Acupressure
Acupressure makes use of the system of acupuncture
for its success.
The ancient Chinese considered that energy circulated in the body along
specific channels, which they called meridians. This flow of energy has a
direction. This is given on each meridian as flowing from point 1 to the point
of the highest number on that meridian; for example, the bladder meridian runs
from point 1 to 67 and the flow runs from 1 towards point 67. This is of great
importance when using acupressure as the massage needs to be applied in the
direction of flow of the meridian. The ancient Chinese considered that the balance of energy from
side to side, top to bottom and from the inside to the outside of the
body was of great importance. They expressed this idea using their
doctrine of Yin and Yang. Briefly, this considers that everything is
an amalgam of opposites (the opposites being called Yin or Yang).
Yang was associated with activity, fire, the sunny side of the hill or
the male principle and Yin was associated with physical substance,
water, the dark side of the hill or the female principle. The balance
between these two opposites was considered to be constantly
fluctuating -in other words, it was a dynamic balance. If a person
was out of balance in an energetic sense then the principle of
treatment would be to re-establish that balance. The Chinese
therefore had an essentially vitalistic approach to the body and its
physiology, in keeping with many ancient systems of medicine. It
is interesting to reflect that modern Western medicine is the only
system of medicine ever to have existed which does not have a vitalistic approach to health and disease.
The Chinese developed a highly complex and sophisticated
system of empirical laws based on countless observations of illness
and response to treatment, which resulted in a number of ground
rules to guide a doctor as to how to improve his patient's condition.
The astonishing fact is that application of these apparently
odd-sounding laws appears to work in a highly significant proportion of
patients. Clearly, if it did not do so then acupuncture would not
have been adopted within both Western and Eastern cultures to such a degree.
The Chinese believed that as well as being in balance, the energy,
or life force (which the Chinese called chi), had to be able to
circulate freely around the meridians. If there is a break in its
circulation anywhere then illness would result. For example, the
traditional Chinese view of backache is that the chi circulating in
the bladder meridian (which runs over the back) has got stuck somewhere. The way to remedy
this is, in the simplest of possible terms, to insert a needle at the
point of discomfort thus encouraging the flow to re-establish itself. Oddly
enough, this relatively crude approach does work in a sufficient number of cases
to raise more than passing interest.
The use of acupressure allows you to stimulate points at which
energy flow is blocked simply by applying deep massage to this
point in the direction of flow of the channel. Acupressure, whilst not being as
effective as a needle, will work in many cases.
There are two currently favored explanations as to the mode of
action of acupuncture. One is the gate control theory of
pain and
the other is called the neuro-endocrine theory.
The gate control theory of pain
Nerves fibres are like large bundles of cables of various sizes,
some thick and some thin. The thin fibres transmit the sensation
of pain whilst the thick ones carry the sensation of touch.
It has been found experimentally that if impulse transmission in
the thick (touch) fibres can be increased, this selectively blocks
conduction in the thin (pain) fibres by closing a gate consisting of
specific nerve cells in the spinal cord. This therefore offers a useful
means of controlling pain simply by using anything that increases
transmission in the touch fibres. This is why deep pressure over an
injured knee helps to relieve some of the pain. Acupuncture has
been found to markedly increase transmission in the thick (touch)
fibres. Acupressure achieves the same result, but it is important to apply deep pressure.
Neuro-endocrine theories
One of the most exciting discoveries in connection with
acupuncture has been finding that needling of acupuncture points
(energy points) causes the body to release its own natural pain
killer, called endorphin. Endorphin is a protein molecule with very
powerful pain-killing capabilities. It is released by many parts of the
nervous system and is also related to the glandular or endocrine
system, hence the term neuro-endocrine. It has been found that
endorphin release is part of the explanation for some of the
treatment successes following the use of acupressure.
