68

STOMACH AND BELLY

The stomach and belly are a soft, sensitive, muscle-covered area ofthe body, unprotected by encircling bones (though the lowerabdomen is in pari protected by the bowl of the pelvis). Long aga,when we tirst became upright, we exposed aur tender bellies to theworld. This made us mare vulnerable, but also able to relate maresensitively to one another. The stomach is also linked to the SolarPlexus chakra (see p.12), which is the seat of raw emotional energy,often of fear, but also of change and transmutation. AIso on thislevel is the diaphragm, which separates chest from abdomen. Ourbreathing pattern is a vital gauge of aur physical and emotionalhealth. Stomach problems, such as indigestion, are often linked toanxiety and emotional causes; a surge of adrenalin can provoke asudden sick feeling in the stomach. The belly houses the gut andalso aur "gut feelings". The Hara chakra, just below the naveI, isOur centre of gravity, strength and vitality. This is the centre fromwhich we "ground" ourselves through aur legs (see p.19). It is alsoclosely linked with aur sexuality. Tension and congestion here maycause constipation, flatulence or menstrual pain. Both massage andShiatsu can help to ease complaints in the abdominal area.

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Indigestion and nauseaIndigestion can be the result of acidover-production due to stress, oreating too much, or foods thatdon 't agree with us. The followingstrokes and techniques can help tosoothe the dl5comfort. Thevulnerable stomach must be

worked on slowly, with greatsensitivitj. Camomile orcardamom essences (see p.21 ) canbe helpful. Step 5 works byincreasing the energy fIow bylinking the stomach with thestomach meridian. Step 6 15specificatiI for nausea and releasestlghtness in the area caused bystress.

2 Gentlestroking down from ribsStartat one side of faur partner'sribcageand begln to glide faur handssmoothly downward, one after theother. Move over the lower ribs, thebaseof the nbs, and on to the

abdomen,wlth very light, slowstrokes.Work right across the lowerribcageand repeat several times.

3 Holding stomach and circling backWith faur partner IYlngon one sidekneel by her back and rest one handon her stomach just below herbreast bone. With faur other handcircle the mid back opposite faurholding hand, In a counterclockwlsedirection. As you circle, relax faurhand and stay present Move faurhand slowly, flowing over the forms.

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I Light circling on sides and stomachKneel beside faur partner's hip,faCing her head, and rest faur handsgently just inside her two hip bones.Now very lightly stroke up the sidesof her torso, then across the lowerribs under her breasts. Stroke

especially lightly down the centre,ending at the hip bones. Repeat thecircling several tlmes.

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4 Working under ribsKneel at your partner's right side andbegin to press gently, but also fairlydeeply, under her ribs on the Iertside, Keep the whole of your handsIn gentle contact, and use yourthumbs and the flats of your fingersto circle and press along under thebani ridge from Iert to nght acrossthe body, Keep faur massage slow,smooth, and veri sensltive here,remaining always withln thethreshold of pain.

COMMON AILMENTS

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5 Shiatsu pressing down stomachmeridian

Kneel by your partner and turn herleg inward by holding her foot withyour foot. With your "mother hand"placed over the stomach area abovethe navei, palm down the front ofher thigh with your active hand byleanlng in with your body weight.Move slowly and repeat three times,

6 Shiatsu stroking along base of ribsWlth your partner standlng up standbehlnd her and bring your armsaround her sides, letting yourflngertlps meet at the solar plexus,Now veri Ilghtly sweep both handsslowly out and away below the ribsand off the sides of the body, Repeatthe technlque several times,

70

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COMMON AILMENTS

Constipation and flatulenceConstipat/an can be caused by lackof fibre In the diet, byemotlonalfactors or by an Inadequate fluidIntake. Flatulence ISa buildup ofgases resultlng In dlstention anddlscomfort. The first stroke (Step1).works specifically with the calonand follows the direction of ItSwavelike muscular movements,

which help to pass dlgested foodalong inslde in a c/ockwlsedirection. With aii these strokes on

the belly area you should startIlghtly and gradually work In maredeeply. with care and sensitlvlty.Always move slowly and stayaware of what your hands aresensing. Mar;oram or fennelessences are suggested (see p.21).

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I Warking araund cal anKneel at your partner's right side aridrest both your hands on the right ofher lower abdomen. Start to workslowly upward with small flrmcircling strokes. Follow the directionof the calari, up to the nght lowernbs, across to the left arid then downto the Inslde of the left hip bone.Slide Ilghtlyacross to the right sideagain arid repeat.

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3 "Wavekneading"of bellyLightlyrest your hands on the centreof your partner's belly, one on tap ofthe other. Using the heels of yourhands push away across the belly aridthen let your hands curve over like awave, so that your flngers carne iritacontact arid begin to puii backtoward rau. Continue to rock slowlyback and forth rhythmically Inthisway for a short tlme.

