IF you can?t get time off to go to a spa, doing massage strokes on yourself is a wonderful way to boost your energy level instantly. It is useful for people who spend hours before the computer, or for those with chronic or short-term pain that disrupts their concentration at work.

Self-massage helps to stimulate the release of endorphins, the body?s natural painkillers, and diverts your attention away from the pain. Whether you want your strokes slow and deliberate, or fast and brisk, self-massage is the best way to kick-start yourself into action.

Here are quick and easy steps from Claire Maxwell-Hudson?s book on self-massage that you can do without having to leave your office cubicle. Do it once a week and see how easy and how good it feels.

Face and scalp

The face has nerve receptors so a face massage can have profound effects throughout the body. The scalp can store a surprising amount of tension. No wonder we get headaches whenever we feel the pressure and tension in the workplace.

Remember to remove your contact lenses before you start.

1. Begin by stroking the whole face with soft pressure. Work the fingers of both hands slowly from the center of the forehead out to the temples. Stroke under the cheekbones from the nose to the ears (works well if you suffer from sinus congestion), then stroke from the mouth to the edge of the jaw.

2. Explore your face with circular finger pressures.

Pay special attention to the jaw, as tension is frequently stored there.

3. Gently squeeze and pull the ears with the thumb and forefinger, working around all the nooks.

4. Place one palm over each ear, then slowly and gently circle the ears back and down, easing pressure on the upward movement.

5. Gently stroke around your eyes, then squeeze along each eyebrow from the bridge of the nose to the temples with your index fingers and thumb.

If you find a sensitive spot, hold until the pain eases.

6. Place your palms on your temples, then gently circle your palms 10 times one way and 10 times the other way. Make circular palm pressures all over the scalp.

7. Clasp a handful of hair at the root within each hand. Twist it around your fingers and gently pull it.

8. Comb the fingers of one hand through your hair from roots to tips and follow with the other hand. Work all over the head with a smooth, fluid rhythm.

9. Use percussion movements of varying lightness and speed on your head to wake yourself up.

Neck and shoulders

Carrying heavy bags and slouching can often cause strain in the neck and shoulders. With muscles becoming taut and rope-like, it helps to have a remedy literally at your fingertips. How to ease pain:

1. Tilt your head back and with palms and fingers of each hand, squeeze the flesh at the base of the neck on either side of the spine. Slowly roll your head forward while squeezing. Hold the stretch for 10 seconds. Return your head to upright position.

2. Stroke the back of the neck with your hands. Using your fingers, make deep, circular pressures all around the neck area, avoiding the spine.

3. Place your left hand on your right shoulder and squeeze the muscle there. Hold the squeeze and slowly rotate your shoulder backwards. Repeat with the right hand on the left shoulder.

Hands

A day in the office is never complete without working the hands for long periods. Hands have nerve endings and stimulating these points benefits the whole body.

1. Rub your palms to warm them. Stroke deeply between each tendon of one hand using your thumbs.

2. With your thumb, stroke firmly the palm of the hand, and out to the side several times, in fanning motion. Make deep, circular thumb pressures all over the palm.

3. Pull and twist each finger with the knuckles of your other hand.

Work your way up to the fingertips.

Lower back

When your lower back aches, it?s a sign to take a break. You don?t have to get up. Sit cross-legged to begin massaging your lower back.

1. Put both hands on your lower back and let the thumb rests into the sacrum or the fused part of the spine and make circular pressures.

2. Then pummel the area with relaxed fists.

3. With hands still on your lower back, do a one-second back bend.