Other theories
The most interesting explanations derive from the studies of very
small electrical changes occurring at acupuncture points, which
have been found to be capable of producing effects far in excess of
the tiny electrical change at the point responsible for triggering
these effects. This is a new area of research and centers around
looking at subtle electrical change over these energy points. It is
now known that acupuncture points (energy points) are areas of
low skin resistance, which means that these areas of skin conduct
electricity into the body better than the surrounding skin, and a
number of methods of applying electrical charge to acupuncture
points have been developed. Another way of studying this is to
make the points visible with the aid of sophisticated photographic
technology. On doing this, the points appear like electrical pores on the skin.
The Acupoints
An acupoint is a point of increased sensitivity and powerful effect located along an
acupuncture meridian. There are over 360 acupoints located on the meridians all over
the body and new acupoints are constantly being discovered. Individual acupoints
have a direct and specific effect on individual organs or body systems and some
are more powerful, or potent, than others; it is these major points that are
most commonly used during acupressure.
The acupoints are numbered and named according to the meridian on which they
are located and its corresponding internal organ. Most are bilateral, occurring on
both sides of the body, so acupressure must be applied to both points of the pair.
Other points, located on the midline of the body or spine, are single points. The exact location of each acupoint is described in terms of the part of the body, where
it is located and its position relative to the bones, muscles or tendons. Most acupoints
are located in small depressions, or hollows, on the body in between bones,
muscles or tendons.
Technique
Each acupoint has a correct technique for locating the point and for applying
pressure. Usually the same fingertip or thumb used to locate the point is used to
apply pressure. Sometimes the nail edge is used and it should be clean and smooth.
Pressure is applied gently at first and gradually increased to the point where mild
sensation, but not pain, is felt. In healthy people, or those with strong constitutions,
quite firm, direct pressure may be required before sensation is felt. For sensitive
individuals, infants, the elderly or those who are weak or frail, only very light stimulation is required.
Acupressure is either applied in a sustained way or intermittently by locating the point,
applying pressure, releasing, relaxing and repeating the sequence several times.
Additional stimulation can also be given by applying gentle, small massage rotations
to the point. Never force the pressure or strain the muscles, as this will lead to aching
and tension in the hands, wrists and shoulders. Always ensure that your body is in a
comfortable position and relaxed, then locate the point with the fingertip, nail edge or
thumb and slowly and gently apply pressure accompanied with relaxed breathing.
Release the point gently when you have finished, breathe out and relax the body.
Some people experience acupressure as a dull aching or a slight 'electrical' sensation,
that often peaks and then disappears. If you experience this, then the moment at
which the sensation disappears is the time to stop applying acupressure, as this
indicates that a balancing has already occurred. You should also stop or ease the
pressure if at any time the acupressure becomes painful. Otherwise, continue applying
the acupressure for 30 seconds to 2 minutes, or whatever feels comfortable for you.
ACUPRESSURE BALANCING
Acupressure can be used in different ways to balance the body. If there is little
sensation and a feeling of 'emptiness' at an acupoint then slow, gentle pressure should
be used at first and gradually built up over a minute or two while you breathe deeply,
emphasizing the in-breath. If the sensation at an acupoint is strong and tender, then
more vigorous, light but firm acupressure should be applied for a shorter period of time
(around 30 seconds to 1 minute) and the focus is more on breathing out than in.
Remember to locate and apply pressure to the acupoint on both sides of the body
except for points on the Conception and Governor Vessel meridians, on the mid-line
of the body and the spine, and on certain of the 'extra' points. Note the difference in
sensation as you massage each side and alternate the side on which you start.
ACUPOINT SENSATION
The amount of sensation at an acupoint may vary. A strong sensation is usually a sign
of excess or over-function while little, or no, sensation signifies deficiency and weakness.
Excess conditions usually involve pain, swelling, inflammation or acute symptoms.
Deficient conditions are characterized by fatigue, weakness, aching and long-standing
illness. The causes of excess or deficient conditions may be poor diet, faulty posture,
stress, mental
anxiety or faulty life-style habits, including overwork and lack of exercise
and sleep. Acupressure can help to restore balance by regulating the flow of vital
energy in the body and improving internal organ function.