72

2 PullingupsidesReaclr across to your partner's farside arid begin to puii up the sldewlth slow generous strokes, yourhands alternating arid overlapplng asthey cover the area between ribsarid hips. The movement shouldslightly lift arid rock your partner. Letthe stroke carne from your pelvls.Repeat on the other slde.

Menstrual painPainfulperiods usually resu/t fromhormonal imbalances in the body,and you might find it helpful to usesome of these techniques tarelieve tension in the area. 8eginwith slow circ/ing on the sacrum, asthis is very soothing. The sacraltone contains several pairs of holes(rom which nerves issue, and

pressing these will help to relievecongestion. Rocking the pelvisrelaxes the whole body andloosens the pelvic area. Massagingthe legs can also help to relievemenstrual pain. Try using eithercamomile or jasmine essence (seep.21) for this problem.

Caution.. Seek medical advice if

menstrual pain is persistent and/orsevere.

2 Pressing into sacrumWith faur partner Iyingan her front,kneel an ane side of her thighs andplace faur thumbs at the tap of hersacrum, keeping faur tingers incontact with the bady. Lacate thetwo upper Indentatians and, camingfarward from faur hara,lean inwithfaur thumbs. Hald for a momentand mave an dawn the sacrum ta

the base, pressing in the same way.

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I Holding belly and circling sacrumWith faur partner Iyingcurled onher side, kneel behind her and restone hand gently an her lawerabdamen, belaw the naveI. Withfaur ather hand circle slawly,caunterclackwise, over the sacrumand lawer back area. Keep faurhands and shaulders relaxed andstai centred and aware.

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3 Rocking pelvisAsk faur partner ta fiean her backand stand with one faat either sideof her legs. Bend faur knees anddrap farward fram faur hara. Usingfaur palms, start ta rock her hips

. rhythmicallyfromsideta side.Once" yau have faund a comfartable

rhythm the racking matian needsanlya light tauch ta maintain it.

73

MIDAND LOWER BACK

The back is fie strength area of the body. Yet despite its strengthmare people have a back problem at some time in their lives thanany other ailment. Lack of regular exercise, poor posture, tensionand stress aH contribute to aur backs' proneness to aches andstrains, and sometimes to mare serious problems. Oile of these, fie"slipped disc" occurs when the pad of cartilage between twovertebrae ruptures and some of the gel-like nucleus protrudes andpresses against a nerve. Ye't this is not always the cause of backpain. The large muscles of the back can suffer from strains thatmassage can often ease. The mid-back area relates to the SolarPlexus chakra, which is linked with emotion and change, and thelower back connects with both the Hara (strength, vitality andsexuality) and the Root chakra (our work, grounding and basic lifesituation - see p.12). Many back problems, and particularly thoselocated in the lower back area, seem to have emotional causes,often linked to energy blocks and withheld mobility in the pelvicarea. Since it is so vital to your back's health to have sufficientflexibility in the joints and muscles, we have included exercises tohelp your back to regain or retain its suppleness.

74

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MID AND LOWER BACK

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Mid backacheAching in the mid back isaftencaused by tightness in the verticalbands af muscle an either side afthe spine, Begin with slaw glidingstrakes and then mave an ta StersI and 2, which wark directly an thespinal muscles, Step I pushes upalang the grain af the muscle andStep 2 warks aut across the fibreswith the heels af faur hands. Step3 isperfarmed with the saft innerparts af faur farearms, andstretches the whale area withbroad comfarting mavements, Trymarjaram essencehere (see p.21).

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I Pushing along spinal musclesKneel beside your partner's hips and'rest one hand on his sacrum, Usingthe heel of your other hand, begin topush up verI slowly along the ridgeof muscle on one side of the spine,covering the whole mid-back area,Repeat several times along bothsides of the spine, using your bodyweight to push up along the muscles,

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2 Pushing across spinal musclesKneeling at your partner's side, kneesapart, rest the heels of both yourhands on the muscles at the far side

of his spine, just below his shoulderblades, Lifting your hips up andforward, use some of your weight topush slowly out acrass the ridge ofmuscle, Move down the mid back in

this way, then change sides andrepeat the strake,

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Kneelingby your partner, rest theinsidesof your forearms on his midback. Then glide them apart, one tothetap of the neck and the other tothe bottom of the sacrum. Start

againat the mid back, but now glidefaur arms apart diagonally, 50 thatanegoesover one shoulder, theather over the opposite buttock,Repeatthe stroke over the otherbuttockand shoulder,

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75

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COMMON AILMENTS

Lower backache

Lower back pain 15one of thecommonest of aii the ailmentstreated in this book. As well as

these massage strokes, which canbe done In combination wlthlumbar circ/ing (see Step 2, p.34)we show some useful stretchlngtechmques. In Step 3 the receivercuris up in the yoga "child's pose"-if this 15net comfortable you canachleve a similar effect by pressingdown on faur partner's knees (seeStep 2, opposite page). Tryrosemary essence (see p.2 1) forpain in th,s area.

