COMPLETE self massage

COMPLETE

selfmassageWORKBOOK

KristineKaoveriiWeber

COMPLETE

selfmassageWORKBOOK

Over100SimpleTechniquesforRe-energizingBodyandMind

COLLINS&BROWN

Contents

Introduction

Howtousethisbook

PART1 MassageTechniques

PART2 DirectoryofEverydayConditions

PART3 WellnessRoutines

Index

Bibliography/acknowledgments

IntroductionBefore there were muscle-relaxants, aspirins orchiropractors, people used their hands to rub awaytheir aches and pains. Massage is the most basichealing tool, and human beings have long recognizedits curative power.We knowmassage has a long andwell-respectedhistorybecausetheartandliteratureofmanyancientcultures,fromChinaandIndiatoGreeceandEgypt,depictmassageasan integralpartoftheirhealing systems. In modern times, in the Westernworld,massage was not considered a serious healingmethod until the latter part of the twentieth century.Today massage is enjoying a renaissance, and itspopularityisgrowingasthestylesofmassagetherapybecome more varied and sophisticated. Many peoplenowconsiderregularprofessionalmassageessentialtotheirphysical–aswellastheirmentalandemotional–well-being.Havingselectedthisbook,youmaybewellawareof

the benefits of massage and may have experiencedsomeofthemfirsthand.Youmaybefamiliarwiththespecial powerof self-massage,which is anaturalwayto take care of ourselves, and we instinctivelyunderstanditspotential.Whenweinjureourselves,ourfirst reaction is toholdandsootheastubbedtoeorabumpedelbow.Whenwehaveaheadache,weholdourforeheadorrubthebackofourneck;andstrainedeyeswelcomethesoothingpressureofwarmfingertips.

AnancientChineseillustrationofacupuncturezones.

Even the simplest self-massage techniques canconferawiderangeofbenefits,rangingfromrelaxationand stress relief to improving circulationand reducingpain.Specific,powerfultechniqueswillhelptoalleviateavarietyofsymptoms,withevengreaterresults.Thisbookwill serve as your guide to the healingworld ofself-massage.Allthetechniquesinthisbookaresimpleandclearly

illustrated, so they are easy to understand andperform. Many of them can be done just about

anywhere: at the office or on an aeroplane – evenduringabusinessmeeting.Someself-massage isbestpractisedwhenyou can find somequiet time to relaxafterwards,butthe“quickfix”massagescanhelp,evenwhen you’re on the go. You can choose themassagetechniquethatbestfitsyoursituationandlifestyle.Thisbookisnotintendedtoreplacemedicalcare,or

cure any illness. If you have any serious healthconditions, check with your doctor before using thisguidetoself-massage.

AnAncientEgyptianwallpaintingfromthetombofAnkhmahor,circa2345to2181BC.Thescenedepictsahandmassagebeinggiven.

HowtousethisbookYouhaveprobablypickedupthisbookbecauseyou have an intuitive understanding of thehealing power in your hands. The informationhere will give you a framework through whichyou can harness that energy, in order toassuage the minor discomforts of modern lifeandfeelbetteringeneral.Sharewhatyoulearnwith your friends and family so that they toocanexperiencetheirowninnatehealingability.

PART1:MASSAGETECHNIQUESThis section will familiarize you with the varioustechniques necessary to perform self-massage safelyandeffectively.Youwillnoticethatmassagetechniquesvary widely. While Swedish techniques are long andsoothing, acupressure techniques are more focused.Reflexologyusesdifferenttechniquesagain,withdirectbutmovingpressureonaparticularpoint.Youcertainlydon’t have to become an expert to use these self-massage techniques effectively, but having somefamiliarity with the different styles will help youimplementtheexercisesgiveninthisbookwithgreaterconfidenceandsuccess.

PART2:DIRECTORYOFEVERYDAYCONDITIONSEach condition generally has two or three differenttechniquestohelpyouaddressyourdiscomfort,basedonyourspecificsituation.Someentries include“quickfix”help,whichmaybemoreappropriatewhenyouareattheofficeorpressedfortime.However,themajorityof the techniques will take you no more than 15minutes, and many of them can be performeddiscreetly in just about any setting. Remember thatconsistency is important, and that following therecommendedguidelinesonhowmanytimesadayyoushould perform the massage will make your self-treatmentmore successful. If one technique does not

workforyou,attemptanotherandseeifyougetbetterresults.Alwaystrytomakeyourselfascomfortableaspossible while performing these massages. Relax andbreathe deeply. Being relaxed is important whileperformingself-massagebecause itactivatesadeeperresponse.Thisnaturalhealingresponseisanessentialelementofsuccessfulself-treatment.

PART3:WELLNESSROUTINEThis section introduces you to “do-in”, the ancientChinese method of self-massage. This is an excellenttreatment forgeneralwell-beingand relaxation.Usingthismassageonadailybasiscankeepyouenergizedandingoodhealth.

Swedish/classicmassage

TheoriginsSwedish or classic massage is the most widelyrecognized formofmassagetherapyavailable today–and the most popular. Its origins are generallyattributedtoDrPerHenrikLing(1776–1839),afencerwho developed a rheumatic condition in his shoulderand cured himselfwith a combination of exercise andmassage.Hethenpromotedhissystemofcure,whichbecameknownasthe“SwedishMovementTreatment”.Ling’s systemwas unique in that it combined some

form of exercisewith themassage of a specific area.Clearly,Lingcontributed topopularizingmassageasaformof therapy.However, thebasicSwedishmassagestrokesthataretaughtandusedtodaywerecreatedbya Dutch practitioner named Johan Georg Mezger(1838–1909). He adopted the French names to labelthe basic strokes under which he systematized hisspecific typeof therapy,which laterbecameknownasSwedishorclassicmassage.Swedish massage forms the basis of just about all

otherWestern-stylemassage. Having some familiaritywithSwedishstrokesisessentialinpractisingeffectiveself-massage.

Howdoesitwork?

Swedish massage relies on several primary strokes,which are used in variation. Each type of stroke isthought to have a specific therapeutic effect. Theseincludetherelaxationofmusclesandlocalizedareasofknottiness, increasing blood and lymphatic circulation,thereliefofpainandhelpingthebodytorecoverfrommuscle strain. The strokes are generally directedtowardstheheart,asthisassistscirculationandhelpsprocess the toxins that are released from musclesduringmassage.However, forself-massage this isnotalways practical – for example, in the foot massage,youwillbestrokingawayfromtheheart.Swedishself-massage is contraindicated in cases of skin infection,wounds,incisions,bruisesandinflammation.

ThestrokesAlthough there are several different kinds of Swedishmassage technique, the following three will give youenoughskilltopractisebasicself-massage.Don’tworryabout remembering the French names of thetechniques,sinceallof themassages in thisbookusetheEnglishtranslation.

Thestrokes

Longstroking(effleurage)

ThisstrokeisthemostcommonlyusedtechniqueinSwedishmassage.Itisasimpleglidingactionovertheskin.

Kneading(petrissage)Thisisakneadingstrokeusedtoliftupthemuscleandwringorsqueezeit.Petrissageisusedtoridthemuscleofwasteandbreakupadhesions.

FrictionFrictionisoftenusedgoalittledeeperintothemusclethanstrokingorkneading.Itisgoodforusingonsmallareasofthebodyandaroundbones.

PractisingaSwedishfootmassageonyourself

Topractiseeffleurageonyourself, takeoffyoursocks,sit inacomfortablechairandplaceyour left footoveryour right thigh. (Ifyouarenot flexibleenough todothis,don’tworry–anothertechniquewillbegivenlater,whichwillenableyoutopractiseeffleurage.)Rubyourhandstogethertowarmthem.Ifyoulike,youcanuseasmallamountofnaturalvegetableoil,butthisisnotessential.

1 Usingyourthumbs,slidethewholeinsideofonethumbupthesoleofthefoot,fromtheheeltothetoes.Beforeyou

finishthisfirststroke,followwithyourotherthumbinthesameway.Useextrapressureinsoreareas.Shortenthestroketoattendtospecificpoints.Continuethisthumb-over-thumbstrokingforabouttwominutes,andthenrepeatontheotherfoot.

PractisingaSwedisharmmassageonyourself

Ifyoucan’treachyourfeetcomfortablyandeasily,tryeffleurage on your arms. You may want to wear ashort-sleevedT-shirt for thispractice.Rubyourhandstogethertowarmthem.Ifyoulike,youcanuseasmallamount of natural vegetable oil, but this is notessential.

1

2

Placeyourhandoveryourwrist,withthefingerscurledaroundtheoutsideofyourwristandyourthumbtucked

underthewrist.Keepyourfingerstogether.Withalittlepressure,slide(inonestroke)upthearmtotheshoulder.Repeatthisseveraltimes.

Next,sitstillforafewmomentsandcomparethesensationsinyourarms.Youmaynoticeawarm,tingling

orrelaxedfeelinginthearmyouhavemassaged.Repeatthesametechniqueonyourotherarm.

PractisingaSwedishShouldermassageonyourself

1

2

Sitinacomfortablechair.Uselong,deepstrokesonyourleftshoulder,byslidingthefingersofyourrighthandfrom

thebaseofyourskulltotheoutsideofyourshoulderafewtimes.Keepthefingerstogether.

Forkneading(petrissage)placeyourfingersandthumbtogetheratthebackofthethickmusclebandontopof

yourshoulder.Lettheheelofyourhandrestjustaboveyourcollarbone.Nowsqueezeyourfingersandtheheelofyourhandtogetherandholdbriefly.Repeatthisactionseveraltimes.Moveyourhandtoaslightlydifferentspotaftereachsqueeze.Youcanspendmoretimeon,andpressmoredeeplyinto,sorespots.Continueforatleastoneminute.

Nowsitstill,takeafewdeepbreathsandnoticethedifference

3

1

infeelingbetweenyourshoulders.Repeatontheothershoulder.Varythepressureyouapplybysometimespressingyourfingertipsmoredeeplyintoanytightmuscle

areaandsometimespressinghardwiththeheelofyourhand.

PractisingaSwedishjawmassageonyourself

Placeyourfingertipsonyourcheeksinfrontofyourears.Clenchyourjawstogetherandyouwillfeelamusclepop

out–thisisthemuscleyouwillpractiseon.Relaxyourjawandbegintomakesmallcircularmotionswithyourfingertipsintothismuscle,circlinginbothdirections.Thisstroke,unsurprisingly,iscalled“circularfriction”.Theareamayfeelsore,sostartgentlyandslowlyincreasethepressure.Continueforaboutoneminute.

2Next,experimentbymovingyourfingertipstodifferentareasof

themuscle,againmakingsmallcircularmotions.Continueforanotherminute.Thismuscleisoftenverytightandhas

manysmallknots,whichyoumaybegintofeelasyoumassagethearea.Thissimpleself-massage,whenuseddaily,canlessentensionofthejaw.

Acupressure

TheoriginsAcupressureisageneraltermwhichdescribesanytypeofmassagethatstimulatesacupoints(pressurepoints)on the body in an attempt to achieve a therapeuticeffect.ItoriginatedinAsiaandhasbeenanimportantpartofChinesemedicineforthousandsofyears.Inthetwentieth century acupressure spread throughout theworldand transformed itself intoavarietyofdifferentstyles. Some of the styles that are popular todayincludejinshinjitsu,Shiatsu,zenShiatsu,shentao,jinshen,jinshindo,tuina,acu-yogaanddo-in.All formsofacupressureusefinger,hand,elboworfootpressureon the various acupoints. Some combine massagetechniques, while others are strictly point-focused;someusestrongpressure,whileothersapplyverylightpressure. The acupressure self-help guidelines in thisbook are simple and straightforward to enable you toachievegreatresults.

MeridiansAcupressureusesspecificpointsthatlieon“meridians”or “channels”. These invisible lines carry “chi”, or life-force energy, throughout the body. The 12 mainmeridians are controlled by different organs – forexample,theliver,kidneysorheart.Ifyouimaginethe

meridians as rivers of energy, then the acupoints arelikesmallpoolsordamsinthoserivers.Sometimesthepools get too full and at other times they are tooempty.Applyingpressurecanregulatetheflowsothattheseriversrunmoresmoothly.

ChinesemedicaltheoryChinese medicine is a sophisticated and ancientsystem, which has been in existence for more than5,000years.Chinesemedicalpractitionersusevariousdiagnostic tools, such as the condition of the tongueand thequality of 12differentpulseson thewrist, todetermine thecourseof treatment foreach individual.Treatment may include acupuncture, herbs, moxa (awarmingherbthatisplacedontheoutsideofthebodyand burned), cupping (the use of suction on certainacupoints), acupressure and massage. Although thiscomplex system of medicine takes years to master,simple and safe acupressure techniques can bepractised by just about anyone. Familiarizing yourselfwith a few basic techniques can help you cope withminorailmentsandmaintainyourhealth.