If the sensation is different on either side of the body for a pair of bilateral points,
then first apply acupressure to the side that feels more comfortable and less tender.
As balance is restored, the sensation at the 2 bilateral acupoints will gradually become more similar. Sensitivity at acupoints also varies slightly according to other factors such as the
menstrual cycle or weather conditions. Being alert and noting how these sensations
change will teach you a lot about your state of health.
AMOUNT OF PRESSURE
Use light pressure when you feel weak or tired and, on those
who are frail, sensitive, elderly or infants. Also use light pressure when pregnant or on
those suffering from high blood pressure. Otherwise, firm pressure can be used and
should be applied by leaning in with body weight rather than forcing with the muscles.
Fleshy parts of the body can take more pressure than bony parts or the face.
DIRECTION OF FLOW
The direction for the application of acupressure is very important. Generally, you are
advised to work in the direction of flow of the acupuncture meridian on which the point
is located, as this helps to improve the vital energy flow within the meridian and
enhance the function of the corresponding internal organ. Occasionally, pressure is
applied perpendicularly or even in the opposite direction to the flow in order to have a
sedative and calming effect. However, if in doubt, go with the flow, as traditional theory
maintains that this enhances the natural homoeostatic function of the body and
promotes health in whatever way the body requires.
BREATHING
It is important to be in a relaxed and comfortable position during acupressure and to
maintain relaxed, full, breathing throughout. Generally, acupressure is applied during
exhalation as this helps to tonify and activate the acupoint. In cases of severe pain,
swelling or inflammation, however, you may get better results if the acupressure is
applied on inhalation as this helps to sedate the point and can lead to a reduction in symptoms.
VISUALIZATION
Acupressure can be even more effective when it is accompanied by clear, positive
visualization. If you know the location of the meridian channels, then visualize vital
energy flowing along them as you stimulate the acupoint. Also visualize the organ you
are connecting with as healthy and functioning well and, if you are using acupressure
to relieve a particular ailment, visualize the condition as improving and cured. For
example, if you are using acupoints to enhance respiratory function, visualize the lungs
as strong and healthy and all respiratory functions working well while you apply the
acupressure. If using the acupoints to relieve, say, a
cold or cough, then clearly
visualize normal function being restored to the lungs and nasal passages and the
condition having cleared. Deep, full breathing accompanying the visualization
enhances both clarity and concentration and seems to increase effectiveness.
SELECTING ACUPOINTS
Use your own sensitivity and
awareness to determine which points are the most effective for you and concentrate
on them. Some people get better results with more points and some with fewer, so
you are your own best guide. Apply acupressure to the acupoints in the order given,
which corresponds to the order of acupoints in a given meridian, the traditional order
of flow between meridians, or sequencing according to the part of the body where
the point is located and its effects. Generally, acupressure is applied from the top of
the body to the bottom and from the front to the back, as this has a relaxing and balancing effect.
Practice
Acupressure is safe, effective and suitable for anyone; all you need is the willingness
to learn and practice. It can be effectively used by both lay people and health
professionals as an adjunct to therapy and can be applied at any age or stage of life
from babies to the elderly. However, remember always to start with light pressure in
order to gauge sensitivity and body reactions to the acupoint. Also remember to
take careful note of the cautions and contraindications.
Acupressure can be practiced anytime, anywhere, but it is advisable not to do it
directly after eating or when very hungry or tired. Allow at least an hour after eating a
meal or take a light snack or rest first. It is best if you are comfortable and relaxed and,
if possible, in a quiet, warm and well-ventilated room. In good weather acupressure
can also be practiced out of doors.
The length of the time that acupressure is applied will depend on individual
sensitivity and the degree of health or imbalance. Generally, application for
1-3 minutes is sufficient, and little and often is more effective than a longer period
at irregular intervals. In the case of an acute condition, or profound discomfort or
pain, acupressure should be repeated regularly throughout the day at hourly or
2-hourly intervals, then gradually decreased to 3 times a day as the condition
improves and finally 2-3 times a week to maintain improvement and prevent
recurrence. For long-standing conditions, regular acupressure 2-3 times a week
over several weeks or months should lead to improvement.