Caution: If back pain 15severe andacute or If there are ani othermedical symptoms, consult adoctor, osteopath or chiropractor.

2 Kneadinglower backNow, using large, rhythmical rockingmovements, knead the whole of

faur partner's lower back area onthe opposite side, from work surfaceto spine. Use generous grasplng andsqueezing movements, with thewhole of faur hands, to work Intothe muscles slowly and thoroughly.Repeat on the other side.

3 "Child's pose" and back stretchAsk faur partner to kneel downwith hls forehead on the floor in the

yoga "child's pose". If this is diffîcultplace a cushlon between his buttocksand heels. Kneel by hls side and restone hand on the upper splne and theother on the base. Now press downso faur hands push in oppOSltedirections, stretching the spine.

76

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I CirclingsacrumKneel by faur partner and rest bothhands, one on tor of the other, onhis sacrum, as shown above. Now,

transferring some of faur weightforward on to faur hands, start slowcounterclockwise circles on the

sacrum. Gradually extend themupward on to hls lower back area,returnlng each time to the sacrum.Check how much pressure faurpartner prefers.

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I ShiatsubackswingWith faur partner Iyingan his back,stand astride his legs and raise hisknees. Yaur feet shauld be shaulder-width apart and faur knees bent.Now, using faur farearms, lift hislower legs belaw the knees, restingfaur elbaws an faur awn bentknees. Feel yaurself firmly raated anboth legs, and sit back slawly an tafaur partner's feet. This wililift hispelvisan inch ar twa aff the flaar.Now swing his whole lawer badygentlyfram side ta side.

2 Shiatsu pressing knees to chest8egin as abave, but thls time restfaur hands an the fronts af bathfaur partner's knees, keeping faurawn knees bent and faur shauldersrelaxed. Use same af faur weight tale!in gently dawn, pressing his kneesslowly taward his chest. Da natfarce past the paint af resistance.Hold far a moment ar twa thenrelease slawly.

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MID AND LOWER BACK

Lower backache: ShiatsuShiatsu of the /ower back aims tore/ax distorted musc/es and 50

a//ow rea/ignment of vertebrae.Pain in the /umbar area can be theeffect of imba/ance in the

functioning of the kidneys, sma//intestines and the organs in thepe/vis. Tight hamstnngs a/sa putextra stress on /ower back musc/es

and techniques that stretch and/oosen the back and /egs as we// asstrengthening the hara wi// bebeneflcial. The /ower back is an

area that is weak in many peop/e,50 work s/ow/y, with care,synchronizing taur breath withtaur partner's and with taur ownmovements, exha/ing as you app/ypressure.

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3 Shiatsu holding hara and lowerback

Kneeling beside faur partner, slideane hand beneath his lawer back,

palm upward, and rest the ather anhis lawer abdamen, ar hara, justbelaw the naveI. Relax and tune in ta

faur partner's breath. Imagine faurhands are channels far healingenergy that flaws effartlesslythraugh them. Hald far up ta threeminutes.

77

COMMON AILMENTS

Sciatica

SciatlcaISa sharp shooting pain feltin the legsand/or buttocks andback (usuallyon one side only),sometimes accompamed byatinglmgin the corresponding leg orfoot. It IScaused when a disc bulgesout between the vertebrae andpresses againstthe sciaticnerve.Most discprotrusions healthemselves, given enough time andrest and some ofthe strokesshown here mal help to asslst thehealingprocess. Try the differentmovements and focus on thosethat afford most relief Workslowly and be guided by faurpartner for the amount of pressureto use. Camomile or lavenderessences (see p.2 I)may be helpful.

Caution.. If sciaticpain ISpersistentand severe and/or on both sldesseek help from faur doctor or anosteopath.

2 KneadingbuttocksFacingfaur partner's side at hiplevel, reach aver ta hls appasitebuttack and start ta knead it with

slaw, firm circling mavements, asshawn abave, using faur whalehand. Facus wlth faur fingers andthumbs, searching inta the saft tissuebetween banes. Avaid areas af

sharp pain- wark aroundthem,natdIrectiI an them, and always staIwithln the threshald af pain. Mavearound and repeat an the ather side.

78

I Stretching to sides of sacrumWith faur partner Iyingface dawnkneel by ane thigh, facing hls head.Place the heels af bath faur handsan his sacrum, with faur fingerspaintlng autward. Naw raise faurpelvis and lean slawly farward an tafaur hands. Then gradually slidefaur hands away fram his sacrum,aut across the sides af hls buttacksand aH. Return ta the sacrum andrepeat a few times.

3 Circlingdown back of legWith the fingers af ane hand and thethumb af the ather, trace smallaverlapping Clrclesdawn the back afane thigh. Ease the pressure at theback af the knee, then pause tapress gently an the Shiatsu tsubo(marked) with faur thumb. Thencontinue ta circle dawn ta the lawercalf.Repeat an the ather leg.

