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.

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