Before you begin acupressure, take a few minutes to stretch and relax the body,
breathe deeply and release any mental tension or worry. Loosen any tight clothing,
get in a comfortable position and rub the hands together to warm them. Rotate the
wrists and flex the hands and individual fingers to increase circulation in them.
Performing acupressure on others
As you become increasingly confident and competent you will be able to start locating
acupoints on others. You can help them improve their health, relieve common ailments
and learn to use this self-health technique for themselves. You can also ask others to
give acupressure to you. This is relaxing and enjoyable and helpful for acupoints that
are difficult to reach, such as those on the back.
Children have a natural talent for acupressure. They find it easy to locate the acupoints,
enjoy receiving acupressure, are good at positive visualization and have no difficulty in
accepting its effectiveness. Acupressure is also a powerful self-help tool for those with
disabilities and can be an enjoyable and helpful form of interaction when applied by
someone else. The elderly can also benefit considerably as acupressure can help to
mobilize joints, relieve pains or discomfort and maintain good health and well-being.
Contraindications
Acupressure should not be used when a person is under the influence of
alcohol or
non-medicinal medications. Great care should also be taken if the person is extremely weak,
sensitive or fatigued, in which case only light pressure should be used until strength
and vitality have been built up.
Strong pressure should also be avoided on all points during pregnancy as these
points are used to facilitate labour and birth. For these points just lightly touch with
the fingertips or thumb and focus on breathing and visualization.
Acupressure should never be applied directly on
cuts, wounds,
scars,
bruises or veins.
Instead it should be applied around these sites of injury.
Consulting a Specialist
The acupressure techniques can be safely used by anyone to
maintain and promote health as well as to relieve common ailments or for use in first-aid situations. However, acupressure does not replace conventional diagnosis and
treatment in the case of serious health problems. If any health condition persists, or
worries you unduly, you should consult a medical or complementary practitioner for
professional advice. In addition, if you are using acupressure during pregnancy, labour
or post-partum care it would be advisable to do so in conjunction with an experienced
acupuncturist or acupressure practitioner who could help you monitor your progress.
Acupressure workout
Workout can be performed standing or sitting on the floor, on a bed or in a chair. Take your time and stay relaxed, breathing freely
throughout. The complete workout should take 15-20 minutes, but you can make it
last longer if you wish by spending more time focusing on your breathing and visualization at every point.
- First stretch your body and take a couple of deep breaths.
- Make sure you are relaxed and comfortable and free your mind of any mental worries.
- Don't perform the workout directly after eating or when very hungry or exhausted.
Take a light snack or some rest first.
- Rub the palms together and do a few gentle finger and hand stretches and wrist
exercises to loosen up before starting.
- Loosen any tight clothing, get in a comfortable position and rub the hands together to warm them.
Remember to apply pressure to points
on both sides of the body except for the Conception and Governor Vessel points on the
front and back midline of the body. Begin by applying the acupressure to each point on
the left side of the body first and then on the right. The next time you
practice, apply
the acupressure to each point on the right side of the body first and then on the left.
Alternating the side that you start with in this way will help to maintain balance in the
body. Check regularly during your practice that you are still relaxed, comfortable and breathing deeply.
Remember to always locate the point correctly first and then apply pressure.
- Lung 7: the respiratory system
- Location
On the inside of the wrist, 2 finger widths from the wrist crease closest to
the palm on the same side as the thumb in the depression behind the bone.
Technique
Using the thumb of the opposite hand, touch the point and then gently
begin to apply pressure below the skin, angled slightly down towards the wrist and
thumb. Apply sustained pressure or small, massage rotations to the acupoint. Use the
fingers of the same hand under the wrist as support. Continue to apply pressure for
30 seconds to 1 minute while breathing rhythmically and visualizing the lungs as
healthy and-strong. Repeat on the opposite wrist.