5 PressingsacrumholesandunderiliaccrestsKneeling by your partner's thigh,facing his head, rest your thumbs oneither side of the tap of his sacrum.Feel for the small hollows, thenslowly lean on to your thumbs. Hold,release, then move down thesacrum, pressing the pairs of holes.Now press carefully outward alongunder the rims of the pelvic bone, asshown right.

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4 Heel-of-handpressureonbuttocksFacingtoward your partner's head,place the heels of both your handson the hollows at the sides of hisbuttocks, as shown left. Slowly pressyour hands in toward each other.T ry gently rocking the pelvis fromside to side, or use alternating orsynchronized circling movements towork into the soft tissue. Go gently ifthere is any tenderness.

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6 Stretching legsKneel at your partner's feet and takehold of one foot, one hand cuppedaround his heel and the othersupporting the front of his anklejoint. Now lean back from yourpelvis and let your arms go taut likeropes. Let your body take theweight and stretch the leg steadilyand flrmly. Release, then repeat onthe other foot.

79

COMMON AILMENTS

Aching hipsThe hips act as the body's fulcrum,joining legs with torso. Manypeople hold tension here, due to1.'1ckof exercise, structuralimbalance in the legsandsuppression of sexuality and anger(both basicdrives centred in thehara). Thiscreates stagnation in thepelvis and increasingly limited andpainful movement of the hlp jolnts.Pressingin the buttocks around thehip jolnts and rotating them bymoving the legs willincreasecirculation and mobility and help torelieve discomfort. The whole ofthe sequence for sCfatica(seepp.78-9) willalso be useful forwarming and loosening the musc/esaround the hip jolnt. Try marjoramessence for massaginghips (seep.21).

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I Pressingwith thumbs around jointKneelingbesidefaur partner, feelfor the hollow just above his hipbone (see diagram). Rest the balls offaur thumbs together at this point.Now lean forward from faur haraand let faur body push faur thumbsinto the hollow. Hold, release, thencontinue on around the joint in asemicircle. Repeat on other side.

[.80

3 Shiatsu pressing knee to chestBegln as above, but this time transferfaur body weight forward, pressinghls knee slowly toward his chest.Stop at the point of resistance andhold for a few seconds. Release

gently and repeat on the other leg.

2 Shiatsu rotating hip jointWith faur partner on his back, kneelon one knee by his thigh, facing hishead. Raise his leg, as shown left,using one hand on his knee and theother on his ankle. Start slowly torotate the hip joint by describingsmall circles with his knee. Graduallyextend the circles to the point ofresistance, then reverse the directionof rotation. Repeat on the other hip.

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MID AND LOWER BACK

81

COMMON AILMENTS

I Breathinginto painLieon your backwith your knees up,feet hip-width apart, and your armsand shoulders relaxed. Locate anarea of pain or tension in your body,and as you inhale, imagine yourbreath bringing healing energy andnourishment to this area. As youexhale imagine breathing out thetension or soreness with yourbreath, Breathe slowly and deeply inthis way for severa! minutes.

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3 Bringingkneesto chestLie on your back with your knees up,and hold them with your hands. Asyou' exhale, bring them graduallytoward your chest to the point ofresistance. You can bounce them

very slightlyin this position if it feelscomfortable, As you inhale, gentlylower them again until your feettouch the floor. Repeat

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82

Exercises for mid or /ower

back painIf we kept aur backs healthy andsupple with regular exercise and ifwe were aware of aur posture,many back problems would beavoided. Here is a series ofexercises to do daily.Neveroverstrain when exercising andmove smoothly and slowly. Doeach exercise only for as long asfeels comfortable. Breathingproperly (i.e. inhalingas you spreadout faur body and exhaling as youcurl in) willaid circulationand helpto heal strained musc/es. Work upgradually to the halfsit-ups andtake pain as a warning to go mareeasily.A pillow under the pelvismar help to ease the lower back.

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2 PelvicliftLyingasbefore, with your feet flaton the floor, lift the baseof yourspineand pelvisslightlyby tighteningthe rTlusciesof your abdomen andsqueezingyour buttocks together,As you do this, ma~esure your neckand shoulders remain relaxed. Holdfor a count of five and then relax aIIthe musclesand beginagain.Repeat

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4 Letting one knee fali out to side

Liean faur back as befare, withfaur knees up and feet apart. As yauinhale.let ane af faur knees flap autta the side. Keep faur neck andshaulders relaxed. Liftfaur legagainas yau exhale and an the next

" o' .._' , ~' inhalatianlet faur ather legflap aut".1 o,:l!~~" ceo'' ,"::""" ta the ather side. Repeat.

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---t" 5 Gentle twistStart as befare and, as yau inhale.letbath faur knees flap ta ane side sathat faur pelvisrollsfram the hips.Keep faur shaulders an the flaar asyau do this and for extra twist gentlyraii faur head ta the appasite side.As yau exhale, bringfaur kneesback up ta centre againand, an thenext inhalatian,let faur pelvisraIItathe ather side. Repeat.

