1 Leg massage

Begin by warming massage lotion in palms of hands. Glide hands over legs, keeping pressure off shinbone. Never break contact with skin during massage. Try to use a continuous action during the massage while moving from one step to the next.

2 Relax the foot

Rest heel of your palms around both sides of anklebone. In a back and forth vigorous motion, loosen foot until foot moves freely. This relaxes the foot for the rest of the massage.

3 Spirals
Using firm, rotation movements, begin at the instep and continue to the centre of the toes. Move back to the instep and repeat movement. Move back to the heel and repeat the movement.

4 Foot circles
Slide your hand to the ankle. Hold ankle and rotate the foot. Use a figure 8 motion or large circles.

5 Toe Circles
Begin with the large toe and move toward the little toe. Rotate each toe first counterclockwise and then clockwise.

6 Kneading the arch
Make a fist and use knuckles to knead the arch with firm pressure. Twist your wrist back and forth.

7 Thumb circles
Turn foot so that the toes face straight up. Massage the sole of the foot by rotating your thumbs in small, circular movements. Move from the heel to the toes.

8 Squeeze tension out of the foot
Place fingers on top of foot and thumb in the arch of the foot. Squeeze firmly towards toes. Repeat.

9 Tapping
End your massage by lightly tapping the entire foot with your fingertips. This is a gentle way of breaking contact with the skin.