Benefits
Strengthens the respiratory system. Helps to prevent and alleviate colds,
coughs, congestion and breathing difficulties.
- Large intestine 4: the head, face and skin
- Location
In the centre of the triangle made between the small bones of the
index finger and thumb. Can also be located at the end of the crease made by
the index finger and thumb when they are pressed together.
Technique
Locate the point and then press in gently with the thumb of the opposite
hand, placing the fingers underneath the acupoint, against the palm of the hand, for
support. Press deeply and perpendicularly into the point, applying sustained pressure or
small massage rotations to the acupoint for 30 seconds to 1 minute. Breathe deeply and
visualize the whole of the upper body being filled with vitality. Repeat on the opposite hand.
Benefits
This point benefits the whole upper body. In particular it helps tone the skin
and improve the complexion. It aids large intestine function, facilitating elimination and
thereby helping to improve the skin quality and texture. It can be useful in relieving
constipation and can also improve mobility and relieve pain in the arms, shoulders and neck.
- Large intestine 11: the arms, skin and digestion
- Location
When the elbow is bent the point is located in the depression at the end of
the skin crease towards the outside of the elbow.
Technique
Support the elbow in the fingers and palm of the opposite hand.
Press in deeply with the thumb for 30 seconds to 1 minute, applying sustained
pressure or small massage rotations to the acupoint with relaxed, even breathing.
Visualize healthy, clear skin and good function of the large intestine. Repeat on the opposite elbow.
Benefits
Used in conjunction with Large Intestine 4, this point also tones the skin,
improves the complexion, ensures strong, healthy function of the large intestine and
aids elbow and arm mobility. In addition, it is effective in preventing or relieving constipation.
- Stomach 36: the digestive system
- Location
Four finger widths below the lower edge of the kneecap in the hollow
between the 2 bones of the leg.
Technique
Using the thumb, locate the point and apply sustained pressure or small
massage rotations to the acupoint, angled slightly downwards towards the feet.
Place the fingers behind the knee for support.
Alternatively, reverse the position of the hand and press with the index or middle
fingers. Apply pressure for 30 seconds to 1 minute and visualize the digestive organs
as healthy and strong. A tingling sensation may be felt down into the toes. Repeat on
the other leg or, if you wish, acupressure can be applied to both legs simultaneously.
Benefits
Strengthens and improves digestion. Can prevent and relieve constipation,
diarrhea and
indigestion. Helps build stamina.
- Spleen 6: the digestive system and gynecological organs
- Location
Four finger widths above the tip of the ankle bone in the middle of the inside of the leg.
Technique
Measure 4 finger widths up from the ankle bone with one hand and then
use the thumb of the other hand to locate the acupoint. Apply pressure perpendicularly
or use small massage rotations to the acupoint for 30 seconds to 1 minute. Repeat on other leg.
Benefits
This very powerful acupoint is the meeting point of the Spleen, Liver and
Kidney meridians. Acupressure to this point helps digestion and can relieve abdominal
bloating and loose stools. It tones and strengthens the gynecological organs and
helps to keep them in position, i.e. regular acupressure is said to prevent uterine prolapse and
hernia.
For women this acupoint is useful in regulating menstruation, and acupressure in the
week prior to each menses can help prevent period pains and
premenstrual tension.
However, this point is contraindicated during pregnancy as it can induce labour. For men this point is said to increase virility and can prevent seminal
emission and relieve pain in the genital organs.
Acupressure of this point can also be used to improve mobility and relieve pain in the lower extremities.
- Heart 7: circulation and heart function
- Location
With your palm upwards, this point is located on the outside edge of the
first crease closest to the palm of the wrist, in the hollow level with the little finger.
Technique
Support the wrist with the fingers of the opposite hand and locate the
point with the thumb. Apply pressure with the thumb in the direction of the little finger
for 30 seconds to 1 minute. Use sustained pressure or small, massage rotations. Repeat on the opposite wrist.