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6 Partial sit-ups

Lyingan faur backwithfaur kneesslightlybent, gentlyraise faur neckand upper back aff the flaar as yauexhale,stretchingfaur arms farwardat the same time. Hald for a caunt offlveand then veri slawlyuncurlbackwardsa that faur back,thenfaur neck,faur head, and flnallyfaur arms are relaxingagainan theflaar. Repeat.

83

LEGSAND FEET

aur legs and feet support us, transport us, and connect us with theground beneath. They link with aur sense of security and stability- or lack of il. Many expressions in aur language reflect the legs'connection with security: "to stand on aur own two feet"; "tastand aur ground"; "to be a person of standing" and "having aurfeet firmly on the ground". Locking aur knees and bracing aur legscan give us a false sense of security, but in fact this increases aursusceptibility to shock or injury as it makes aur joints less flexible.The legs link with the hara (our centre of gravity) and the Rootchakra (our grounding and root situation in lire, see p.12). TheRoot chakra is at the base of the spine and it is from here that thenerves emerge ta supply the legs and feet, which are indeed aur"mobile roots". aur feet are complex structures, each having 26bones and an arch, which have to support the weight of the wholebody ab6ve, and act as shock absorbers. Massage brings awarenessto aur legs and feet, helps to improve aur circulation, clears wasteand toxins and generally increases aur sense of connection with theground.

84

CrampCramp 15a painful, sharp andsudden contraction of muscles. It

occurs most frequently in the legsor feet, but can happen in otherparts of the body as well. Cramp issometimes caused by salt 1055aftervery excessive sweating, or bypoor circulation. It can be violentand come on suddenly m the mght.In this sequence we show somealternating kneadmg and stretchmgmovements for the calf musc/e. As

well as massaging the leg it ISof tenhelpful to get up and walk about inorder to stretch the tlghteningmusc/es. Marjoram essence mar behelpful (see p.21 ).

LEGSAND FEET

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I Stretchingbackof legKneelat faur partner's foot and,cupping one hand under his heel, lifthis leg slowly to stretch the musclesat the back of the leg. To emphasizethe stretch you can use faur otherhand to press his foot back towardhls head. Hold the stretch for a fewseconds, then release. Then repeatas many times as are necessary.

2 Massagingcalfwith knee upWith faur partner's knee bent, kneelon elther slde of his foot and beginto work, with both hands, Into hiscalf muscle using slow, rhythmicalkneading and wringing strokes.Squeeze, press and liftthe muscles,using one hand after the other. Youcan alternate thls muscle massagewith stretches of the back of hls leg,as shown in Step 1.

3 Kneadingthe calfWlth faur partner Iyingon his front,kneel at his side and begin firmly toknead the calf muscle. Rock faurbody from faur pelvis as you lift,circle, and squeeze with alternatehands. Cover the whole calf areathoroughly.

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85

'1COMMON AILMENTS

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Knee ache, arthritis, sprainsandstrainsAs they are large weight-bearingjaints. the knees are subiect tapawerful farces. making themsusceptible ta physical stress. Thishappens particularly if they areusually held braced ar lacked. Themassage sequence shawn here willhelp the healing process after anystructural damage from injury hasbeen repaired (see p. 90). Thestrakes will alsa ease tired. achingknee jaints and help arthritic knees(see p. 92). The receiver can sir in achair. if Iying an the fIaar 15norcomfartable. Try using lavender arrosemary essence (see p.21 ).

Caution: Ifthe jaint 15inflamed arswollen, do notmassage it. butwork the musc/es abave and awayfrom the swelling ta disperse fluid.

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3 Massagingmuscles above kneeRest your hands on either side ofyour partner's leg, just above hisknee, and use your thumbs to makeslow, firm sweeping movements,upward and outward, over themuscles above the knee. Par specialattention to this area and then workgradually up the front of the thigh inthe same way.

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I Broad circling of knee jointStart by cupping your hands underyour partner's knee and then beginto describe broad circling andoverlapping movements rightaround the front of his knee withyour thumbs. Move rhythmically inalternating circles. As your thumbswork over the front of his knee jointyour fingers and palms are slidingunder and massaging both the sidesand the back of the joint.

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2 Deep tissue workKneeling between or beside yourpartner's legs, start to work slowlyand sensitively around the knee usingboth your fingers and thumbs topress into the soft tissue betweenthe bones. You can use small rotatingmovements, without sliding on theskin, as you press in. Stay presentand work right around t~e knee,keeping within the threshold of pain.

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86

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LEGSAND FEET

Leg ache: ShiatsuEnergy can easily stagnate andtoxins can build up in the feet andlegs due to lack of exercise andmovement. This causes the

circulation of blood returning tothe heart to become sluggish underthe puii of gravity. Many majormeridian$, and nerves run to andfrom the feet and legs, connectingthem to vital organs and glands,and when a buildup ofimpuritiescontinues the legs ache and thewhole of the body isadverselyaffected. Pressingdown on the legsand walking on the receivers feetactivates the movement of energyand encourages the dlspersal oftoxins.

