These are the macros I use for self & target healing as Ret. Please modify and post if you have a better one. I am admittedly new to Ret. The 1st is for self (my name is Online). The 2nd is to heal ur friend. In 2s you would replace /target mouseover with /target Name. I placed an additional line /cast ! so as to ensure the Hand of Freedom and Hand of Sacrifice go off right away.
Self Heal & Break Root
#showtooltip Word of Glory
/target Onlìné
/castsequence reset=0.3 0,0,Hand of Freedom
/castsequence reset=0.3 0,Flash of Light
/castsequence reset=0.3 Word of Glory
/cast !Hand of Freedom
Heal Friend & Sacrifice Self
#showtooltip Word of Glory
/target mouseover
/castsequence reset=0.3 0,0,Hand of Sacrifice
/castsequence reset=0.3 0,Flash of Light
/castsequence reset=0.3 Word of Glory
/cast !Hand of Sacrifice