Benefits
Improves circulation, strengthens heart function and calms the mind and
is very effective in relieving anxiety and insomnia. Can be used to ease mild chest pain
and palpitations, though if these symptoms persist, you should always consult a medical practitioner.
- Small intestine 3: the head, neck and spine
- Location
Make a loose fist. The point is located in the middle of the longest crease
on the outside edge of the little finger, just below the knuckle.
Technique
Support the fist with the fingers of the opposite hand and press into
the point lightly with the edge of the nail of the thumb or forefinger. For general toning,
press for 30 seconds to 1 minute but, should you be suffering from acute neck,
shoulder or spinal pain, continue for 2-3 minutes and repeat every half-hour until the
pain starts to ease off. Repeat on the opposite hand.
Benefits
This acupoint has a powerful connection with the back. It helps to
strengthen the spine and neck and also clears the head. It can be used to prevent
and ease headaches and to relieve tension or pain in the neck, shoulders and back.
- Urinary bladder 11: bones
- Location
At the back of the neck in line with the shoulders and level with the lower
edge of the first thoracic vertebra. Located 2 finger widths on either side of the spine.
Technique
Reach the hands over the back on either side of the neck and apply firm,
relaxed pressure to the points with the index or middle fingers for 30 seconds to
1 minute. Both points can be stimulated simultaneously, using sustained pressure
or small massage rotations. Breathe evenly and visualize healthy, strong bones
throughout the body. If your arms become tired, lower them for a moment and then
repeat. You should experience mild tingling under your fingertips and an enjoyable
sensation of the relief of any tension in this area.
Benefits
Regular acupressure to this point on both sides of the spine is said to
promote strong, healthy bones throughout the body. It can also help prevent and
relieve neck and shoulder pain and tension headaches.
- Urinary bladder 40: lower body and joint mobility
- Location
In between the tendons at the back of the knee when the knee is slightly bent.
Technique
Place the thumbs on the outside of each kneecap and the fingers behind
the knees, while bending the knees slightly. Use the middle or index fingers of each
hand to locate the hollow between the tendons at the back of each knee. Don't press
on the tendons themselves and avoid varicose veins, if you have any. Apply firm, even
pressure for 30 seconds to 1 minute, breathing deeply and visualizing energy flowing
freely throughout the lower body. Both points can be massaged simultaneously.
If you are applying acupressure to this point on someone else, sit in front of them,
place your fingers round the back of their knees with the thumbs at the sides for
support, locate the point and apply pressure with the middle or index fingers.
While doing so, ask the person to practice the breathing and visualization.
Benefits
Helps to promote circulation and the flow of vital energy throughout the
lower body. Can improve mobility of the back and legs and relieve aching, pain or stiffness in these areas.
- Urinary bladder 60: back, legs and feet and urinary system
- Location
In the hollow behind the ankle bone on the outer side of the foot.
Technique
Locate the point with the thumb, using the index finger for support on the
other side of the ankle. Alternatively, the position of the thumb and index finger can be
reversed and the index finger used to apply acupressure to the point. Apply acupressure
for 30 seconds to 1 minute, using sustained pressure or small firm rotations angled slightly
downwards towards the heel. Repeat on the opposite ankle. Breathe deeply and visualize
a good flow of energy through the back, legs and feet and a healthy urinary system.
Benefits
Strengthens the urinary system and improves mobility in the back, legs and
feet. Can help prevent and relieve mild urinary infections, headaches, eye problems,
back pain, ankle stiffness and pain in the feet.
- Kidney 1: vitality and
blood pressure
- Location
A third of the way down the sole of the foot, in the depression just below the ball of the foot.
Technique
Turn the foot over or outwards, resting it in the fingers of the hand on the
same side of the body. Use the thumbs to locate and apply pressure to the acupoint
on the soles of alternate feet or both feet simultaneously for 30 seconds to 1 minute.
Use sustained pressure or apply small massage rotations to the acupoint. In cases of
blood pressure problems, apply only light pressure. Breathe deeply and visualize vital
energy flowing throughout the body and healthy kidneys.