I Shiatsupalmingdown backofthighWith your partner Iyingon hisfront,kneel on one knee and support hisbent leg on your other knee, Restone hand on his sacrum and, withyour other hand, palm slowly downthe back of his thigh. Build up andrelease each pressure by movingyour body weight on to and off youractivehand, Repeat on the other leg.

2 Shiatsukneelingon feet andpressingcalvesCarefully kneel on the soles of yourpartner's feet and place the palms ofyour hands on his calves. Incr~aseyour pressure by slowly movingyour body weig~t on to your kneesand hands, and begin to massage hiscalves. You can also work on yourpartner's thighs from this position.

3 Shiatsu treading on feetFor this technique, your partner'sfeet should lie flat, with the heelsfallingout to the sides. Using yourheels, walk on the soles of his feet.Put pressure anii on the insteps andballs of his feet, and take care not tostep on his heels. Ifthere is spacebetween his ankles and the floor,insert a rolled towel to fiIIthe gap.

87

COMMON AILMENTS

Footache, sprains and strains,arthritisFoot massage is wonderfullyrefreshingand relaxingand,because of the hundreds of nerveendings on the sale of the foot thathave reflex connections with aiiparts of the body, it can relax thewhole body as well. The sequencehere can be used in combinationwith the foot strokes shown forthe whole body(see p.36), and willhelp in the recovery stage of strainsor sprains (see p.90). Try rosemaryor bergamot essences (see p.21).

Caution.. Do not massage swollenor inflamedJoints.Before treatingarthritlssee p.92.

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2 Pushingfrontof foot backKneel beside faur partner and withone hand press down on his heel anduse the other to push the front of hisfoot back toward his head. Press to

the point of resistance, then hold,and release.

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/I RotatinganklejointWith faur partner Iyingon hisfront,lift his lower leg. Now clasp the sideof the big toe joint and let faur innerforearm rest on his heel. Using faurforearm like a lever rotate the wholefoot in a slow, wide circle, first in onedirection and then in the other.

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-3 Pressing down on baII of footKneel up, and with one hand, holdeither side of the Achilles tendon,

just below faur partner's heel. Withfaur other hand, press down on thebaii of hisfoot (not on the toesalone), while pushing the heel up.Lean firmly in to this stretch, butcheck the limit with faur partner.

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4 Twisting front of foot to sidesStill kneeling,face down toward faurpartner's toes. Claspeachside of thefront of his foot. Now slowly twist itsideways,first to one side and lhenthe other. Repeat several times.

LEGSAND FEET

5 RollingbaIIof foot between heelsof hands

Sandwichthe baiiof faur partner'sfoot (back and front) between theheels of faur hands. Now roll thebaiiof hisfoot between them and,with afirm rotating pressure, movefrom side to side, coveringthe wholeof the area just behind the toes.

6 Stretching toes apartHold two adJacent toes between thethumbs and flngers of faur handsand slowly puii them apart from eachother, stretching the web of skln. Letfaur partner tell you when thestretch is enough. Stretch aii the toesin this way.

7 PullingtoesFacingup toward faur partner'shead, hold his foot with one hand.With faur other hand, take hold of atoe between faur thumb and flngerand gently but flrmly rotate it a fewtimes. Then stretch it with a steadypuii before slidingfaur flngers to thetip and off. Repeat on every toe.

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I8 Holdingtoes ina bunchandshakinglegFace toward faur partner's headand, with one hand, grasp his toes ina bunch between the heel of faurhand and the flatsof faur flngers(avoid "clawing" in under the toes).With faur other hand, take hold ofthe big toe and joint and then withboth hands, liftthe leg slightly andshake it a little, thereby stretching aIIthe toes at once. Repeat from Step Ion the other foot.

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89

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Sprains and strains

A strain is an injury to muscle fibres or ligaments that have beenforcibly stretched beyond their proper length. This can result insome local pain and perhaps swelling. A sprain is mare severe andis caused by a violent wrench or twist, causing tearing of themuscle fibres or the ligaments of a joint, resulting in pain, swellingand bruising. The most common areas to be affected are wrists,ankles and backs. These are both common injuries that can behelped by massage in the recovery stages, but you will need tofollow the process outlined below. Having ascertained from adoctor that no bones are broken, the best initial treatment forsprains and strains is an ice pack or a cold-water compress if no iceis available. Then you should apply a bandage and support thejQint, elevating it if possible. Rest for between 24 and 48 hours, oruntil tenderness has subsided. Remedial massage treatment canthen begin.