HowdoIperformacupressure?Youcanvisualizeacupointsasbeingabout thesizeofthepadofyourthumb,orevenalittlelarger.Youdon’thavetobetremendouslyprecise in findingthepoints;however;noticingasorenessornervysensationasyouarefeelingfortheacupointwillhelpyoulocateitmoreaccurately and treat it more effectively. Some points

are more sensitive than others, and occasionally youwon’thaveanysorenessatthelocation.Inthiscase,ifyouhavecarefullyfollowedtheinstructions,youshouldtrust that you have located the point correctly. Onceyou find the acupoint, steady, sustained pressure orsmallcircularmassagestrokes(usuallyforaboutonetothree minutes) is often sufficient stimulation. It isgenerally important to stimulate the same point onbothsidesofthebodyifpossible.

StimulatingtheacupointLargeIntestine4or“hoku”point,whichisoneofthemostwell-knownpointsandiscommonlyusedforconditionssuchasheadaches,toothpainandconstipation.

Reflexologytechniques

TheoriginsReflexology is theapplicationofpressure topointsonthehandsorfeet,whichcorrespondtocertainpartsofthe body. Although it is commonly believed thatreflexologycame fromChina, there isevidence that itwas also used in Ancient Egyptian, Babylonian andNative North American cultures. A carving at aphysician’stombinSaqquarainEgypt(datingto2350BC) depicts what looks like both a foot and handreflexologytreatment.

ThelongitudinalzonesThereflexologyusedintheWesttodayhasitsorigininnineteenth-century Russian and Germany scientificenquiry. An American, Dr William Fitzgerald, whostudied reflex theory while working in Vienna,consolidatedsomeof this researchalongwithhisowntheoriesandpublishedthebookZoneTherapyin1917.Fitzgeralddividedthebodyinto10equallongitudinal

zones of energy, running from the feet, up the legs,downthearmsandup intothebrain.Thezoneswerenumbered from one to five, from the middle of thebodytotheoutside,onbothsides.Fitzgeraldtheorizedthat any impairment to the free flow of life-forceenergyorchi,wouldaffect thevitalpartsof thebody

andtheorganswithinthatspecificzone.

ReflexzonesofthefootFitzgerald taught zone therapy to a friend andcolleague, Dr Shelby Riley. However, it was Riley’sassociate, Eunice Ingham, a physical therapist, whobecame particularly enthusiastic about the work.Ingham experimented with the effects of working ondifferent areas of the feet in relation to the 10longitudinalzones,untilshewasabletomaptheentirebodyonthefeet.

PractisingreflexologytechniquesBecause the reflex areas are minute, they must bestimulated directly and precisely. Circular friction-massage or back-and-forth rubbing is not as effectiveas pinching an area, rotating on a point or thumb-walking.

1Pinching

PINCHING

Pinchingisexactlywhatitsoundslike–youpinchwithyour index fingerand thumb topreciselystimulatean

area.Thethumbisusuallythetoolthatstimulatesthereflexzone,whiletheindexfingerstabilizesthethumbontheothersideofthehandorfoot.

2Rotatingonapoint

ROTATINGONAPOINT

Forthistechnique,placeyourthumbonthereflexzoneandyourother fingersaround thebackof the footorhand.Pressintotheareawithyourthumb,supportingthe pressure with your fingers from the other side.Then rotate your thumb as you continue to hold thepressure.

3aThumb-walking

3b

THUMB-WALKING

This technique may take a little more practice. It isoften described as using the thumb to crawl like acaterpillar over the reflex zone. Place thepadof yourthumbonyouroppositepalm.Nowbendtheknucklesothatyourolluptothetipofyourthumb(see3a).Next,flattenyourthumbagain,butmoveitforward

about 0.5 cm (¼ inch). Never let your thumb losecontactwiththeskin(see3b).Repeat theactionoveryour palm several times until it becomes an easyrepetitiveaction.

OthermassagetechniquesOtherstylesofmassagesuggestedinthisbookincludetrigger-point therapy, Indian head massage, manuallymphaticdrainageandaromatherapymassage–allofwhichusesimplemassagetechniques.Ifyoufollowtheinstructions carefully, you will have no difficulty inimplementinganyofthetechniques.

AnxietyForsomepeople, situationssuchasbeing interviewedfor a job or giving a speech can be paralysing. Self-massage can help to reduce anxiety andmake theseeveryday situations easier to copewith.While chronicanxiety should always be addressed by a healthprofessional, the techniques given below may bothalleviate everyday anxiety and complement aprofessionalapproachtomoreseriousanxietyissues.

Self-massagehelp

AIMStoloosenupthemusclesinvolvedinbreathingandhelprelieveanxiety

FREQUENCYtwiceaday

CONTRAINDICATIONSanychroniclungorheartcondition

CROSS-REFERENCEBreathingissues

Anxietycreatesmentalandemotional tension,aswell

1

as difficulty in breathing and an increased heart rate.Massaging the chest can help to relieve musculartension, make breathing easier and alleviate theemotionalcomponentofanxiety.

Withyourfingersseparated,massagethemusclesbetweentheribswithyourfingertips.Startattheouter

partofyourchestjustunderthecollarboneandmassagetowardstheheart.

2 Moveyourfingertipstotheribsinfrontofthearmpitsandcontinuemassaging.Massagetowardsthesternum

(breastbone),firstfromthearmpittotheareaoutsidethenippleandthenfromtheareainsidethenippletothesternum.

Herearesomeothertipstohelpyoucopewithanxiety-producingsituations:

Getregularcardiovascularexerciseandplentyofsleep.Cutdownoncaffeineconsumptionorcutitoutaltogether.Insteadofreachingforcigarettestoquellanxiety,findagentleyogaclassandattendseveraldaysaweek.Addingafewdropsoflavenderessentialoiltoawarmbathortooilforafootmassage(seeTiredfeet)canhelp.

3

4

Considerschedulingaprofessionalmassagethedaybeforeaparticularlyanxiety-producingevent,suchasapubliclectureorbusinessmeeting.

Placeyourfingertipsbelowyourbreasttissueandmassagethelowerribs,fromthesidesofthebodytowardsthe

bottomofthesternum.

Next,takeadeepbreath.Asyouarebreathingin,taparoundthewholeribcagewithyourfingertips.

5 Asyouexhale,slapyourchestandlowerribswiththepalmsofyourhands.Repeatsteps4and5forthreeto

fourdeepbreaths.

Acupressurehelp

AIMStocalmthemindandbody

FREQUENCYseveraltimesaday,asneeded

CONTRAINDICATIONSnoneknown

CROSS-REFERENCEMenstrualdiscomfort

ALSOBENEFICIALFORP8–fatigue,hardeningofthearteries,highbloodpressure

1

P6–nausea,morningandmotionsickness,vomiting,insomnia,palpitations,epilepsy

The hands have several acupoints that are useful forhelping to calm the mind. In old movies, whensomethinggoeswrongthere isoftenascene inwhichtheheroine is found “wringingherhands”. This hand-massagingisactuallyaninstinctivewayofcopingwithstress.Massaging the hands is very soothing and canhelptodiminishanxiety.ThePericardiummeridian,which runsstraightdown

the middle of the inside of the arm, is particularlyimportant in treating anxiety and stress. Thepericardium itself is the sheath or covering whichprotectstheheart.IntermsofChinesemedicine,whichis more metaphorical and poetic than westernmedicine, this “protection” is not only physical, it isemotionalaswell.

Slowlyandcompletelymassageyourhands,fingersandwrists.Payattentiontoanysoreareasandgivethem

someextratime.

2

3

MassagePericardium8:placeyourthumbinthecentreofthepalmandmassageincirclesforaboutoneminute.

Repeatontheotherhand.

MassagePericardium6:placeyourthumbinbetweenthetendonsontheinsideofthewrist.Slideupabouttwo-and-

a-halffingerwidths.Massageincirclesforaboutoneminute.Repeatontheotherwrist.

Chakra-balancingself-help

AIMStocalmthemindandbody

FREQUENCYseveraltimesaday,asneeded


ALSOBENEFICIALFORcentring,groundingandfocusingattention

This self-massage is used to balance the chakras.Easternmedicinebelievesthattherearemajorenergycentres(chakras)insevenmainplacesalongthespine,whichresonateoutthroughboththefrontandbackofthe body. Imbalances in the chakras lead tomental/emotional imbalances. In this massage,visualize using the calming, healing energy of yourhandstobalancethechakras.Boththefourthandsixthchakras contain acupoints that are beneficial foranxiety. After completing the following exercise, youcanuseyourfingertipstodosmallcircularmassageoneacharea.

1

2

Closeyoureyesandplacethefingertipsofonehandinthesixthchakra(betweentheeyebrows)andthefingertipsofyourotherhandinthecenterofthefourthchakra(inthe

middleofthechest).Breathedeeplyandfeelaconnectionbetweenyourhands.

Afterseveraldeepbreaths,removeyourfingersfromthesixthchakraandplacethathandoveryourstomachatthe

navel.Letyourbreathandattentionmovedownyourbody.Imaginethatyouranxietyismeltingawayandpouringdownintotheearth.

3 Next,restbothhandsinyourlapforafewdeepbreathsbeforeopeningyoureyes.

ArthritisSelf-massage can provide great relief for peoplesuffering from arthritis. Because there are so manydifferentkindsofarthritis,certaintechniqueswillworkbetterforsomepeoplethanforothers.Tryafewtoseewhich technique is right for you. Do not massageinflamed jointsdirectly,becausemassage canactuallymakeinflammationworse.Ifyoursymptomsareflaringup,itisbesttouseacupointsawayfromthesiteofthearthritis and to massage around, but not directly on,the joint.Herearesomeself-massagesuggestions forspecificarthritisissues.

Self-massageforhandpain

AIMStoeasesoreandachingjointsinthehands

FREQUENCYfive-minutemassageonceortwiceaday

CONTRAINDICATIONSinflamedjoints

CROSS-REFERENCEJointmobility

1

2

ALSOBENEFICIALFOR:overworkedhands

When your symptoms are not active, daily self-massage to the areawhere you have arthritis can bevery helpful. It is important to emphasize range ofmotion in the joints. For range of motion, supportaround the jointwithoneorbothhands(herewearemassaging the finger so you can only use one hand,butonanankleortoe,youshouldusetwo).Movethejoint gently in all directions. If you feel pain, you arestretchingthejointtoofar.

Massagethejointsthataremostarthritic.Rotateeachfinger;bendandstretcheachfinger.

Massagethebonesaroundthejoint.Slideyourfingersupanddownandsqueezeeachboneseveraltimes.Thiswill

massagethenervesthatfeedintothepainfuljoint.

3 Squeezethetipofeachfingerandthenquicklypullyourhandofftheendtostimulatebloodflow.

Acupressureself-helpforhandpain


FREQUENCYseveraltimesaday

CONTRAINDICATIONSpregnancy

CROSS-REFERENCEHeadaches,Jointmobility,Toothache

ALSOBENEFICIALFORconstipation,headache,toothache,facialpain,colds

This acupoint is excellent formany types of pain. Forthebestresults,use it inadditiontotheself-massageforhandpaingivenopposite.

1 PressLargeIntestine4:tofindthispoint,slideyourthumbdowntothepointwherethebonesofthethumbandindex

fingermeet,thenturnyourthumbupandpressintotheindexfingerbone.Youwillfeela“zingy”ornervysensation.Massagethepointinsmallcirclesforonetotwominutes.

Acupressureself-helpforkneepain

AIMStorelievekneepain,especiallyarthriticpain

FREQUENCYtwotothreetimesaday


CROSS-REFERENCEKneepain

ALSOBENEFICIALFOR

1

2

constipation,stomachproblems,fatigue

This massage will prove to be especially beneficial ifyoucanpractiseitatleastonceaday.

Beginbybrisklyrubbingthekneebetweenbothpalms.Massagethemusclesaroundtheknee.Continuefortwoto

threeminutes.

Massageacupoint“Xiyan”,locatedonbothsidesofthetendonjustbelowthekneecap,withyourindexandmiddle

fingers,foronetotwominutes.

3 Next,usetheknucklestorubStomach36,locatedaboutfourfingerwidthsbelowtheoutsideofthekneecap,for

onetotwominutes.

BreathingissuesYoucanuseself-massagetechniquestohelpcalmthebody so that breathing is more comfortable. Themassages shown here will help to strengthen andrevitalize the lung and kidney chi and can makebreathingalittleeasier.Whileself-massagetechniqueswill not cure breathing issues, they can complementmedicalcareandactastoolstoenableyoutotakeanactiveroleinyourownhealingprocess.

Self-massagehelp

AIMStohelpimprovebreathing

FREQUENCYtwoorthreetimesaday

CONTRAINDICATIONSforseriousbreathingconditions,suchasChronicObstructivePulmonaryDisease(COPD),alwayscheckwithyourdoctorfirst

CROSS-REFERENCEAnxiety

1

2

Poor posture and shallow breathing can inhibit thechestmusclesandcompromisebreathingcapacity.Thisself-massage techniquewill help to release tension inthechestandfreeupthemusclesusedinbreathing.

Quicklytaptheupperfrontribswithyourfingertipsasyoutakeadeepbreath.

