Learn some simple self massages you can do to relax the body.
- Step 1 Pat the Body
- .Step 2 Self Massage (Acupressure) – Rub Hands, Feet and Ears
- .Step 3 Massage Face, Neck and Head
- Step 4 Massage the Belly to release stress and tension.
- .Step 5 Massage the Organs – Massage key organs to improve health. Self massage of key organs can help strengthen the body.
Here are some simple self massages you can do to relax the body.
- The play button is on the video and in the lower left corner of the video.
- The scroll bar lets you move through the video or go back and forth easily.
- The volume slider lets you increase or decrease the volume.
- The expander button (four arrows) in the far right corner will may the video full screen. Then hit esc (escape key) to return to the smaller size.
Step 1 Pat the Body
This exercise gets the blood and lymph flowing in the body. It stimulates acupressure points to open our energy channels as well.
Pat the Body
Gently pat or tap on the various areas of the body. We can follow a specific pattern that reflects how energy flows through the body. Start with loose fists and tap up and down on the low back. Then with the palms, you pat down the back of the legs to the feet (or as far as is comfortable) and then over the top of the feet and up the front of the legs. Stay in the groin area where the legs and body meet to tap on the lymph nodes (to stimulate the immune system). Take some deep breaths.
Step 2 Self Massage (Acupressure)
Rub Hands, Feet and Ears
Acupressure or self massage is an important technique to relax. Without memorizing where points are on the body, we can use some simple self massage techniques to stimulate key areas.
In Chinese Medicine, the entire body is reflected in the hands, feet and ears. You can massage or stimulate the entire body by rubbing any one of those areas. You are stimulating a variety of acupressure points. Basically, you rub all over and then go back and rub the sore spots. The sore spots will identify stuck areas that the rubbing can stimulate and open. Some people rub with their thumb, two fingers, or the palm.
On the hands, start at the wrist and work your way down the front and back of the hand. Rub the sides of the fingers. Lace the fingers and push the palms together. Squeeze the tips of the fingers at the nail base. Make sure to do both hands.
For the ears, rub all over the ear. Pull on the ear in all directions. Rub up and down in front of the ear, and in back of the ear. Rub the ears until they are hot, hot, hot. It actually feels wonderful.
On the feet, divide the feet into three sections – toes, arch, and heel. Rotate each area. You can rotate your arch by holding your toes and heel and gently moving it. Rub starting at the ankles, down the front and back of the feet. The Kidney one acupressure point is near the ball of the foot and feels wonderful when rubbed. Rub the toes, separating them and stretching them. Rub all over and then go back and rub the sore spots. Foot rubs are wonderful to do for yourself, and really nice to have someone do for you.
Step 3 Massage Face, Neck and Head
Self massage can be very good for the body. We can squeeze, rub, and pat the area to stimulate blood flow and relax tight muscles. These are also traditional closing exercises for tai chi qigong.
Massage the Face
Massage the neck and head
Step 4 Massage the Belly
We can hold a great deal of stress and tension in the belly. This exercise helps us release it.
Push and Rub on the Belly
We hold a great deal of tension in the belly area. There are just as many brain cells in the abdomen as the head – it is called the second brain. We can hold a great deal of trapped memory and emotion in the belly area. I feel that working the belly area is one of the best things you can do for your digestion and overall health.
Push gently all around the abdominal area from sides to the chest to the pubic bone. It is best to move in a circle starting at the top, going down the left, across the bottom, up the right side. Then do two smaller circles inside the large circle to cover the entire belly area. You can coordinate the pushing with the breathing if you would like. Push in as you breathe out (you can bend slightly forward if you like as well) and then breathe in and create a bit of tension and let it pop. You want to work sore areas a bit more as you go along.
Then rub gently with the same circular motion. The movement down the left and up the ride side is the way food moves through the large intestine and helps digestion as well.
Step 5 Massage the Organs
Massage key organs to improve health. Self massage of key organs can help strengthen the body.
Kidney and Adrenal glands – energizes and relieves fatigue.
Spleen and Pancreas for digestion.
Liver, lungs. and heart for good health.