Don't work directly on swollen areas, but start with gentlegliding strokes that push up toward the heart, above the injury. Inthe case of a sprained ankle, for example, work first from knee tothigh, and then from ankle to knee, to help disperse the fluid (seebelow). As the injury heals you can begin to work all aratind thearea with careful kneading and friction strokes. Finally, wherepossible, you can work with passive movements to help restoremobility. Always keep within the threshold of pain. You could usea mixture of lavender and rosemary essences (see p.21).

Drainingabove swelling in sprained ankle

With faur partner Iyingdown, his ankle and up toward the knee. Useknee supported with a cushion, alternatinghand movements, gentlybeginto stroke slowlyupward, first squeezingand pushingintheon the thighfrom knee to tor of leg, direction of the heart to aid theAfter several minutesdo the same dispersalof fluidfrom the joint alongon the lower leg,working above the the blood and Iymphvessels,

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there is persistent aching fromstrained muscles, alternating hotand cald campresses can bringrelief.

Applyinghot andcoldcompressesYou need two bowls, one containingiced water and the other veri hot(not boiling) water, and two cottoncloths or small towels. It is useful tostart with the hot compress, 50wring out one cloth inthe hot water,then fold it to shape and apply it tothe area of pain for three minutes.Next wring out the cald cloth andapply it for one minute. Continuealternating these compresses forbetween ten and fifteen minutes.

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Arthritis

There are many different kinds of arthritis, all of them involvingthe joints. The most common are rheumatoid arthritis andosteoarthritis. Rheumatoid arthritis is a generalized disease thatcaD start in childhood, usually in the small bones of the hands orfeet. Joints become very painful, swollen and infiamed, and thecondition caD spread throughout the body. Osteoarthritis is adisease of later lire, linked with wear and tear and mechanicaldeterioration of joints, bones and discs. It is often rotind first in thelower neck and lower back, and caD occur in joints where therehave been previous injuries. Massage caD help to reduce pain inboth these ailments. However, if a joint is swollen or infiamed donor work on il. You may give it hand healing by just resting yourhands' lightly on the painful area for several minutes whileremaining centred. Then work with light gliding strokes above theswelling, in the direction of the heart. Where there is no swellingyou caD use whatever strokes feel good to your partner, from thesection of the book that deals with that part of the body.

Before doing passive movements on arthritic joints check with adoctor to see if this is alright and then always go very sensitivelyand keep within the pain threshold. Never force movementsbeyond their range. General soothing, slow stroking and gentlekneading and thumb circling aratind the affected areas caD becomforting and relaxing. Rosemary and lavender essences dis-solved in oiI will also help to alleviate pain (see p.21).

Supporting the limbAs people with arthritis may feel toostiff to climb on to a table or getdown on to the floor you canimprovise in a variety of ways withchairs of different kinds, and stoolsor footstools to support the legs.Watch faur own posture and avoidbending too much. Sit on the flooror on a stool or chair as you work.

92.

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INDEX

A

Anxlety 33Arms and hands 64-7

Aromatherapy essences 20, 21Arthritis92

of arms and hands 64offoot88-9of knee 86of neck 53-55

Asthma 60, 63

and chest congestlon 6 1and upper back and shoulder 56

Aura 13

B

Backacheexercises for 82- 3

low76-7mld 75upper 56-9

Basic massage strokes 22-7

Bergamot 21 , 33, 56, 61, 88Bronchial infections

and chest congestion 61

and upper back and shoulder 56Bronchitis 63

c

Camomile 21, 33, 45, 69, 73, 78

Cardomom 21, 69

Centnng 19, 23

Shiatsu technique 63Chakras !3

Brow 44Crown 44Hara 68,74,84Heart 52, 60, 64Plneal see BrowRoot 74, 84

Solar plexus 68, 74Throat 52, 64

Chest 60-3congestion 61-2

"Child's pose" 76

Circling 23Colds 60

Compressfor headaches 46

for migraine 45for neckache 53

for upper back, shoulder paln 56-8for sprains and strains 90-1stiffness or paln 56

Connectlng 23, 43Constipation 72Contralndlcatlons 93

Coughs63Cramp

arm 64, 65leg and foot 85

Cupping26III

~. 94

D

Deep tissue strokes 23, 25Depression 33"Dragon's mouth" technique 27"Draining" 35,39,42

E

Enfolding 23Essentialoils

see Aromatherapy essences

Eucalyptus 21, SI, 61

F

Fatlgue33Featherrng strokes 23Fennel 21 , 72

Flatulence 72

Footache 88

Frrction strokes

see Deep tissue strokes

G

Glidlng strokes 23

"Grounding" 16, 68medltation for 19

H

Hacking26Hand healing 93

for arthritis 92

Hand problems 66-7Hara 16, 19, 22. 27, 32, 59, 73, 77, 80Head 44-51Headache 44-9Heel-of-hand pressure 27Heel-of-the-hand stroke 25Hlps

achlng80

IJ

Indian heallng massage 47

Indigestion 69-70

In-do pornI 60Insomnia 33

jasmine 73

K

Ki 13Kneading 24Knee ache 86

L

Lavender 21, 33, 45, 59, 78, 86, 90, 92

Legache 87Legs and feet 84-9Lower back 74-83

1

M

Marjoram 21 , 59, 72, 75, 80, 85

Massagebaslc strokes 22-7

beginning 16-21contraindications 93

making contact 20tables 18value of 10, 12, 15

Medium-depth strokes 23, 24Melissa 21 , 45

Menstrual pain 73Meridians 13, 14,48

stomach meridian 69

upper back meridians 59Mid back 74-83

Migraine 44-5

...