Exhalethroughyourmouthandrepeatedlyslaptheupperribsusingyourwholepalm.Repeatsteps1and2three

times.Repeatthewholeprocessthreetimesonthelowerfrontribs.

3 Makefistswithyourhandsandmassagethekidneyarea,locatedjustundertheribsintheback,withyourknuckles.

Massageforaboutoneminute.

Acupressureself-help

AIMStoeasecolds,coughs,asthma,bronchitisandfever



CROSS-REFERENCENeckandshouldertension

ALSOBENEFICIALFORshoulderandupperbackpaincausedbyrespiratoryissues

Foracoldorcough,practisethismassageafewtimesa day. Do not be concerned about finding acupoints

1

precisely. In acupressure, we can think about pointsbeing as large as a medium-sized coin. Even if yourpoint location is a little off, the massage itself isrelaxingandwillhelp.Thismassagecanalsobehelpfulforchronicbreathingproblems.If you have time, combine this treatment with the

self-massage help shown opposite to create betterresults.

Inthespacebeneaththecollarboneonbothsidesofthebody,wherethecollarboneshoulder,youwillfindasoft

areathatmayfeeltenderasyoupressinwithyourfingers.ThisisthegeneralareaofacupointsLung1and2,whichareexcellentpointstohelpfreeupthelungsandmakebreathingeasier.Placetwoormorefingersinthissoftareaandmassageingentlecirclesforatleastoneminute.

2 Next,findtheacupointLung10,whichislocatedinthecentreofthepadofthethumb.Thisexcellentacupointis

alsogreatforfreeingupthebreath.Itiseasytofindbecauseitoftenfeelsabittender.Massagethispointonbothhandsforatleastoneminuteeach.

CirculationissuesThere are many causes of poor circulation, some ofthemmoreseriousthanothers.Ifyourcirculationhasrecentlybecomepoor,itisessentialthatyouconsultadoctor, determine the reason and treat the conditionappropriately. Some of the causes of poor circulationinclude diabetes, arteriosclerosis (hardening of thearteries), Raynaud’s disease, smoking, high bloodpressure, high cholesterol, obesity, varicose veins andphlebitis (inflammation of the veins). But poorcirculation may also simply be a case of prolongedexposuretocoldorlackofexercise,ormaybecausedbyhereditaryfactors.Whateverthecause,massageisgenerallyawaytohelpimprovecirculation.Ifyouhavea serious circulatory problem, consult your doctorbeforetryingtheseself-helptechniques.

Self-massagehelp

AIMStoimprovethecirculationingeneral,specificallytothehandsandfeet

FREQUENCYtwiceaday

CONTRAINDICATIONS

1

footulcersoranyotheropenwounds

CROSS-REFERENCEJointmobilityTiredfeet

ALSOBENEFICIALFORcalmingthemind,grounding

Massageisanexcellentwaytoimprovethecirculation.In fact improved circulation is oneof themostwidelytouted health benefits of massage. For more detailedinstructions on these massages, see the cross-referenceslistedopposite.

Usequick,strongstrokestocompletelymassageyourhands,fingersandwrists.Payparticularattentiontoany

soreareas,givingthemsomeextratime.Youmaywanttousemassageoilorcream.

2 Applymassageoilorcreamtoyourfeet.Usequick,strongstrokestocompletelymassageyourfeet,toesandankles.

Again,payparticularattentiontoanysoreareas.

Reflexologyself-help

AIMStoimprovethecirculationingeneral,specificallytothehandsandfeet

FREQUENCYtwiceaday

CONTRAINDICATIONSopenwounds,footulcersinthereflexzone

CROSS-REFERENCEEnergy-boosters

ALSOBENEFICIALFORfatigue

Massagingtheadrenalreflexareaofthefeetcanhelpto improve circulation. This reflex area may seemdifficult to locate, but it is generally sore, tender ortightonmostpeople(becausemostofusaska lotofouradrenalglands!)

1 Withyourfootplacedonyouroppositethigh,tracealinestraightdowntowardsyouranklefromtheinsideofthebig

toe.Theadrenalreflexzoneisalittlelessthanhalfwaydown(seeabove)Usethumb-walkingonthisarea.Continuefortwominutes,thenrepeatontheotherfoot.

ComputerstrainIf you spend a lot of time at the computer, you willknowthateventhoughyouaresittingstill,yourbodytakes a beating. Having an ergonomically correctworkspace can ease the strain of intense computerwork.Your feetshouldbe flaton the floor,your lowerbacksupported,thescreenshouldbeateyelevelandyourwristsandforearmsstraight.Lookawayfromthescreen frequently and get up and take a break everyhour.Evenifyoufollowtheseguidelines,youstillmaysuffer from tired eyes, sore wrists or carpal tunnelsyndrome,apainful lowerback, andaching shouldersandneck.However,self-massagecanhelp.

Self-massagehelp

AIMStorelievethestraincausedbycomputeruse

FREQUENCYfive-minuteroutine,threetofourtimesaday

CROSS-REFERENCECirculationissues,Eyestrain,Jointmobility,Lowbackache,Neckandshouldertension

ALSOBENEFICIALFOR

1

othertypesofrepetitivestrainactivity

Hereisaquickroutinethatyoucanuseduringaworkbreaktohelphealyourbodyfromtheoverallstrainofsitting for long hours at the computer. If you have aspecific ailment from using your computer (forexample,lowerbackpain),usethecross-referencestohelpyoufindamoreextensivemassageforthepartofthebodyinquestion.

Beginbyrubbingyourhandstogethertowarmthem.Placeyourwarmpalmsoveryoureyesandtaketwodeep

breaths.Repeattwotothreetimes.

2 Useyourrighthandtokneadyourleftshoulder.

3

4

Next,kneadyourupperarm,andcontinuethisactiondowntoyourwristandhand.

Repeattwotothreetimes.Spendsomeextratimesqueezingyourwrist.

Nowsqueezeandtwisteachfingerinturn.

5 Placeyourrightthumbinthecentreofyourouterwristcrease.Withdeeppressure,strokeyourthumbupyour

forearmaboutone-thirdofthewaytoyourelbow.Repeatthisstrokeseveraltimes.

Usethesameactionontheinsideofyourforearm.Repeatthewholesequenceontherightside.Finally,makefistswithyourhands.Leanforwardandvigorouslyrubthelowerbackwithyourknuckles,upanddownandfromsidetoside.Continueforatleastoneminute.

ConstipationIfconstipationisachronicproblemforyou,tryoneoftheseroutinesdailyforaweekortwoandyoumayseesome significant results. One technique may workbetter than another or be more convenient for yourlifestyle. Constipation should also be addressed byreassessing your diet and making the appropriatechanges.Forexample,youmayneedtoaddmorefibreand decrease your intake of refined foods. Thefollowing self-massage techniques can be helpful forchronicaswellasoccasionalconstipation.

Self-massagehelp

AIMStoimprovetheperistalticactionofthelargeintestine

FREQUENCYdailyforchronicconditions;severaltimesadayforoccasionalconstipation

CONTRAINDICATIONSanyseriousabdominalinjury,surgeryortumours

CROSS-REFERENCEIndigestion

1

2

ALSOBENEFICIALFORsoothinganupsetstomach

In addition to helping ease the occasional bout ofconstipation, this simple self-massage will soothe andstrengthenyourdigestivesystem.

Sitonachairorlieonthefloor.Makeafistwithyourrighthandandplaceitontherightsideofyourabdomen.Clasp

yourrighthandwithyourlefthand(left).

Breathein.Asyouexhale,pressdownwithyourhandsandslidethemaroundyourabdomeninalarge,clockwise

circle.Completethecircleasyoufinishonefull,slowexhalation.Repeatthisstep10times.

3 Next,imaginethatyouhavealargeclockonyourabdomen.Useallofyourfingertipstogethertomassage

each“hour”oftheclockwithsmall,clockwisecircularpressure.Startonyourrightside(ataboutnineo’clock,if12o’clockisjustunderyourbreastbone)andworkyourwayaroundinacircle.Massageeachhouroftheclockforabout15seconds.Maketwocompleterounds.

Acupressurequickfix

AIMStorelieveconstipation



CROSS-REFERENCEArthritis,Toothache

ALSOBENEFICIALFORdiarrhoea,rashes,toothandfacialpain

1

2

One of the most powerful and well-known acupoints,LargeIntestine4,hasavarietyofapplications.Itisaneasy-to-accessacupointthatyoucanuseatanytime.

FindLargeIntestine4,locatedonthebackofthehand,inthewebbetweenthethumbandindexfinger.Toaccess

thepointmosteffectively,slideyourthumbtotheplacewheretheindexfingerandthumbbonesmeet,thenpressintotheindexfingerbone.Youwillprobablyfeela“zingy”ornervysensationwhenyoufindthepoint.Pressandholdforoneminute,ormassageinsmallcircles.Massagethispointusingcircularpressureforaboutoneminute.Repeatontheotherhand.

MassagefromthetipofyourindexfingerdownastraightlinebacktoLargeIntestine4.Thisisthebeginningofthe

LargeIntestinemeridian.Massagingthislineencouragestheflowofenergyintherightdirectionandcanhelpalleviateconstipation.Repeatonyourotherhand.

3

4

Now,placeyourknucklesonStomach36onbothlegs,locatedjustbelowthekneecapontheoutsideofthe

shinbone.Rubthisareawithyourknucklesbrisklyforaboutoneminute.

Next,placeyourfistjustbetweenyourpubicboneandnavel,andgentlypressintoyourstomach.Useyourwhole

fisttomassagetheareaofConceptionVessel6–acommonlyusedacupointforconstipation.


AIMS

torelieveconstipation

FREQUENCYtwiceaday

CONTRAINDICATIONScolitis,irritablebowelsyndrome

ALSOBENEFICIALFORdiarrhoea

Thecolonreflexzoneonthefeetstartsatthebottomof the right foot andmoves over to the left foot (seebelow) Following this sequence exactly allows you totrace the path of the large intestine and help toimprove the flow of energy through this part of yourbody.Notethatifyouhavediarrhoea,youshouldtreatintheoppositedirectiontoreversetheenergyflow.

Useyourleftthumbtoworkonthebottomofyourrightfoot.

3

1

2

Thumb-walktowardsthelittletoeinthereflexzone,asshownhere.

Next,thumb-walkacrossthecentreofyourrightfoot.

Switchfeet.Useyourleftthumbtoworkthebottomofyourleftfoot.Thumb-walkacrossthecentreofyourleft

foot,fromtheinsideofthearchtotheoutside.

4

5

Next,thumb-walkdowntheoutsideedgeofyourfootusingyourrightthumb.

Finishbyusingyourrightthumbtothumb-walkacrosstheheeltotheinsideofthefootagain.Repeattheentire

sequencethreetimes.

Energy-boostersIffatiguehassuddenlybecomeaproblemforyou,youneed to checkwith your doctor to ensure there is nounderlying serious condition. Formany people a dailyenergy slump is an annoying problem, rather than atrue illness. Still, afternoon fatigue can interfere withyour work and make life in general less enjoyable.Eating a well-balanced diet (which emphasizes high-quality protein) and getting regular cardiovascularexercise can help – as can these self-massagetechniques. Justmake sure that you use thembeforeyougettootired.


AIMStoimprovekidneyandadrenalenergy

FREQUENCYattheonsetoffatigue


CROSS-REFERENCEArthritis,Indigestion,Kneepain

1

ALSOBENEFICIALFORBL23–dizziness,irritability,weaknessST36–generalwell-being,weakness,painbelowthenavel

The acupoint Bladder 23 is known as the Gate ofVitality,andmassaging thispointcanhelp to improveenergy and concentration. Massaging Stomach 36, orThree Mile Point, is also known to improve energylevels.

Wrapyourhandsaroundyourwaistandslideyourthumbstowardseachother.Feelforthebandofmusclethatruns

alongthespineoneachside,thenslideyourthumbsupalittlesothattheyarejustbelowyourribs.ThisistheGateofVitality.Leanbackintoyourthumbsandmassagetheseareasinsmallcircles.Continueforoneminute.

2 Next,placeyourknucklesonStomach36,justbelowthekneecapontheoutsideofyourshinboneoneachleg.Rub

thisareabrisklyupanddownforaboutoneminute.

Reflexologyquickfix

AIMStoimprovekidneyandadrenalenergy

FREQUENCYasneeded


CROSS-REFERENCECirculationissues

ALSOBENEFICIALFORkidneycomplaints

Usethetechniqueofrotatingonapointontheadrenal-glandreflexzone,asshownbelow.

Self-massagequickfix

AIMStoimproveenergylevels

FREQUENCYattheonsetoffatigue


CROSS-REFERENCELowbackache

1

ALSOBENEFICIALFORlowbackache

When your symptoms are not active, daily self-massage to the area can be very helpful in reducingpain and inflammation. It is important to emphasizerangeofmotiontechniques(movingthefingerorhandinmanydifferentdirections),which canhelp tobreakdownrestrictionsinthejoints.

Makeafistandplaceyourknucklesjustundertheribsofyourlowerback.Rubvigorouslyforatleastoneminute.

