Massage Tutorial: Reflexology basics, techniques, & routine

Best for

Unwinding at the end of a long day on your feet, or practising a calm, focused foot routine with a friend or partner.

What you'll learn

• The "inch-worm" compress-and-slide technique, using the thumb to move gradually across the foot
• Keeping your thumb close to your hand and lightening your pressure as you straighten it, to avoid strain
• The basic routine: strips from heel to toes, a grid across the joints at the base of the toes, then each toe
• Following lines around the arches and heel, then along the top of the foot, finishing with a gentle ankle rotation
• Checking in often so nothing feels painful, and switching thumbs before they tire

Key moments

• 3:00 – The main technique: the "inch-worm" compress/slide
• 5:51 – The basic reflexology routine

Not ideal for

Anyone wanting a full-body session or a very light touch, as the creator notes reflexology is more intense than a Swedish foot massage.

This video is for relaxation and education, not medical advice. Stop if anything feels painful, and check with a professional if you have an injury or health condition.

Video by Massage Sloth on YouTube.

Before you press play

Have a towel, a cushion to rest the foot on and a little lotion if you like a smoother glide. Practise the inch-worm technique slowly on your own hand first, keep your thumb close to your hand and check in with your partner often about pressure. For a longer, map-based lesson, watch our foot reflexology techniques video, or try the quick self foot massage on your own feet.