang.

To combat irritability try:-

Clary sage,
Palma rosa,
Ylang ylang.

However, as previously stated, if you are on any medication of suffering from any illness that leaves you in any doubt consult an aromatherapist or even your GP first.

How to do an patch test.

Always do a skin test with "new to you" oils before using. Dilute a small amount and apply it to the skin on your inner arm. Wait for 20 mins or so. Do not use if redness or irritation occurs.


For a neck and shoulder massage you need around 10 mil of base oil. You can use around 4-5 drops of essential oil in this for an adult. In children and the elderly reduce the amount of essential oil by half.

Types of massage strokes, useful in home massage.

Effleurage Strokes

Light gliding strokes.

Rest your hands on the part of the body that you are going to begin massage on. Hands side by side, fingers placed together. Glide your hands smoothly upwards, keeping your hands alongside each other, starting at the base of the spine (or the bottom of the part you are working upon) and glide upward. As you reach the top of the area that you can comfortably stretch your hands to you will need to divide your hands and draw them back down the side of the body to the point where you started. Continue the cycle, keeping the flow at all times.


This sequence is used in order to spread the oil more thoroughly over a larger surface of the area that you are working on. It is also useful to stroke and soothe a wider area that you may not reach while doing the long gliding strokes. Move your hands in fairly wide circles along the body. Let the circles overlap to form a continuous spiral pattern You may use your hands simultaneously or alternately. Let the circles flow into one another.


This movement is generally used when you need to connect a whole area as you prepare to leave it and move on to another area. This movement is also generally used when you need to change the type of stroke that you have just used. Keeping hands and arms relaxed, so that a large surface area can be covered. Using your hands alternatively lightly brush the skin with your fingertips.

Medium Depth Strokes


This movement is suggested on areas such as the hips and thighs of the body. By using the whole of your hand you will grasp and lift a bunch of flesh or muscle in a circular squeezing motion. As one hand releases its hold, the other hand starts to gather a new handful of flesh and muscle. Do not lift the hands off the body while doing this movement. Imagine that you are kneading dough.


This is a firm lifting stroke. It is recommended for the far side of the torso ( the opposite side to where you are working on) and the limbs. Place one hand on the opposite side to where you are working. One hand touching the surface of the couch or table and the other hand above it. Lifting the muscle mass pull up, towards the top of the body with alternative hands, making sure that each time you overlap the place where the last hand was. Before contact is broken start pulling a little further on with your other hand, allowing a flowing movement.


Again this movement is useful in aiding the release of waste products. It also aids the lymphatic and venous circulation. This movement is suggested for limbs and torso. Cup your hands over the back or area that you intend working on. Left hand on the nearest side. Right hand on the far side. Push firmly forward with your left hand and pull back with your right hand. Without stopping or breaking contact change direction and wring the hands back to the opposite side. Move slowly along in the same movement keeping a continuous flow and not breaking contact with the body. Heel of hand and fingers flat down on the skin surface. there are other types of massage strokes, but these tend to be deep tissue stokes and left to a professional.

Once an area has been massaged it is wise to cove it with a clean fluffy towel. This maintains the warmth you have created in the muscle and aids the oil to be absorbed.

Neck and shoulders massage.

Remember massage should never be painful.

Have your partner/friend/victim lay down upon their back. However, this can also be performed while they are sat on a comfortable chair and leaning upon their arms over a table in front of them.

Start with the shoulder opposite to where your partner/friend/victim's head is facing. Glide one hand slowly across the upper back, then along the curve of the shoulder and neck up to the base of the skull and stopping at the hairline. All the time using effleurage gliding strokes to warm the muscle.

Let your other hand follow behind, alternating your hands.

Do this for an appropriate amount of time until your partner/friend/victim begins to feel the benefit.


Place your thumbs on the side of your client's neck - opposite side to where the head is facing. Glide your thumbs along the shoulder, in the channel between bone and muscle, then out towards the shoulder joint. Using a medium pressure in long strokes.

Repeat until the whole area of the top of the shoulder has been worked on.

Let the client change head direction and repeat these two shoulder movements. You may repeat these movements a few more times.


With the ball of your hand run it along the ridges across the middle of the shoulder blade. When you return your hand to the part of the shoulder blade nearest the spine follow the line of the shoulder blade around and under to the muscle beneath the arm. Use a medium pulling stroke upon the muscle. Pulling towards the spine.


Glide the hands back up the back either side of the spine (never massage the spine directly) and follow with the ball of the thumbs up the neck. Smooth down from the neck out and over the shoulders.

Finish off by covering the area in long warm gliding strokes.

Nell Merionwen is a member of downsizer and a professional complementary therapist. To discuss this article please feel free to do so in our friendly forum.

Alternatively feel free to PM Nell directly.