EyestrainEyestrainisespeciallycommonincomputerusersandotherswhodoclosework,suchassewingorknitting,and is exacerbated by poor lighting, glare from thecomputerortelevision,andnottakingsufficientbreaks.If you suffer from eye strain while you are working,makesurethatyoutakeabreakevery15–30minutesby looking away from your work and focusing on adistantobject(atleast6m/20ftaway)for20seconds.Herearesomeself-massagetechniquesthatcanhelp.


AIMStorelieveeyestrain



CROSS-REFERENCEComputerstrain,Hangovers,Mentalclarity

ALSOBENEFICIALFORST2and3–sinusconditions,facialpain,headaches,dry

1

eyes,headcongestionL3–headaches,hangovers,dizziness,allergies,footcramps

This sequence, which can bringmore energy (chi) totheeyearea,willsupplementbreaksoffocusingawayfrom the work you are doing. If your work involvesusing your eyes intensely, use this self-treatmentseveraltimesthroughouttheday.

Beginbyrubbingyourhandstogetherbrisklyuntiltheyarewarm.Placeyourwarmhandsoveryourclosedeyesand

taketwodeepbreaths.Repeat.

2

3

PlaceyourindexandmiddlefingersrespectivelyonStomach2,locatedatthecentreofthecheekbone,and

Stomach3,locatedatthebottomofthecheekbone(bothinlinewiththepupil).Massagethisareaintinycirclesforonetotwominutes.

Placeyourrightfootonyourleftthigh.UseyourleftindexandmiddlefingerstomassageLiver3,locatedwherethe

bonesofthebigandsecondtoesmeet,foronetotwominutes

(seeabove).Youwillfeela“zingy”ornervysensationwhenyoufindthepoint.Repeatonyourleftfoot.


AIMStorelieveeyestrain

FREQUENCYasneeded


ALSOBENEFICIALFORheadachesrelatedtoeyestrain

This is a simple technique that can help ease eyestrain.Useitwhileyouaretakingabreakfromyourorrelaxingafterwork.

1 Locatethereflexareaoftheeyesonthefoot,asshownhere(seeabove).Rotateonthepointandpinchthisarea

foraboutfiveminutesoneachside.

HangoversSelf-massage can help alleviate the symptoms of anoccasionalboutofover-indulgence,includingheadache,nausea and mental fuzziness. Because alcohol is adiuretic, it forces fluids out of the body and causes aloss of potassium. Eating a banana can help balancepotassium loss and stabilize blood-sugar levels, andsince bananas have an antacid effect, they can alsohelpwithnausea.Obviouslydrinkingalotofwaterthemorning after can help address the dehydrationbroughtbyabinge.Herearesomemassagetechniquestotry.

Indianheadmassageself-help

AIMStorelieveheadaches

FREQUENCYseveraltimesthemorningafterabinge


CROSS-REFERENCEEyestrain,Headaches

1

ALSOBENEFICIALFORstimulatingcirculation,encouraginglymphflow,releasingtoxins

Youmay want to try this self-massage while you areusingacoldpackonyourforehead.

Liedownonthefloororabed,orreclineinachair.Withyourfingertips,usecircularfrictiontomassagethe

musclesdirectlyunderthebaseoftheskull.Startwithyourhandsclosetoeachother,justoutsidethespine,andworkyourwayaroundtotheears.Continueforonetothreeminutes.

2 Next,massageyourtemplesinslowcirclesforoneminute.Changethedirectionofthecircleandcontinuefora

furtherminute.

Hydrotherapyquickfix

AIMStorelieveheadaches

FREQUENCYseveraltimesthemorningafterabinge


CROSS-REFERENCEHeadaches

ALSOBENEFICIALFORheadachesfromovereatingoreatingthewrongfoods

The tried-and-trusted coldpackon the forehead is anexcellenttreatmentforahangover.Coldhelpstoshrinkthe blood vessels and can ameliorate a throbbingheadache.Useanicepackwrappedinatowel.Ifyoudon’thave

anicepack,placesomeicecubesinaplasticbag,andwrap the bag in a towel. Apply this for about 10minutes. Take a break, then prepare a fresh pack ifnecessary.

Acupressurequickfix

AIMStorelieveheadachesandnausea

FREQUENCYthreetofiveminutesoneachpoint


ALSOBENEFICIALFORL3–releasingtoxins,soothingtheeyes,clearingthemindP6–insomnia,indigestion

1

2

Liver 3 is an excellent detox point. Pericardium 6 isfamous for relieving nausea. Together these twoacupointsmayhelpyourecovermorequickly.

PressLiver3,locatedwherethefirstandsecondtoebonesmeetonthetopofthefoot,onbothfeetforaboutone

minute.Youcanalsotrymassagingthispointinsmallcircles.

PressPericardium6,locatedontheinnerarm,two-and-a-halffingerwidthsabovethewristcreasebetweenthe

tendons,ontherightarmforaboutoneminute.Youmayprefertomassagethispointinsmallcircles.Repeatontheleftarm.

HeadachesIfyousufferfrommild,occasionalheadaches,youmaybe able to find relief with a few simple self-massagetechniques. If you have frequent headaches orrecurrent migraines, it is essential to get a diagnosisfromadoctorandseekappropriatetreatment.Herearesomemassage techniques that you can try forminorheadaches.

Self-massagehelpfortensionheadaches

AIMStorelievethepainofatensionheadache

FREQUENCYrepeatafteronehour,ifthefirsttreatmentdoesnotresolvetheheadacheoriftheheadacherecurs


CROSS-REFERENCENeckandshouldertension

ALSOBENEFICIALFORstiffneck,tightshoulders

1

Tension headaches are often caused by muscletightness in the neck and shoulders – this kind ofheadachewillfeeltightorsqueezing.Thegoodnewsisthat tension headaches respond exceptionally well toself-massage.

Lieonthefloororsitinachairandclaspyourhandsbehindyourneck.Squeezeandslideyourpalmstowards

eachother.Repeatthisaction,startingfromjustunderyourskullandworkingyourwaydowntowardsyourshoulders.Continueforoneminute.

2

3

Useyourfingertipstomassagetheneckmusclesoneithersideofthespine,usingsmall,circularmotions,fromthe

baseoftheskulldowntotheshoulders.Massageforonetotwominutes.

Placeyourrighthandonthethickbandofmusclebetweentheneckandshoulderontheleftside.Cuptherightelbow

withthelefthandforsupport.Squeezeandmassagethisareaforatleastoneminute.Switchsidesandrepeat.

Reflexologyself-helpfortensionheadaches

AIMStorelievethepainofatensionheadache

FREQUENCYrepeatevery1–2hours,asneeded

CROSS-REFERENCEToothache


ALSOBENEFICIALFORtoothaches,sorethroat,commoncold

This treatment uses the reflex points associated withthespineandbraintohelprelievetheheadache.

1 Useyourrightthumbandindexfingertopinchthetipofyourleftthumb(seeabove).Applyfirmpressureandhold

forfiveseconds.Repeat10times.Repeattheentiresequenceonyourrighthand.

Acupressureself-helpforsinusheadaches

AIMStorelievethepainofasinusheadache

FREQUENCYasneeded


CROSS-REFERENCEEyestrain,Toothache

ALSOBENEFICIALFORblurryvision,eyestrain,allergies,nasalcongestion,facialswellingtoothache

Thistypeofheadache,whichmanifestsintheforeheador around the eyes and cheeks, often respondsextremelywelltoacupressure.Youwillbesurprisedathowquicklyyoufeelthepressurebeingrelievedbythistreatment. If the sinus pressure returns after sometime,simplyrepeatthesequenceofpoints.Makesureyou consult your physician if sinus conditions are achronicproblemforyou.

1 Usingyourindexfingers,findStomach3,locatedatthebottomofthecheekbonebelowtheeyeonbothsides.

Massagethesepointsgentlyincirclesforoneminute.

2

3

Determinewhichpointismoretender,thencontinuetoholdStomach3onthatside,whilemovingyourother

handtoLargeIntestine20,locatedjusttothesideofthenostril,ontheotherside.Massagebothpointsinsmallcirclesforoneminute.

MovethefingerthatisonLargeIntestine20toBladder2,locatedontheinnercorneroftheeye,andhold.Movethe

fingerthatisstillonStomach3toLargeIntestine20onthesamesideandmassageinsmallcirclesforoneminute.

4 FinishbyholdingBladder2onbothsidesforafurtherminute.Restandtakeseveraldeepbreaths.

Acupressureself-helpfordigestiveheadaches

AIMStorelieveaheadachecausebydigestivedisturbances



1

CROSS-REFERENCEArthritis,Constipation,Jointmobility,Toothache

ALSOBENEFICIALFORdiarrhoea,constipation,rashes,toothpain,facialtension

Someheadachesarecausedbydigestivedisturbances,such as overeating or constipation. One of the mostwell-known acupoints, Large Intestine 4, can helpstimulate the digestive system to enable the body togetridofthetoxinsthatarecausingtheheadache.Youcan use this treatment several times a day, until theheadacheeases.

PlaceyourrightthumbonLargeIntestine4onthelefthand.Slideyourrightthumbdownintothewebbing

betweenthefingersandpressintowardsoftheindexfingeruntilyoufindaslightlynervyarea.Massagethispointinsmallcirclesforonetotwominutes.

IndigestionIndigestionisacatch-alltermforthingsgoingwronginthestomachandotherpartsofthedigestivesystem–including heartburn, excessive burping and gas, andfeelings of bloating and heaviness. These sensationsmay be accompanied by constipation or diarrhoea,nausea,vomiting,and/orageneralfeelingofweaknessand fatigue. Indigestioncanbecausedbypooreatinghabits, suchaseating too fastor toomuch,oreatingexcessively greasy food. Stress and anxiety, smokingand drinking alcohol also seem to aggravate (if notcause) indigestion. Allergies, lactose intolerance andlackofexercisemaycontributetotheproblem.


AIMStorelieveheartburn

FREQUENCYeveryhouruntilsymptomsresolve,oronceadayforimprovingsymptomsingeneral


CROSS-REFERENCE

Constipation

ALSOBENEFICIALFORdiarrhoea,constipation,gas

It is importanttounderstandwhichkindof indigestionyou are experiencing and to treat it accordingly.Chronic indigestion can lead to other more serioushealth conditions, such as peptic ulcers, an inflamedoesophagusorgallstones.Ifyouhavechronicdigestiveproblems, consult your doctor. Self-massage cancomplement other therapies, and here are sometechniquesfordealingwithoccasionalindigestion.When the lower sphincter of the oesophagus goes

intospasmsor isweak,gastric juicecaneasilysplashup into the oesophagus and cause heartburn.Massaging this reflex zone can help diminish theseverityoffrequentheartburn.

1 Usethetechniqueofpinchingandrotatingonapointonthereflexzoneofthelefthand,asshownhere.Continue

fortwotothreeminutes.


AIMStorelieveindigestion

FREQUENCYattheonsetofsymptoms,ortwiceadayforprevention


1

ALSOBENEFICIALFORstomachpain,abdominaldistension,diarrhoea,vomiting

This acupressure massage is helpful in relieving thesymptoms of indigestion and strengthening thedigestivesystem.

Reclineslightlyinachair.PlacethethumbsofbothhandsonConceptionVessel12,halfwaybetweenthebottomtip

ofthebreastboneandthenavel.Pressinandslightlyup.Massagegentlywithcircularfrictionforuptotwominutes.

2

3

Next,crossyourleftankleoveryourrightthigh.Usethefingertipsofyourrighthandtostrokedowntheoutsideof

yourleftshinbone,fromjustunderthekneetothetopofthefoot.Continuestrokingfortwominutes.

Useyourthumbtostrokeupwardsonyourlowerleg,justinsidetheshinbone,fortwominutes.Repeatontheright

leg.

JointmobilityInjuries,flu,coldweather,arthritis,overuseofthefeetorhandsandexcessiveacidityinthedietcanallcausejoint stiffness. In Chinese medicine, the joints areconsideredimportantplacesinthebody,wherethechior energy gathers; many of the major acupoints arelocatedinthewristsandankles.Painfuljointsgenerallybenefit from mild stretching (as long as there is noacute inflammation) and gentle massage. Dailymassagetothewristsandanklescanhelppromotetheflowofchi throughout thewholebody.Herearesomeself-massagetechniquestotry.

Self-massagehelp


FREQUENCYfive-minutemassageonceortwiceaday

CONTRAINDICATIONSdonotmassageinflamedjointsdirectly

CROSS-REFERENCEArthritis,Computerstrain

1

ALSOBENEFICIALFORcarpaltunnelsyndrome

A linimentsuchasTigerBalm(oranycamphor-basedover-the-counter product) can make this massagemoresoothing.Thissequenceisdesignedforthewrist,butyoucaneasilytransferittotheankle.

Ifyouareusingaliniment,beginbyrubbingagenerousamountintoboththefrontandbackofyourwrist.Ifnot,

gostraighttostep2.

2

3

Carefullymassagetheentirewristjoint.Startontheinsideofyourwristandmakesmallcircleswithyourthumballalongthewristcrease.Continueforatleastoneminute.