Benefits
Promotes vitality and stimulates the flow of energy throughout the body.
Relieves fatigue and acts as a natural stimulant. Helps to balance blood pressure,
prevents and relieves dizziness and
faintness and stimulates kidney function.
- Kidney 3: urinary system, adrenals and gynecological organs
- Location
Location: On the inside of the ankle in the hollow halfway between the ankle bone
and the back of the ankle, level with the ankle bone.
Technique
Place the fingers of the opposite hand behind the ankle for support and
locate the point with the thumb. Apply pressure perpendicularly for about 30 seconds
to 1 minute, using sustained pressure or small rotations angled slightly upwards
towards the shin. Alternatively, place the middle or index fingers on Urinary Bladder 60
and the thumbs on Kidney 3 and massage both points on both ankles simultaneously.
Breathe freely and visualize healthy and vital urinary and gynecological organs.
Benefits
Strengthens the kidneys, adrenals, urinary bladder and
gynecological
organs and promotes good hormonal balance. Can prevent or relieve insomnia,
asthma,
sore throats, ear problems,
toothache and low back pain.
For women, can help regulate menses and prevent menstrual problems. For men,
can strengthen sexual function and treat impotence and premature ejaculation.
- Pericardium 6: circulation and cardiac function
- Location
Between the tendons on the inside of the arm, 3 finger widths above the
wrist crease closest to the palm.
Technique
After measuring up the arm, rest the wrist in the fingers of the other hand
and use the thumb to locate the point. Apply gentle pressure angled slightly downwards
towards the palm and middle finger for 30 seconds to 1 minute. Breathe evenly and
deeply and visualize good heart function and circulation of blood and energy
throughout the upper body. Repeat on the opposite arm.
Benefits
Stimulates and regulates heart function and promotes good circulation of
blood and energy throughout the arms and upper body. Can prevent or relieve mild
chest or gastric pain, nausea and
travel sickness, and pain or stiffness in the wrist and elbow.
- Triple heater 5: circulation and balance
- Location
On the outside of the forearm, 3 finger widths above the wrist in the hollow between the bones.
Technique
After measuring up the outside of the arm, rest the wrist in the fingers of
the other hand and use the thumb to locate and apply pressure to the acupoint for
30 seconds to 1 minute. Breathe deeply and visualize good circulation throughout the
body and an even balance between the 3 areas of the body: upper, middle and lower. Repeat on the opposite arm.
Benefits
Promotes circulation through the whole body and a good balance in
function and vitality between the upper, middle and lower body and the vital organs
contained in each of these areas. Can prevent or relieve
fevers, headaches, ear
problems and pain in the elbow, wrist or fingers.
- Gall bladder 34: muscular system
- Location
On the outside of the leg in the hollow just beneath the meeting point of the
2 leg bones, 1 thumb width above and 2 finger widths to the outside of Stomach 36.
Technique
Place the fingers round the outsides of the legs, just below the knees, and
locate the point on both legs, using the thumbs. Apply firm pressure with the thumbs
angled downwards towards the feet. Maintain pressure for 30 seconds to 1 minute,
using sustained pressure or gentle rotations of the thumbs. Breathe freely and
visualize
strong, flexible muscles throughout the body.
Benefits
Nourishes the muscles and tendons by improving the flow of
blood.
Promotes general mobility in the lower body and can relieve
numbness and pain in the
legs and feet. Also promotes good functioning of the gall bladder and liver and can
relieve pain in the area of the lower ribs.
- Liver 3: nervous and immune systems
- Location
On the top of the foot in the web between the first and second toes,
just before the join of the small bones of the foot.
Technique
Place the fingers under the foot for support and apply acupressure to
the point perpendicularly with the thumb. Take care to press in the hollow between
the bones and tendons rather than on the tendons or blood vessels themselves.
Use sustained pressure or small rotations. Apply pressure for 30 seconds to 1 minute,
breathing evenly and visualizing a healthy liver, balanced nervous system and strong
immune system. Repeat on the other foot.
