The foot massage below can be a complete treatment in itself, or for maximum pampering you can follow your massage with a few reflexology techniques
INSTRUCTIONS
   1. Sitting in a comfortable, supportive chair or couch, or on the floor, place the outside ankle ofyour left foot on your right thigh.
   2. Rub a drop of oil or lotion between your hands to warm it up, then gently stroke and rub your foot until it’s covered with the oil or lotion.

   3. Support your left foot by holding it withyourleft handand beginto stroke the bottom ofyour foot with the knuckles of your right hand from your heels to your toes. Then, starting at the bottom ofyour heel and working your way up to the base ofyour toes, press your knuckles into the bottom ofyour foot. Moveyour knuckles up the foot by rolling them side to side while applying pressure. (Relaxing the toes will help keep the bottom ofthe foot relaxed andpliable. )
   4. Still supporting your left foot, massage each of your toes. Start at the base ofyour big toe, squeezing between the joints of the toe. Then repeat the same for each ofyour toes, ending with your little toe. 
   5. Beginning with the big toe again, roll your toe between your fingers as you gently pull it away from the foot. Repeat for all ofyour toes, ending with your little toe.
   6. Holding the outside of your left foot with your right hand, grasp your toes with your left hand and slowly move them forward and backward to give them a good stretch.
   7. Hold your left foot in both hands, with thumbs pressed against sole of foot, one thumb over the other. Press thumbs firmly into sole of foot and slide your thumbs up to the ball ofyour foot. Keep applying pressure as you slide thumbs away from each other across the ball of foot. Repeat a few times.
    8. Change your position so that you’re sitting with your left leg bent, left foot placed against the edge of the couch (or flat against the floor if you’re sitting on the floor). Get another small dab ofoil or lotion and rub it between your hands. Rub the oil into your lower leg from your calf to your ankle.
    9. Hold on to your left calf so that your fingers are wrapped around the front of your lower leg and your thumbs are crossed, one on top ofthe other, at your calf muscles. Applying pressure with your thumbs, slide down the back of your leg. Repeat, moving your thumbs slightly to the left and slide down the back ofyour leg again. Do the same on your right side. Repeat sequence a few times. Then massage around your ankle. You can rest your left foot on your thigh again and rotate your foot several times, first clockwise, then counterclockwise. Then make circles around your ankle using your thumbs (or your fingers). You can massage your ankle sitting or in the same position as you used in massaging your calf.
    10. Repeat steps 1 through 9 on your right foot.

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