Next,makesmallcirclesintheareaaroundthewristcrease.Continueforatleastoneminute.

Turnyourhandover,holdthelittle-fingersideofyourhandwithyourfingers,andcontinuetousesmallcircles

withyourthumbtomassagetheothersideofyourwrist.Continueforatleastoneminute.

4 Turnyourhandoveragainandgraspthewristfirmlywiththefingersoftheotherhand.Squeezegentlyseveral

times.Thisactioncreatesmorespaceinthecarpaltunnel.Finishwithahandmassage.Repeatsteps1–5ontheotherside.

Trigger-pointself-help

AIMStoeasesoreandachinganklesandfeet

FREQUENCYseveraltimesadayuntilthepainlessens

CONTRAINDICATIONSlimitedmobilityinthehips

CROSS-REFERENCETiredfeet

1

2

Releasing this trigger point on your shin may helppainfulanklesandfeet.

Siteitherinachairoronthefloor.Thefirststepinthismassageistofindthetriggerpoint.Itislocatedonthe

outsideofyourshinbone,aboutone-thirdofthewaydownfromtheknee.Locatingthispointcanbetrickybecausethemusclesareusuallyverythickhere.Liftyourtoesandyouwillfeelamuscleontheoutsideoftheshinbonepopout.Keepingyourfingersonthatmuscle,relaxyourtoesandthenmoveyourfingersdownyourshinaboutone-thirdoftheway,feelingaroundforatightortenderarea.

Nowplacetheheelofyouroppositefootoverthisgeneralarea.Usetheheeltorubtheareastrongly.Continuefor

onetotwominutes.Repeatontheotherleg.Finishyourtreatmentwithasoothingfootmassage.

KneepainKnee pain can be caused by arthritis, tendonitis,bursitis,damaged ligamentsor cartilage,orvery tightquadricepsmuscles. It is important to understand thenatureofchronickneepaininordertotreatitproperly.If youhave occasional kneepain, someof these self-massage techniques can be very helpful. If you havechronickneepain,usingoneormoreofthetechniquesdailywillgreatlycomplementanyothertreatmentthatyouarereceiving.


AIMStorelievekneepain,especiallywhenaccompaniedbytightthighmuscles

FREQUENCYdaily


ALSOBENEFICIALFORstiffthighs

1

Knee pain is often the result of thick knots in thequadriceps muscle, caused by over-exercise or over-exertion.Ifyouhavekneepainunderthekneecap,trythefirsttechnique.If the pain in your knee is a little above the knee

joint,youmaywanttotrythissecondtriggerpoint.

Placeyourthumbonthetopofthethigh,justbelowthegroin.Moveyourthumbarounduntilyoufindatightor

“knotty”area.Massagethisareainsmallcircleswithboththumbs,orusetheoutsideofyourwrist.Continueforthreetofiveminutes.

2 Placeyourthumbonthecentretopofthethigh,equidistantfromthegroinandthetopoftheknee.Move

yourthumbarounduntilyoufindatightor“knotty”area.Itshouldfeeltenderorevenpainful.Massagethisareainsmallcircleswiththethumbs,orusetheoutsideoftheheelofyourhandforthreetofiveminutes.

3 Next,feeltheoutsideofyourthighandnoticeifthisareaisalsotight.Ifitis,takeafewminutestomassageitwith

thefingertipsofbothhands,workingfromtheupperthightowardsthekneejoint.


AIMStorelievekneepain(especiallyusefulforarthritis)


CONTRAINDICATIONSifyouhavehadrecentkneesurgery,consultyourdoctor

CROSS-REFERENCEArthritis,Constipation,Energy-boosters

ALSOBENEFICIALFORconstipation,stomachproblems,fatigue

Youwillfindthismassagewillbeespeciallybeneficialifyoupractiseitdaily.

1

2

Beginbybrisklyrubbingthekneebetweenbothpalms.Massagethemusclesaroundtheknee.Continueforabout

twominutes.

Findacupoint“Xiyan”(itisan“extra”pointanddoesnothaveanumber),locatedjustbelowthekneecaponeither

sideofthetendon.Massagebothsidesofthetendonwiththeindexandmiddlefingersofbothhandsforaboutoneminute.

3 Next,useyourknucklestorubStomach36,locatedaboutfourfingerwidthsbelowthekneecapontheoutsideofthe

shinbone,foraboutoneminute.

Reflexologyquickfix

AIMStorelievekneepain

FREQUENCYonceaday,ormore


ALSOBENEFICIALFORhipandlegpain

1

2

Removeyourshoes.Usetheheeloftherightfoottopresstheoutsideoftheleftfoot,asshownhere.Continuefor

abouttwominutes.Repeatontheotherside.

Alternatively,placetheleftfootontopoftherightthighandstimulatethetopofyourleftfootwithyourfingers.

LowbackacheAt one time or another about 90 per cent of thepopulationwillexperiencelowerbackpain.Avarietyofsituations can create low backache, including poorposture, prolapsed intervertebral discs, strainedmusclesorligaments,inflammationofthepelvicjoints,chronic constipation and pre-menstrual tension.Backache is sometimes combinedwith sciatica,apainthat travels down the leg. Back pain often respondswell to professionalmassage, chiropractic care and/orphysicaltherapy.Thefollowingself-massagetechniquescancomplementprofessionaltreatment.

Self-massagehelp

AIMStorelievebackache



CROSS-REFERENCEEnergy-boosters,Do-inself-massage

1

2

ALSOBENEFICIALFORsciatica,paralysisofthelowerextremities

This is a simplemassage that you can do atwork orhome,sittinginafirmchair.

Makefistsandleanforwardslightly.Placetheknucklesoneithersideofyourspineandrubbrisklyupanddownand

fromsidetoside.Continueforaboutoneminute.

Next,placeyourhandsonyourwaistwiththethumbspointingbackwardsandpressintothetightlowerback

musclesandthesacrum.Leanbackintoyourthumbs.Move

3

yourthumbstoanewspotandthenleanbackagain.Usecircularmassageforafewsecondsbeforemovingyourthumbstoanotherspot.Continuepressingintoyourbacklikethisforoneortwominutes.

Nowclaspyourhandsbehindyourbackwiththethumbsstraightandpressedagainsteachother.Taporpoundthe

thumbsideofyourhandagainstyoursacrum.Continueforaboutoneminute.

Lower back pain can also be the result of very tighthamstring muscles (the muscles in the back of yourthigh).Manypeopleholdstressintheirhamstringstheway others hold it in their neck and shoulders.Stretchingandmassagingyourhamstringscangreatlybenefityourlowerback.

1

2

3

Usethebacksofyourhandstostronglytopthebackofyourthighs.Itmayfeelgoodtousealotofpressure.Tap

foraboutoneminute.

Next,kneadthebackofyourthighwithbothhands.Continueforaboutoneminute.Repeatsteps1and2on

yourotherleg.

Whenyou’vefinishedmassagingthebacksofyourlegs,stretchthembothoutinfrontofyou.Placeyourhandson

yourshinsoryouranklesandgentlyleanforward.Ifyoufeelthestretchinyourlowerback,tryflexingyourfeet.Youshouldmainlyfeelthestretchinthebacksofyourlegs.



1





Someofthebestacupointsfortreatinglowerbackacheare in the leg and ankle. These points are easy toaccessandcanhelprelieveminorsymptoms.

FindBladder40onyourrightleg,locatedinthecentreofthebackoftheknee.Itmayfeelverytight.Useyour

thumbstogentlymassagethispointforonetotwominutes.

2 Next,placeyourrightfootonyourleftthighandfindBladder60,locatedbetweentheAchillestendonandthe

outeranklebone.Massageforonetotwominuteswithyourthumb.Repeatontheleftleg.







The inside of the foot, from the heel to the big toe,holdsmanyreflexpoints for thespine.Massaging thiswholeareacanbenefit the lowerback.Ifyourhipsorback are too stiff to place your foot on top of youroppositethigh,trythereflexpointsonyourhands,asshown.

1 Grasptheinsideoftherightfootwithbothhands.Twistandwringtheinsideofthefoot.Thenuseyourleftthumb

tothumb-walkuptheinsideofthearch,fromheeltotoe.Continueforonetotwominutes.

2Next,useyourleftthumbtothumb-walkupthelowerhalfofyourfootarch.Continueforonetotwominutes.Repeatontheleftfoot.

Handreflexologyquickfix




ALSOBENEFICIALFORsciatica

Ifyourhipsorbackaretoostiff toplaceyourfootontopofyouroppositethightomassageyourfeet,trythereflexpointsinyourhands,asshownbelow.

1 Thumb-walkoverthereflexarea,asshownhere.Continueforabouttwominutes.Repeatseveraltimesaday.

MenstrualdiscomfortDiscomfortbefore,duringoraftermenstruationcanbecaused by a variety of factors, including tight lowerback muscles and/or pelvic muscles, hormonalimbalances,lackofexercise,anaemiaandconstipation.It is important to consult your doctor to try tounderstand the underlying causes of your specificmenstruation-related symptoms and get appropriatetreatment.Thesesimple self-massage techniquesmayhelp.

Self-massagehelp

AIMStorelievethelowerbackpainandpelvictensionthatcausemenstrualdiscomfort

FREQUENCYonceortwiceaday


CROSS-REFERENCELowbackachep.56

ALSOBENEFICIALFOR

1

lowbackache,sciatica

Liedownonyourbackonacarpetedfloororpaddedsurface.Raiseyourkneesandbringyourfeetupflaton

thefloor.Liftyourhipsandslideyourfistsunderyourlowerback,withtheknucklesfacingup,oneithersideofthespine.Gentlyrockyourhipsfromsidetoside,allowingthebackmusclestobemassaged.(Youcanalsotrythistechniquewithtennisballs.Puttwoinasock,tiethetopandplaceunderyourback.Rockyourhipsfromsidetoside.)

2Next,liftyourhipsandflattenyourpalmstothefloor.Slideyourhandsdowntoyoursacrum(lowerback).Loweryourhipsontoyourhands.Continuetorockfromsidetoside

andincircles,massagingthesacrum.


AIMStorelievemenstrualdiscomfort

FREQUENCYtwotothreetimesaday,beginningoneweekbeforetheonsetofyourperiod

CONTRAINDICATIONSdonotusethisacupointtorelieveanydiscomfortduringthelasttwomonthsofpregnancybecauseitcaninitiatelabour


ALSOBENEFICIALFORwaterretention,genitalpain,stomachdiscomfort

Thisacupointiswellknownforitsbeneficialeffectsonallsortsofmenstrualdiscomfort.Useitseveraltimesaday in the week leading up to menstruation, thenduringthefirstfewdaysofyourperiodwhenyouhavediscomfort.

1 PlaceyourrightfootontopofyourleftthighandfindSpleen6,locatedfourfingerwidthsabovethetopofthe

inneranklebone,justontheinsideoftheshinbone.Itwillprobablyfeelalittletender.Massageinasmallcircularmotionforaboutoneminute.Repeatontheotherleg.

Handreflexologyquickfix

AIMStorelievemenstrualdiscomfort


CONTRAINDICATIONS

1

noneknown

ALSOBENEFICIALFORthebrainandthepituitarygland

This easy technique can be used at any time,anywhere.

Usethepinchingtechniqueonthefirstknuckleofeachthumb,asshownhere.Stimulatethecreaseofthis

knuckleforaboutoneminute.

MentalclarityIftheneck isstiffandtight,bloodflowtothebrain isconstricted and this can result in mental fatigue.Unfortunately,manyofusassumeapoorposturewhenwe are doing concentrated mental work. Sittingslumped or without proper support of the lower backforlonghoursatacomputercancontributetotensionintheneck,shouldersandbackofthehead.Massagingyour shoulders and correcting postural misalignmentsmaybe very helpful in staving offmental fatigue andfogginess.Trytheseself-helptechniques.

Self-massagehelp

AIMStoimprovementalclarity

FREQUENCYatleasttwiceaday,duringbreaksfromwork

CONTRAINDICATIONSforseriousneckinjury,suchaswhiplash,checkfirstwithyourdoctor

CROSS-REFERENCEHeadaches,Neckandshouldertension

1

ALSOBENEFICIALFORstiffneckandshoulders,tensionheadaches

AROMATHERAPYTIPmixafewdropsofgrapefruit,peppermintorrosemaryessentialoilwithacarrieroilonyourhandsandrubthemtogetherbeforebeginningthismassage.Theseessentialoilsarewellknownfortheirabilitytoimprovementalclarity.

This simple exercise takes just five minutes andprovidesagreatdealofrelief.

Lieonthefloororsitinachair.Withyourfingertips,massageyourtemplesinsmall,slowcircles.Continuefor

aboutoneminute.Changethedirectionofyourcirclesandcontinuemassagingforanotherminute.

2

3

Next,claspyourhandsbehindyourneck.Squeezeandslideyourpalmstowardseachother.Repeatthisaction,

startingfromjustunderyourskullandworkingyourwaydowntowardsyourshoulders.Continueforaboutoneminute.

