DIY massage

Back, neck and shoulder massage
"Massage helps to undo the strain that stress and poor posture places on our backs and shoulders," says Summerfields spa therapist, Lana van der Westhuizen. It's also a great way to improve concentration, sleep, energy levels, and mood. Try these simple strokes, and trade spa-quality massages with your beloved at home:

1. Start with effleurage – long, gliding strokes from the lower back, up towards the neck and back down again. With gentle pressure, use this stroke to apply massage oil. Always do effleurage in sets of three full up-and-down strokes.

2. Move hands down from neck to the lower back as shown, placing firm pressure down the spine area – be careful not to place pressure directly on the spine.

3. With hands up at the neck area, concentrate on the top of shoulders, kneading the muscle, and rotating hands. Rub thumbs along the trapezius, from the shoulder up to the base of the neck and back again. Repeat three times on each side.

4. Next, slide your hands around the scapula (shoulder blade) in circular movements, rotating hands, and applying pressure just next to the spine as you go around. Repeat three times on both sides.

5. Move hands up along spine from lower back, then fan out in opposite directions around the scapula. Repeat three times.

6 Repeat effleurage, then start again from step 2 and repeat the sequence three times.

Massage tips

Never massage the spine.

Reduce pressure over bony areas, and never work over bruises.

Be careful when using aromatherapy oils, and remember that these should always be mixed with a carrier oil.

If you're on the receiving end of a massage, remember to drink lots of water afterwards, and avoid alcohol to prevent dehydration.

For pain on the bone, see a chiropractor rather than a massage therapist.

What is the best massage you have received? Share your favourites below.