and face
2 Neck, shoulders and arms
3 Chest and abdomen
4 Back
5 Legs and feet
There is also a brief warm-up section and additional sections on breathing techniques and finger exercises.
When you are first learning this system it is a good idea to spend a few days on each area exclusively, until you have mastered the sequence of moves. Once you are familiar with the massage for each area you can then start putting them together to massage your body as a whole.
Alternatively, you can add a new area of your body each time you practise. For example: learn the head and face massage one day; the next day perform the head and face massage followed by the massage for the neck, shoulders and arms; the next day add the third section, and so on until you cover your body in one session.
Once you are familiar with the system it should be possible to complete the self-massage within fifteen minutes, but the movements should still be relaxed and never hurried. Doing the moves within this amount of time has an invigorating effect on the body. For a more relaxing effect perform the movements more slowly and take as long as you like to cover the whole body.
There are certain massage ‘moves’ which you will need to become familiar with in order to do self-massage. These are used at different times during the massage sequence according to the part of the body being massaged. The moves (in order of appearance in the text) are:
Thumb and forefinger
Light massage to small areas and bony ridges, such as the eyebrows, is done by gently pressing with the thumbs and supporting with the inside edge of the lower part of the forefingers (Fig. 1).
Fig. 1
Alternatively the thumb can be pressed against the ball of the index finger as in the massage of the bridge of the nose (Fig. 2).
Fig. 2
Individual finger pressure
Pressure on acupoints or depressions between bones is given with a single finger, generally the middle or index finger or sometimes the thumb, while the rest of the hand is used as a support. The middle or index finger is used for the acupoints under the eyes (Fig. 3), sides of the ears, the cheeks, etc. The thumb is used for points on the elbows (Fig. 4), wrists, legs and back of the neck. Pressure is either vertical or in small, circular movements.
Fig. 3
Fig. 4
Pressing a line
When massaging along a meridian line, such as the line of the Governor Vessel meridian across the back of the head, several fingers are used together to get good pressure (Fig. 5). The thumbs are used for support.
Fig. 5
Nails
For sharp stimulation to a specific point, light pressure from the edge of the nail is used. The sensation should be stimulating but not painful. This is used for the point in the labial groove under the nose (Fig. 6) and for the insides of the ears.
Fig. 6
Palm squeezing
To apply pressure to a larger area, such as the shoulders, arms or legs, the open palm is first laid on the area and then squeezed in a rhythmical, flowing movement (Fig. 7).
Fig. 7
The fingers and the base of the palm, or the fingers and thumb, move in sequence with one another, and with each release the hand is moved slightly further along the limb or area of the body being massaged. The concentration should be on the releasing part of the movement rather than the squeezing. This technique is also used, with the hands at a slightly different angle, for the waist (Fig. 8).
Fig. 8
Stroking
A ‘stroking’ technique is used for smoothing along the surface of the skin, or over clothing, on the shoulders (Fig. 9), abdomen and back. This simply involves gently smoothing the surface of the palm(s) over the area to be covered.
Fig. 9
Abdominal rotation
To apply firmer pressure to the abdomen, one hand is placed on top of the other and the two press into the abdomen simultaneously. Pressure is first applied with the fingertips, and then with the heel of the palm of the hand underneath.
Fig. 10
The movement is undulating, like a wave, and as much of the palm as possible is kept in contact with the abdomen (Fig. 10). As the hands massage they are slowly moved around the abdomen in a circle.
Fig. 10 detail
Elbows
To apply more pressure to lower arms, palms or legs the elbows can be used (Fig. 11). First the elbow should be lightly placed in position, then weight is gradually leaned onto the elbow from the shoulders, chest and hips. Muscular force should not be used, just a transfer of weight to apply pressure. The hand and wrist should be relaxed, not clenched. Either the rounded or pointed edge of the elbow can be used according to the amount and type of pressure required.
Fig. 11
Remember
All pressure must be gentle and comfortable.
Always start by touching – to make sure you are in the right position. Then apply pressure, starting gently and increasing until you have the firmness or stimulation you require. Then gradually ease off the pressure and release. Your movements should be a smooth sequence of TOUCH-PRESS-RELEASE with no sudden pressure or sharp movements.
The whole body, especially the fingers and hands, should be relaxed during