Nowuseyourfingertipstomassagetheneckmusclesoneithersideofthespine,usingcircularfriction,fromthe

baseoftheskulldowntotheshoulders.Massageforonetotwo

4

minutes.

Placeyourrighthandonyourleftshoulder.Supportyourrightelbowwiththelefthand.Kneadandusecircular

frictiononthisareafortwominutes.Payspecialattentiontoanyknots.

Acupressurequickfix




1

CROSS-REFERENCEEyestrain,Headaches

ALSOBENEFICIALFORtensionheadaches,poormemory,painthatinhibitstheabilitytoconcentrate,dizziness,coldsymptomsincludingsinuscongestion,swolleneyes

Thehealingpropertyofthisacupointissuggestedinitsname The Gates of Consciousness. This point has avariety of uses,many ofwhich are directly related tobrainfunction.

Sitinastraight-backedchair.Placeyourthumbsbehindtheearsandjustunderyourskulloneachside.Relaxyour

headbackintoyourhandsandagainstthechairback.Now

slideyourthumbstowardsthebackofyourhead.Stopjustbeforeyoucometothethickmuscleband–thisistheacupoint.Yourthumbswillbeabout5–7.5cm/2–3inapart.Massageforaboutoneminute.Youcanalsodothismassagelyingonyourback.

Reflexologyquickfix





ALSOBENEFICIALFORdizziness,fainting,fever

Stimulating the brain reflex area can help dissipatemental fatigue. This is agreat techniquebecauseyoucan do it in themiddle of a businessmeeting, on anaeroplane, or anywhere else when you need a quickboost.

1 Usethetechniqueofpinchingandrotatingonapointinthecentreofthepadofthethumbforabouttwominutes.

Repeatontheotherhand.

MusclecrampsMusclescancrampupasaresultofoveruse,which iswhy athletes are often plagued with this condition.Simplymassaging the crampedmuscle and stretchingtheareaoftenworkstorelievethecramp.Sometimesmusclecrampsarerelatedtomineralimbalancesinthediet. If you suffer from frequent muscle cramps, seeyourdoctor.Herearesomeself-massagetechniquestohelpwithoccasionalmusclecramps.

Acupressureself-helpformusclecramps

AIMStorelievemusclecramps

FREQUENCYrepeatwhenevercrampingoccurs


ALSOBENEFICIALFORheadaches,allergies,arthritis,eyestrain

The acupoint Liver 3 is recommended for musclecrampsingeneral,andspecificallyforfootcramps.

1 Placeyourrightfootonyourleftthigh.Useyourleftindexandmiddlefingerstomassagetheareawherethebones

ofthebigandsecondtoesmeet,foraboutoneminute.Youwillfeela“zingy”ornervysensationwhenyoufindthepoint.Repeatonyourleftfoot.

Acupressureself-helpforlegcramps

AIMStorelievecrampinthecalfmuscle

FREQUENCYrepeatwhenevercrampingrecurs



ALSOBENEFICIALFOR

1

lowerbackpainandsciatica

Massaging the acupoint Bladder 57 can help relieve acrampinthecalfmuscle.Evenifyouonlyhavecrampin one leg, it is good to massage the point on bothsidesofthebody.

TofindBladder57,slideyourthumbstraightdownthemiddleofyourcalfmuscle,untilyoucometothebottomof

themuscle.Thisisthepoint.Ifyourcalfisinspasm,thiswillbeveryeasytofeel.Useyourthumbtomassagethispointuntilthespasmresolves.Repeatonyourothercalf.

NeckandshouldertensionFor most people, neck and shoulder tension is anunfortunate symptom of modern life. During the 10yearsIhaveworkedasamassagetherapist,almostallofmyclientshavecomplained,atonetimeoranother(if not at everyvisit), of sore shoulders and/or a stiffneck. The cause can often be traced to everydayposture – including working at a desk, typing on acomputer, slouching in front of the television anddrivingacar.Inadditiontobadposture,poordigestioncanalsobeafactor.Twoimportantmeridians,theGallBladderandSmallIntestine,runthroughtheneckandshoulderarea.Modifyingyourdietbycuttingdownongreasy foods and salt, and eating slowly and in arelaxedmood, can often help to eliminate some neckandshouldertension.

Self-massagehelp

AIMStorelieveneckandshouldertension

FREQUENCYonceortwiceadayforchronicconditions,moreoftenforacute

CONTRAINDICATIONS

1

noneknown


ALSOBENEFICIALFORtensionheadaches

This isa short treatment thatyoucaneasilydowhilesittingatyourdesk.

Makeafistwithyourrighthand,butkeepthefistlooseatthewrist.Supportyourrightelbowwithyourlefthandif

necessary.Tiltyourheadslightlytotherightandpoundyourfist(withasmuchstrengthasyoulike)intothehardmusclebandthatrunsontopofyourshoulderupintoyourneck.Continueforaboutoneminute,thenrepeatontheotherside.

2

3

Squeezethesameareaontopofyourshoulderwithyourrighthand.Slideyourhandfromtheshoulderuptothe

neckandsqueezetheneckmusclesforaboutoneminute.Repeatontheotherside.

Useyourfingertipstomassagetheneckmusclesonbothsidesofthespine,usingsmall,circularmotions,fromthe

baseoftheskulldowntotheshoulders.Massageforonetotwominutes.

Reflexologyquickfix




CROSS-REFERENCEStress

ALSOBENEFICIALFORgeneraloveralltension,ulcers,whiplash,headache,fainting

This simple techniquewon’t wear you out. If you aretoo tiredor sore togiveyourselfaneckandshouldermassage,trythereflexzoneinyourhands.

1Pinchtheareabetweenthefingers,thenthumbwalkdowntheedgeofthethumbtothepalm.Continueforabouttwominutes.Repeatontheotherhand.



FREQUENCYtwiceaday,ormoreaften



ALSOBENEFICIALFORheadache,jawpain

Almosteveryonewillexperienceatightnessinthetwotriggerpointsofthetrapeziusatsometimeoranother.These points can cause a lot of the tension on top ofthe shoulder, in the neck and between the shoulderbladeandspine.Somesimpleself-massagewillhelptobringrelief.Trigger-point therapygenerallyworksbestwhenyourepeatitdailyforaweekormore.

1

2

Findthethickmusclerollontopofyouroppositeshoulder.Moveyourfingersaroundthisareauntilyoufindthe

sorestspot–thisisthetriggerpoint.Itisnotverydeep,anditmightfeelaboutasthickasapencilunderyourfingers.Massagethispointwiththefingertipsforabouttwominutes.Repeatontheotherside.

Next,lieonthefloorwithatennisballunderyourback,betweenyourshoulderbladeandyourspine.Rollaround

yourshoulderbladeuntilyoufindthesorestarea.Massagethisareabyrollingupanddown,andbackandforthforabouttwominutes.Repeatontheotherside.

PregnancydiscomfortSelf-massagecanbehelpful inaddressingavarietyofpregnancy-related discomforts, from nausea andheartburn to sore feet and back pain. It is always agreat ideatogetaprofessionalmassageorhaveyourpartnermassageyouwhenyouarefeelingthestrainofpregnancy; however, these self-help techniques canalsobringgreatrelief.

Aromatherapymassageself-help

AIMStorelievesorefeet,fatigue,generalillfeelingandemotionalsensitivity

FREQUENCYonceaday,generallyintheevening

CONTRAINDICATIONSbecarefulnottospendtoomuchtimeonthelittletoeorjustabovetheinneranklebonenexttotheshinbone,asthesearebothpointsthatcaninitiatelabouravoidroseoilduringthefirstfourmonthsofpregnancy

CROSS-REFERENCETiredfeet

1

Choose an essential oil such as lavender, eucalyptus,orangeor rose tomixwitha few tablespoonsofpurevegetable oil, such as sesame, almond or sunflower.Lavenderessentialoil isagoodchoicefor itsrelaxing,pain-relievingqualities;youmaywanttotryeucalyptusororangeifyoufeelasthoughyouneedapick-me-up,orroseifyou’refeelingparticularlyblue.

Aftersoakingyourfeetinhotwaterforafewminutes,drythemandsitinacomfortablechair.Spreadatowelacross

yourthighandresttheoppositefootonthetowel.Useaboutoneteaspoonofyouroilmixtureandbegintoworkitintothesoleofyourfootwithslowsweepingthumbstrokes.

2

3

Payspecialattentiontotheinsideofyourheel,belowandtothesideoftheanklebone.Makesureyoumassageeachtoe.

Massagethetopofyourfootwithyourfingers.Strokebetweenthebones.Continueforaboutfiveminuteson

eachfoot.Whenyouarefinished,propyourfeetup(makingsureyoukeepthemwarm)andrelax.


AIMStorelievenausea

FREQUENCYcanbeusedwhenevernauseaarises


1

CROSS-REFERENCESinuscongestionandpain

ALSOBENEFICIALFORinsomnia,palpitations,epilepsy,motionsickness

This acupoint is well known for its ability to controlnauseaandvomitingandcanbeusedsafelyduringallstagesofpregnancy.It isalsoexcellent forcontrollingmotionsickness.

FindPericardium6,locatedtwo-and-a-halffingerwidthsabovethewristcrease,betweenthetendonsinthecentre

ofyourforearm.Pressthepointdeeplywithyourthumbandholdthepressurefirmlyforfivetotenlong,slowbreaths.Repeatontheotherside.Continueonalternatesidesuntilthenauseasubsides.

Self-massagehelpforheartburn

AIMStoquellheartburn

FREQUENCYwheneverthesymptomarises;usepreventivelytowardstheendofpregnancy


CROSS-REFERENCEMentalclarity,Stress

ALSOBENEFICIALFORcalmingthemind

Performthismassageoveryourclothing.Thetechniqueworksbest in conjunctionwithothernatural therapiessuch as taking a calcium supplement or digestiveenzymes.

1

2

Useyourfingertipstostrokedownthebreastbone.Beginatthenotchinyourcollarboneandslideyourfingers

downtoyourabdomen.Repeatforoneminute.

Next,usingthesamestrokingmotion,slideyourfingersstraightdowntothetopofyourabdomen.Uselight

pressureifyouareinyourlasttrimester.

SinuscongestionandpainSinusesmaybecomeirritatedbyallergies,coldsorflu.Both acute and chronic sinus problems can indicate amoreseriousconditionthatneedstobeevaluatedandtreatedbyadoctor.Self-massagecanbeanexcellentadjuncttoothertherapies.


AIMStorelievesinuscongestionandpain



CROSS-REFERENCEEyestrain,Neckandshouldertension

ALSOBENEFICIALFORST3–eyeirritation,sinusheadaches,facialpainBL10–headache,rigidityoftheneck

Thesetwoacupointscanhelpclearupblockedsinuses

1

2

andmaybeusedatanytime,anywhere.

FindStomach3byplacingbothindexfingersunderyourcheekbonesandpressingupintothebone.Rubyour

fingersbackandforthalongtheridgeoftheboneuntilyoufeelaslightdepressioninit–thisistheacupoint.Itwillprobablybetender–moresoonthesidewhereyouarefeelinggreatercongestion.

Holdthepointwithfirm,steadypressureonbothsidesandtake10deepbreaths.

3 Next,findBladder10byplacingyourthumbsintothemusclesoneithersideofthespineatthebaseoftheskull.

Thisacupointisrightonthemuscleband.Tiltyourheadslightlyforwardandbegintomassagethearea,makingslow,deepcircleswithyourthumbs.Evenifyouarenotexactlyontheacupoint,massageofthisareawillfeelgoodandwillhelprelievesinuscongestion.Massagethispointforabouttwominutes.


AIMStorelievesinuscongestionandpain

FREQUENCYtwiceaday

CONTRAINDICATIONS

1

noneknown

ALSOBENEFICIALFORfacialpain

Massagingthereflexzonesonboththehandsandthefeet can help soothe the sinuses. Remember, ingeneral, the feetareamoreeffective treatmentarea,but if youare inasituationwhereyoucan’tmassageyourfeeteasily,thehandsareagreatsubstitute.

Usethetechniqueofpinchingandrotatingonapointinthereflexzonesonthehands,asshownhere.Repeaton

eachdigitforaboutoneminute.

2 Thesinusreflexzonesinthefeetarelocatedinthecorrespondingplaces.Repeatthepinchingandrotating

techniqueonthefeet.

SleeplessnessJust about everyone has trouble sleeping sometimes.The causes can range from drinking too much coffeeduring the day to anxiety and not getting enoughexercise. Jetlag, the side-effects of medication andback pain can also cause occasional insomnia. If youareexperiencingchronicinsomnia,itisessentialtoseeyour doctor for appropriate treatment. If you haveinfrequent bouts of sleeplessness, self-massage canhelp you relax and get a good night’s rest. Thefollowingtechniquescanhelp.


AIMStorelieveinsomnia

FREQUENCYasneeded


CROSS-REFERENCEEyestrain,Menstrualdiscomfort

ALSOBENEFICIALFOR

1

2

BL62–eyestrain,epilepticfitsatnightKD6–irregularmenstruation,prolapseduterus

Youcanusethistreatmentinbedjustbeforetryingtoget to sleep, or if you wake up in the middle of thenightandcannotgetbacktosleep.