N

Nausea 69-70Neck 52-9

ache 55stiffness 53-5

strain 53-5

o

Oii 23carrier oils 21

mineral-based 20

vegetable 20, 21

Oiling 20, 23arm 39back 33, 75backs of legs 35buttocks 34

legs 42nose and sinuses 60torso 41

Osteoarthritls 92

self-help for 55

PQR

Palm pressure 27Percussion strokes 23, 26, 61Plneal chakra

see Chakra. Brow 44

Plucking 26Rheumatoid arthrrtis 92

Rosemary 21, 51, 53, 55, 56, 65, 76, 86, 88,90,92

s

Sciatica 78-80

Shiatsuas a healing IDol 13,23, 27

basic techniques 27

beglnning 16-19

connectlng points 49

"dragon's mouth" technique 27

for achlnghips 80for asthma 63for bronchitis 63for colds 60

for congestlon 60for coughs63for headaches48-9for indigestion 69-70for legache87for lower backache77

for menstrual pain 73for nausea69-70

for sinusproblems 60for upper back stiffnessand pain 59

Shoulders 52-9

stiffnessor paln 56-8Sinuscongestlon 59"Slipped disc"74Sprainsand strains 90

arm 65foot 88knee 86neck 53-5

Stomach and belly 68-73

Publisher's acknowledgementsGaia would like to extend special thanks to the following:Sara Thomas, Jane Downer, Chris Jarmey, Sheilagh Noble,Fausto Dorelli, Lesley Gilbert, Peter Sperryn, SaraMathews, all the photographic models, aRd the staff atMarlin Graphics Ltd aRd F. E. Burman.

Author's acknowledgements.First of all 1want to thank Chris Sturgess-Lief, whoencouraged me to write the book when it was still only anidea. 1also would like to thank Jane Downer for hercontribution on Shiatsu aRd her invaluable help aRd support(and wonderful Shiatsu treatments). Thanks also to ChrisJarmey for his advice. 1want to thank Lucy Lidell for her

Recommended reading

Brooks,Charles,SensoryAwareness,VikingPress, 1974

Downing, George, The Massage Book, Wi1dwood House,1973

LideU, Lucinda, The Book of Massage, Ebury Press, 1984

Masunaga, Shizuto, Zen S hiatsu, JapaR Pub1ications, 1977

Montague, Ash1ey, Touching, Harper aRd Row, 1971

Ohashi, Wataru, Do-it-yourself Shiatsu, Unwin Paperbacks,1976

Tanner, John, Beating Back Pain, Dorling Kindersley, 1987

Van Durkheim, Eraf Karlfried, Hara: the Vital Centre ofMan, Unwin Paperbacks, 1977

Sources of quotes on p. 7Gunter, Bernard,Massage, Academy Editions, 1973

Liss, Jerome, In the Wake ofReich, Coventure Ltd, 1976

Brooks, Charles, Sensory Awareness, Viking ~ress, 1974

INDEX/ A CKNOWLEDG EMENTS

T

T ennis elbow 64. 65

Tsubos 13,48, 51

uw

Upper back 52-9Whiplash InJury44Whole body massage32-43Wringing 24Wrist problems 66-7Wnter's cramp 66

work on the book, aRd all her support aRd darity. Manythanks to Joanna Godfrey Wood for aUher bard work,co-operation aRd patience in editing, a1soto SusanMcKeever, aRd to Lynn Hector for her design aRdpatience.Thanks to Fausto Dorelli for his beautifu1 photographs aRdto Sheilagh Noble for her sensitive drawings. Thanks, too,to Peter Sperryn as my medical advisor, aRd to Mary-JaneAnderton aRd Anita Sullivan. Gratitude also to those whomodelled for the photographs aRd drawings: Jane Downer,Terry Williams, Karen Drury, Parti Money-Coutts, JerryGloag, Otter Baker, Michael TirreU, David Kayla-JosephaRd friend Mike, Danny Paradise aRd Margareeta Saari.Finally, special thanks ro Bob Moore for his healing aRdinspiration.

Useful addressesSara Thomasl5A Biidge AvenueLondon W6 9JA

Jane Downer92 Chesson RdLondon W14 9QU

Chris Jarmey(Shiatsu School of NaturalTherapy)Churchfield CottageEast KennetNr MarlboroughWiltshire SN8 4EYtel. 0672 86459

95

1..,

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