Benefits
This point calms the nervous system and strengthens the liver and immune
system. It can also help prevent or relieve headaches, dizziness,
cramps in the foot or
lower leg and breast pains.
- Governor vessel 26: brain and mental function
- Location
Just below the nose, in the middle of the groove above the upper lip.
Technique
Take the fingertip or nail of the index or middle finger and apply gentle
pressure perpendicularly for about 30 seconds. Breathe freely and visualize a clear mind with sharp mental function.
Caution: Take care not to stimulate this point too hard if you have
high blood
pressure; stop immediately if you feel unwell or uncomfortable.
Benefits
Stimulates mental alertness and brain function and aids concentration and
memory. Can prevent or relieve faintness and ease back pain.
- Conception vessel 6: abdominal tonic
- Location
Two finger widths below the navel on the midline of the abdomen.
Technique
Use 2 fingers to measure down from the navel and locate the point.
Apply pressure gently with the middle or index finger of the other hand for about
30 seconds. Use gentle, rotating movements and apply the pressure directly into the
abdomen, below the surface of the skin. Allow your breathing to become slow and
relaxed and visualize warmth and power filling the abdomen.
Benefits
This is one of the most important toning points for the whole body but, in
particular, it strengthens the sexual organs and helps builds stamina, confidence and
vitality. Regular acupressure applied to this point can prevent or relieve fatigue,
menstrual problems and urinary weakness.
- Conception vessel 17: upper body tonic
- Location
In the middle of the chest in line with the nipples.
Technique
Locate the point with the middle or index finger and apply pressure gently
for 30 seconds to 1 minute. Breathe deeply and evenly and visualize a good flow of
energy and a powerful supply of oxygen from the lungs suffusing the chest and upper body.
Benefits
This powerful point promotes healthy function of the heart and lungs and
vitality in the upper body. It can also prevent or relieve chest pain, asthma and
hiccoughs.
- Ear massage: lymph and hormonal systems
- To complete this workout, spend 30 seconds to 1 minute applying acupressure to
each ear. The ear is filled with hundreds of tiny micro-acupoints that correspond
to
every part of the body. Ear acupressure therefore applies a general stimulus to all the
internal organs and body systems helping to bring them into balance. It also helps to
stimulate the lymph and hormonal systems and boost immunity.
Use the nail of either the index or middle fingers, ensuring that the nail edges are smooth
and clean. First apply gentle pressure on the outside edges of the ears, working from
the base of the earlobes up to the tops of the ears and placing the thumbs behind the
ears for support. (The thumbs should move with the fingernails so that they are always
at the back of the ear supporting the pressure applied with the nails). Use light, gentle
movements that feel comfortable. Breathe normally and visualize good health and
vitality throughout the whole body. Then repeat the movement on the inner surface of
the ears, again working from the base up to the top.
Ear acupressure is an ideal way to complete your acupressure workout. It can also be
used on its own at any time of the day to refresh and invigorate.
At the end of the workout, stretch the arms above the head, stretch the back and legs
and take a deep breath in. Breathe out as you relax the stretch. Repeat 3 times.
Shake out the hands and wrists to make sure they are relaxed. If you have been
applying relaxed pressure your fingers should not feel tired or ache. In the beginning,
however, when you are not used to the technique, it is easy to apply too much
pressure or to have tension in the hands and fingers, causing them to ache afterwards.
If you do have this problem, gently stretch each finger and, next time you do the
workout, use lighter pressure and constantly check to make sure there is no tension in the hands.
At the end of the workout you should feel refreshed and vitalized in mind and
body and
all your internal organs will have been primed to function well. Regular use of
acupressure should lead you to feel both more energetic
and relaxed. You will probably notice a decrease in minor ailments and an enhanced
sense of well-being. Give the workout a try on a daily basis for a month and judge the
results for yourself. As you become more proficient your self-awareness and
sensitivity will increase, making the workout even more effective.
Other alternative therapies
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