FindBladder62,locatedontheoutsideoftheankle,aboutathumbwidthdirectlybeneaththebottomoftheankle

bone.Kidney6isdirectlyoppositeBladder62,beneaththeinsideoftheanklebone.

Usethefingertipsofbothhandstomassagethesepointsinslow,circularstrokesforabouttwominutes.Repeaton

theotherankle.

3 Ifyouarelyinginbedanddon’twanttositup,tryusingtheheelofyouroppositefoottomassagethearea

beneaththeinneranklebone.Continueforabouttwominutesoneachsideandthenrelax.Repeatifnecessary.


AIMStorelaxthebodyandmindinordertofallasleep

FREQUENCYrepeatuntilyoufallasleep


ALSOBENEFICIALFORsinusproblems,headaches,bloodsugarproblems

1

Thereflexzonesonbothofthehandscanbeusefulineasing insomnia – and you can treat yourself whilelyingdown.

Usethepinchingandrotatingtechniqueonthereflexzonesofthehandsasshownhere.Repeatoneachdigitfor

aboutoneminute.

Meditationhelp

AIMStorelieveinsomnia

FREQUENCYdaily

CONTRAINDICATIONS

noneknown

ALSOBENEFICIALFORgeneralanxiety,tension

Try this simple meditation to help you get a restfulnight’ssleep.

1.Liecomfortably,eitheronyourbackoryourside.

2. Close your eyes and breathe deeply through yournose. Concentrate on the breath coming in throughyournoseandslowlyleavingthroughyournose.

3. Now take your awareness to your feet. As youbreathe in, tell yourself, “my feet are heavy.” As youbreatheout,tellyourself,“myfeetarerelaxed.”Repeatthis phrasewith the breath three times. Feel a warmrelaxingsensationspreadthroughyourfeet.

4.Next,takeyourmindtoyourankles.Asyoubreathein,tellyourself,“myanklesareheavy.”Asyoubreatheout, tell yourself, “my ankles are relaxed.” Feel thewarm relaxing sensation spread from your feet intoyourankles.Repeatthreetimes.

5.Continuethismeditationwitheachpartofyourbody.If you have not fallen asleep by the time you reachyourhead,begintheprocessagain.

StressIn today’s fast-paced world it is hard to find anyonewho doesn’t experience occasional stress. One of thebestthingsyoucandoforyourselfwhenyouareunderstress is to take a break and get amassage. In fact,stress reduction is one of the most highly toutedbenefitsofmassagetherapy.Whileitisgreattoreceiveamassage fromaprofessional,self-massagecanhelptoo.Tryoneofthefollowingtechniquesandseewhichworksbestforyou.

Indianhead-massageself-help

AIMStoeasestressandtension

FREQUENCYdaily


CROSS-REFERENCEEnergy-boosters,Eyestrain,Headaches

ALSOBENEFICIALFORheadaches,fatigue,tiredeyes

1

Indian head massage has been used for centuries tohelprelievestressandtension.Hereisasimpleroutinethatwilltakeyoulessthanfiveminutes.

Liedownorsitinachair.Beginbyusingyourfingertipstorubyourtemplesinsmall,slowcircles.Continueforabout

oneminute.

Next“shampoo”yourscalp.Beginjustbehindthetemplesandmakesmallcircles,rubbingtowardsthebackofyourhead.

3

2Massagethewholescalp.Continueforatleastoneminute.

Finishby“combing”yourscalpwithyourfingertips,fromthehairline,overthetopandsidesoftheheadanddown

thebackofyournecktotheshoulders.Repeatthisstrokeabout10times.

Reflexologyquickfix

AIMStorelievestress



CROSS-REFERENCEEnergy-boosters

1

2

ALSOBENEFICIALFORfatigue

Youcanusethismassagewhenyouareunderalotofstress,butdon’thavetimetotakecareofyourselfwitha longer self-massage treatment. The benefit of handreflexology is that it can be performed without otherpeoplebecomingawareof it,so the treatmentcanbedoneduringastressfulmeetingorwhilecommuting.

Usethetechniquesofpinchingorrotatingonapointonthereflexzone,asshownaboveContinueforuptofive

minutesoneachhand.

Alternately,placeamarbleorasmall,hardballbetweenyourpalmsandsqueezethemtowardseachother.Rollthe

ballaroundtheinnerpartofyourpalm.

Meditationhelp

AIMStorelievestress

FREQUENCYtwiceadayormore


ALSOBENEFICIALFORsleepissues,anxiety

Meditation is a tried and true remedy for stress.Because the point ofmeditation is to concentrate themind, it can help divert yourmind from the cause ofyourstresslongenoughtorealizeitismanageable.Inthe past few years,much research has been done toconfirm that meditation helps reduce stress andpromotes healing. Here is a short meditation to helpyoucopewithstress.

1.Sitinacomfortableposition–eithercross-leggedonthefloororinachair.

2. Close your eyes and breathe slowly and deeplythroughyournose.Concentrateon thebreath cominginandout throughyournose.Count fromdown fromtentoone.Youcanvisualizethenumbersinyourheadif it helps you to focus onbreathing and ignore other

thoughts.

3.Whenyougettoone,repeatthecountdownagain.You may want to repeat it a few more times beforeproceedingtothenextstep.

4. Take your awareness to the centre of your chest.Feelagentlewarmthandloveinthispartofyourbody.Overthenextfewbreaths,allowthatfeelingofwarmthand love to spread out fromyour heart until you feelyourwholebodygently radiatingwith it. Ifyourmindwanders, allow your awareness to come back to thecentre of the chest. Whenever a stressful thoughtarises, imagine wrapping it up in the warm, healingenergy of your heart until you feel it dissolve there.Continue this meditation for at least 10 minutes anduseitwheneveryouneedtorelievestress.

SwellingWater retentionand swelling (alsoknownasoedema)can be an annoying nuisance or a serious problem.Swelling fromkidney, liver or heart disease, diabetes,AIDSorotherdiseasesisaconditionwhichneedstobetreatedbyaphysician.Inanycase,itisgenerallynotagood idea togiveyourself a firm,deepmassageoveran area that is swollen. However, a specific kind ofmassage therapy, known as manual lymphaticdrainage,istremendouslybeneficialforit.Thistherapyis most effective when performed by a trainedprofessional, although simple self-massage can bringrelieffromminorswelling.

Manuallymphaticdrainageself-help

AIMStohelpreduceswelling

FREQUENCYtwiceaday

CONTRAINDICATIONSconsultadoctoraboutyourspecificcondition

CROSS-REFERENCECirculationissues.Kneepain,Pregnancydiscomfort,Tired

1

feet

Manual lymphatic drainage is a very light-touchmassagedesigned tohelp improve the flowof lymph.Excessive lymph that has not drained properly maybuild up in the soft tissues and cause swelling. Thismassage is aimed at reducing swelling by redirectinglymph towards the lymph glands, where it can beprocessedandrecirculated.

Startbytreatingtheneckarea,wheretherearealotoflymphnodes.Placeyourhandsoneithersideofyourneck

withyourfingerstogether,justundertheears.Letyourfingersstaystill,whileyoumoveyourarms.Movingyourwholearm,tracefiveveryslowcirclesunderyourears.

2 Moveyourhandsdownabout2.5cm/1inandrepeatthetechnique.Moveyourhandsoneortwomoretimes,

repeatingthissamelightcircularactionuntilyoureachthebaseoftheneck.Repeatthewholesequencethreetofivetimes.

5 Next,movetotheareathatisswollen.Ifitisanarm,youwillonlybeabletouseonehandatatime;ifitis

anywhereelseonthebody,usebothhands,asyoudidfortheneckmassage.Massagetheareainslow,lightcircles,workinginthedirectionofthelymphflow.Repeatthreetofivetimes.

•Forthefeet,anklesandshins:worktowardstheknees.•Forthethighs,lowerabdomen,hipsandlowerbuttocks:worktowardsthegroin.•Forthelowerback:worktowardsthewaist.•Fortheupperabdomen,chestandarms:worktowardsthearmpits.•Fortheneckandshoulders:worktowardsthecollarbone.•Forthefaceandhead:worktowardsthejawornapeoftheneck.

Acupressurequickfix

AIMStorelieveswellinginthelowerhalfofthebody

FREQUENCYthreetofivetimesaday

CONTRAINDICATIONSdonotpressdirectlyonswollenareas

CROSS-REFERENCEKneepain,Menstrualdiscomfort

ALSOBENEFICIALFORkneepain,menstrualcramps

Thisacupointisusefulfortreatingswellinginthelowerlegsandfeet.

1

2

FindSpleen9byslidingthefingersofyourrighthanduptheinsideofyourrightshinbone.Wherethebonerunsinto

theknee,youwillfeelacurve.Stophereandyoushouldfeelaslightlytenderarea,justunderthecurve–thisistheacupoint.

Findtheacupointontheleftlegwiththelefthandand,withbothhands,useacircularactiontomassagethepoint

onbothlegs.Continueforabouttwominutes.Ifpossible,elevateyourfeetafterwards.

TiredfeetAlthoughfeetworkhardallday,theyareoftenunder-appreciatedandneglected.Poorlyfittingshoes,stiflingsocksandstanding for too longall contribute tosore,aching feet. Because the feet contain so many nerveendings, footmassage can help rejuvenate the entirebody. A foot self-massage is a great way to treatyourselfattheendofalongday.

Shiatsuself-help

AIMStorelievesorefeet

FREQUENCYdaliy

CONTRAINDICATIONSdonotmassageulcersoropenwounds

CROSS-REFERENCEEnergy-boosters,Pregnancydiscomfort,Stress

ALSOBENEFICIALFORfatigue,tension,grounding,pregnancydiscomfort

1

If you are flexible enough, sit on the floor with yourlegscrossedandbacksupportedforthismassage.Youcanalsoperformitwhilesittinginachair.

Beginbyplacingyourrightfootonyourleftthigh.Withyourthumbstogetherandyourfingerswrappedaround

thetopofyourfoot,pressinastraightlinefromthecentreoftheheelupwards.Next,usethesametechniquefromtheinsideoftheheel,alongthearch,andfinallyfromtheoutsideofyourheeluptoyourlasttwotoes.Repeatthesequence.Eachtimeyoupress,holdforaboutonesecond.

Next,makeafistwithyourlefthand.Rolltheknucklesupthe

3

4

2sole,workingfromtheheeltothetoes.Repeatthisactionthree

orfourtimes.

Nowtakeeachtoebetweenyourthumbandfingers.Rollandsqueezeeachtoeforabout15seconds.

Ifyouareflexibleenough,taketheelbowofyourleftarmandpressitintothesoleofyourfoot.Makesmallcircles

withyourelbow.Afterseveralseconds,movetoadifferentpoint.Concentrateonthesoreareas.

5 Finishbysqueezingyourfootbetweenyourfingersandthumbs.Startneartheheel,holdforoneortwoseconds

andthenmoveuptowardsyourtoes.Repeatthesequencetwice.Thenrepeatitonyourleftfoot.

Self-massagequickfix

AIMStorelievesorefeet

FREQUENCYdaily

CONTRAINDICATIONSdonotmassageulcersoropenwounds

CROSS-REFERENCEEnergy-boosters,Pregnancydiscomfort,Stress

ALSOBENEFICIALFORfatigue,tension,grounding,pregnancydiscomfort

This is a technique that is perfect to do while sittingandworkingatadesk.

1.Useagolfballunderyourfoot.Pressdownandrolltheballaroundwithyourfoot.

2.Makesureyoupressunder thearchandunder thetoesofthefoot.

3. Use your other foot to help hold the golf ball inplace.

4.Repeatontheotherside.

ToothacheTooth pain can be caused by cavities or other dentalproblems. It is important to see your dentist and getthe problem corrected professionally. Try these self-massagetechniques tohelpyoucopewith thepain intheshortterm,andtorecoverfromdentalwork.


AIMStorelievetoothache

FREQUENCYasneeded


ALSOBENEFICIALFORthyroidimbalances,neckpain

While this reflexology treatment will not cure yourtoothache,itmaygiveyousometemporaryrelief.

1

2

Thereflexzonefortheteethisthefirstknuckleofallthefingersandtoes,(seeabove).Beginbyusingtheindex

fingerandthumbofonehandtostimulatethefirstknuckleofeachfingerontheother;alsoincludethefirstjointofthethumb.Usepinchingonthearea.Treateachfingerforaboutoneminute.

Next,pinchthefirstjointofthetoes(exceptthebigtoe)inthesamemanner.

Acupressurequickfix

AIMStorelievetoothache

FREQUENCYasneeded

CONTRAINDICATIONS

1

pregnancy

CROSS-REFERENCEConstipationHeadaches

ALSOBENEFICIALFORconstipation,headaches,facialpain

The well-known acupoint Large Intestine 4 can helprelievetoothache.Itcouldalsobeusedtorelievepainexperiencedafterdentalwork.

TheacupointLargeIntestine4islocatedinthewebbingofthethumbandindexfingeronthebackofthehand.To

findthepoint,slideyourthumbtowherethebonesoftheindex

fingerandthumbmeet,andthenpressintotheboneoftheindexfinger.Pressarounduntilyoufindatenderarea.Massagethispointdeeplyinsmallcirclesuntilthepainlessens.

Do-in:atraditionalAsianself-massageDo-in is a traditional self-massage from Asia, whichrelaxes tension, stimulates acupoints, loosens stiffjoints and reinvigorates the entire body. Today,manyacupressuremastersbelievethattheirartdevelopedinancient times out of the natural tendency to rub andpress sore areas of the body. Taoist monks were thefirsttosystematizethisself-healing instinctandcalledtheir method Tao-Yin (“The Way” or “Gentleapproach”).Tao-Yinwasconsideredbothahealingtooland amethod for promotinggeneral health; the termbecame “do-in” in Japanese, and today this techniqueisusedasaformofself-helpshiatsu.Theaimofthisstyleofself-massageistoharmonize

the energy flow through each meridian (a specificchannel of energy used in Chinese medicine). Do-inhelps release toxins, tone the muscles and skin,improve circulation, increase flexibility, reduce achesandpains,andpromoteself-awareness.Youcandoiteitherstandingorsitting.Do-incanbe

employed as a quick, five-minute re-energizingmassage,orasanhour-longhealingsession,whenyouwork more deeply into the joints, muscles and soreacupoints. It is nice to relax for a while after thismassage to allow the effects to settle into your bodyand mind. You can do this by sitting in a chair andclosingyoureyes fora fewminutes,orby lyingdown

on your back on the floor and resting for around 10minutes.Followthesequencesetout,whichstartsfromtheheadandworksdowntothefeet;orchoosepartsof the sequence, if you wish to concentrate on aspecificareaofthebody.

1

2

Head

Makefists,butkeepyourwristsveryloose,andtapthetop,sidesandbackofyourhead.

Usingthesameloosefists,tapincirclesaroundeachsideofthehead.

3 Useyourfingertipstomassagefromthetopoftheforeheadoverthecrownoftheheadanddowntothenape

oftheneck,withacombingand/orcircularfrictionaction.

1

2

Theface

Useyourfingertipstomassagetheforeheadwithcircularfriction.Startatthemiddleandmassageoutwardstothe

temples.

Continueusingsmallcirclesonthejawmusclesandthecheeks.

3

4

Rubthetipofyournoseinacircleusingyourfingertips.

Rubandsqueezeyourears.

1

2

Neck

Useyourfingertipstobrisklystrokeupthethroat.

Kneadthemusclesonthebackandsidesoftheneck.

3 Takeadeepbreathand,asyouexhale,stretchyourrighteartotherightshoulder,inhaleandthenstretchyourleft

eartotheleftshoulder.Inhaleandstretchyourchintowardsyourchest.Inhaleandlookup,tostretchthefrontofthethroat.Karate-chopthebackofyourneckfromthenapetotheshoulders.

12

Shoulders

Useloosefiststopoundtheshoulders,usingtherighthandontheleftshoulderandviceversa.

Graspandkneadtheareafromthebaseofyourneckouttotheshoulderjoint.Repeatontheotherside.

43 Circleyourshouldersbackandforwardsseveraltimes.

Inhale,drawyourshouldersuptoyourears,exhalestronglyandthrowyourshouldersbackdowninashrug.

Repeatthreetimes.

1

Handsandarms

Usealoosefisttotapdowntheinsideofthearm(fromtheupperarmtothepalmofthehand)anduptheoutside

ofthearm.Repeatthreetimes.

2

3

4

Knead,squeezeandtwistthemusclesofyourarm,fromjustbelowthearmpittothehand.

Brisklybrushdownyourarm.

Stretchyourwristinbothdirections.

5

6

7

Gentlypullingyourfingersdownwillhelptostretchthewrist.

Useyourfingertipstomassagethespacesbetweenthebonesofthehand.

Squeezeandtwisteachfingerandthethumbfromthebasetothetip.

8

9

Useyourthumbtomassagethepalmofthehand.

Giveyourwholearmashake.Repeatontheotherhand.

1

Torso

Bendyourfingersandmakethemfirm.Usethetipsofyourfingerstoquicklytapthefrontoftheribcagewhile

takingadeepbreath.

2

3

Exhalethroughyourmouthandrepeatedlyslaptheribsusingyourwholepalm.Repeatthreetimes.

Repeatthissteponthesidesoftheribs.

4 Bringyourfingersjustundertheribcage.Takeadeepbreathand,asyouexhale,bendforwardandmassage

deepintotheabdomenwithyourfingertips.Repeatthreetofivetimes,movingyourfingerstoaslightlydifferentplaceontheabdomeneachtime.

5 Useallofyourfingertipstogethertomakesmallcirclesonyourabdomen.Beginjustunderyourbreastbone,asifthis

was12o’clock.Massageforabout15seconds.Nextmoveyourfingertipstooneo’clockandmassageinsmallcirclesagain.Continueuntilyou’rebackat12o’clock.Nowreversethedirectionfor12morecircles.

1

Back

Makeloosefistswithyourhands.Tapyourlowerback,fromtheribsdowntowardsyourtailbone.Thentapyour

tailboneandyourbuttocks.

2 Placeyourhandsonyourwaist,withyourfingerswrappedaroundthefrontandyourthumbstotheback.Moveyour

thumbstothemusclesalongthespine.Leanbackasyoupressyourthumbsintoandmassagethesemuscles.Moveyourthumbsdownalittlefurtherandrepeat.

1

Legsandfeet

Youcandothissectionsittinginachairoronthefloor.

Useloosefiststotapdowntheoutsideoftheleganduptheinside.Usestrongpressure.Repeatthreetimes.

2 Usethebackofyouropenhandtotapdownthebackoftheleg.Usestrongpressure.Repeatthreetimes.

3

4

Usebothhandstosqueeze,twistandkneadallthemusclesoftheleg,fromthegroindowntotheankle.

Placeonefootontopofyourthigh,toworkonthefoot.(Sitinachairifnecessary.)Grasptheanklewithboth

handsandshakeyourfootvigorously.

5

6

Stretchyourtoesbackandusealoosefistontheoppositehandtotapthesoleofthefoot.

Usethethumbstomassagethesoleofthefoot.

7

8

Usethefingertipstomassagethespacesbetweenthebonesontopofthefoot.

Massageandtwisteachtoe.

9 Gentlybounceyourwholeleg.Repeatthewholesequenceontheotherleg.Nowrelaxfor5–10minutes,eitherlying

onthefloororreclininginachairwithyoureyesclosed.Breathedeeplyandallowtheabdomentoriseandfallwitheachbreath.Whenyouareready,openyoureyes,getupandnoticethepositiveshiftinyourenergy!

index

aacupressure,techniques18anxietyacupressure26chakra-balancing27self-massage24–5

arms,self-massage15,89aromatherapymassage,pregnancy68arthritis,self-massage28

bbackacheseelowbackachebreathingissuesacupressure31self-massage30

cchakra-balancing27Chinesemedicine18–19circulationissuesreflexology33self-massage32

classicmassageseeSwedishmassagecomputerstrain,self-massage34–5

constipationacupressure37reflexology38–9self-massage36

coughs,acupressure31

cramp,acupressure65

ddigestiveheadaches,acupressure49digestiveproblemsseeindigestiondo-in,self-massageroutine86–93

eenergy-boostersacupressure40reflexology41self-massage41eyestrainacupressure42–3reflexology43fatigueenergy-boosters40–1

seealsomentalclarity

ffeetself-massage81shiatsu80–1Swedishmassage14

hhandpainacupressure29self-massage28

hangoversacupressure45hydrotherapy45Indianheadmassage44

headachesacupressure48–9reflexology47self-massage46–7

heartburnself-massage69

seealsoindigestionhydrotherapy,forhangovers45

iIndianheadmassage44,74indigestionacupressure51reflexology50

jjawmassage17jointmobilityself-massage52–3trigger-point53

kkneepainacupressure29,55reflexology55trigger-point54

ilegcramps,acupressure65lowbackacheacupressure58reflexology58–9self-massage56–7

mmanuallymphaticdrainage78–9meditation73,76menstrualdiscomfortacupressure61handreflexology61self-massage60

mentalclarityacupressure63reflexology64self-massage62–3

meridians,acupressure18musclecramps,acupressure65

nneckandshouldertensionreflexology67self-massage66trigger-point67

ppregnancydiscomfortacupressure69aromatherapymassage68self-massage69

rreflexology,techniques20–1

sshiatsu,fortiredfeet80–1shouldersSwedishmassage16seealsoneckandshouldertensionsinusproblems

acupressure48–9,70reflexology71

sleeplessnessacupressure72meditation73reflexology73

stressIndianhead-massage74meditation76reflexology75

Swedishmassage,techniques12–17swellingacupressure79

manuallymphaticdrainage78–9

ttiredfeetseefeettoothacheacupressure83reflexology82

trigger-pointsjointmobility53kneepain54neckandshouldertension67

wwellnessroutine,do-inself-massage86–93

bibliography/acknowledgments

GeneralMassageDavies,Clair,TheTriggerPointTherapyWorkbook.Oakland,CA:NewHarbingerPublications,Inc.(2001)

Maxwell-Hudson,Clare,CompleteMassage:AVisualGuidetoOver100Techniques.NewYork:DKPublishingInc.(2001)

AcupressureandChineseMedicineGach,MichaelReed,Acupressure’sPotentPoints:AGuidetoSelf-CareforCommonAilments,NewYork:BantamBooks(1990).

Maciocia,Giovanni,TheFoundationsofChineseMedicine:AComprehensiveTextforAcupuncturistsandHerbalists,Edinburgh:ChurchillLivingstone(1989)

Shen,Peijian,MassageforPainRelief:AStep-by-StepGuide.NewYork:RandomHouse(1996)

ReflexologyDougans,IngewithEllis,Suzanne,TheArtofReflexology:AStep-by-StepGuide,Rockport:MAElementBooksInc.(1992)

Kunz,KevinandBarbara,HandandFootReflexology:ASelf-HelpGuide,NewYork:Fireside(1992)

IndianHeadMassageBrown,DeniseWhichello,TeachYourself:IndianHeadMassage,Chicago:ContemporaryBooks(2003)

PavilionBooksiscommittedtorespectingtheintellectualpropertyrightsofothers.Wehavethereforetakenallreasonableeffortstoensurethatthereproductionofallcontent

onthesepagesisdonewiththefullconsentofcopyrightowners.Ifyouareawareofanyunintentionalommissionspleasecontactthecompanydirectlysothatanynecessarycorrectionsmaybemadeforfutureeditions.

AllphotographsshotbyNeilSutherland,except:MaryEvansPictureLibraryWernerFormanArchive

ArtworkbyJulietPercival

I’dliketothankmyteachers:MichaelReedGachandtheinstructorsattheAcupressureInstituteinCalifornia,andSaulGoodmanandtheinstructorsattheInternationalSchoolofShiatsuinPennsylvania.ThankstoReneStephens,ValerieHartmanandGenieHardeeforreadingthemanuscriptandofferingtheirsuggestionsandexpertise.I’dalsoliketothankJaneEllisatChrysalisbooksforherpatientandmethodicalorganizingandediting,andJulietPercivalforherbeautifulartwork.AspecialthankstomydearfriendMartinaBarnesforherlove,supportandencouragement.Finally,thankstomyhusbandBhaveshandmybabyboyBhaeravaforcreatingthespaceinourlivesforthisbooktocomeintobeing.

KristineKaoveriiWeber

ThiseditionandeBookpublishedintheUnitedKingdomin2015byCollins&Brown

1GowerStreet

London

WC1E6HD

AnimprintofPavilionBooksCompanyLtdCopyright©Collins&BrownLtd2005,2015

Textcopyright©KristineKaoveriiWeber2005,2015

TherightofKristineKaoveriiWebertobeidentifiedastheauthorofthisworkhasbeenassertedbyherinaccordancewiththeCopyright,DesignsandPatentsAct,1988.

DistributedintheUnitedStatesandCanadabySterlingPublishingCo,Inc.

387ParkAvenueSouth

NewYork

NY10016–8810

Allrightsreserved.Nopartofthispublicationmaybecopied,displayed,extracted,reproduced,utilized,storedinaretrievalsystemortransmittedinanyformorbyanymeans,electronic,mechanicalorotherwiseincludingbutnotlimitedtophotocopying,recording,orscanningwithoutthepriorwrittenpermissionofthepublishers.

eISBN978-1-910231-48-7

Thisbookcanbeordereddirectfromthepublisheratwww.pavilionbooks.comFrontcoverphotography:ShutterstockPhotographybyNeilSutherlandSafetyNoteTheinformationinthisbookisnotintendedasasubstituteformedicaladvice.Anypersonsufferingfromconditionsrequiringmedicalattention,orwhohassymptomsthatconcernthem,shouldconsultaqualifiedmedicalpractitioner.

http://www.pavilionbooks.com

Documents

COMPLETE self massage