🌿 Folk Prescriptions

Everyone has experienced constipation, which may seem like a minor issue but brings considerable discomfort to daily life.
Traditional Chinese medicine holds that causes of constipation are varied, including internal heat and dryness, insufficient body fluids, emotional fluctuations, stagnation of qi, excessive fatigue, physical weakness, and deficiency of qi and blood. Some people rely long-term on medication for chronic constipation, causing significant harm to both mind and body. Instead, you can skillfully use your hands and consistently practice the following self-massage techniques, which are safe and effective for relieving constipation.
1. Rubbing and Massaging the Lumbar-Sacral Region
Seat on the bed, fingers together, palms facing backward, place palm roots on the same-side lumbar-sacral region, push and rub downward 30–50 times (Figure 1) until the area feels warm.
2. Pressing and Massaging the Shenshu Point (BL23)
Same sitting posture, hands on hips, thumbs pressing forward at the rib end, middle fingers pressing on the Shenshu point, press and massage 30–50 times (Figure 2).
3. Massaging the Zusanli Point (ST36)
Seat on the bed, knees naturally straightened, use thumb pad to press on the same-side Zusanli point, other four fingers tightly against the back of the lower leg, massage with moderate pressure 30–50 times (Figure 3).
4. Pressing and Massaging the Tianshu Point (ST25)
Same supine position, hands on hips, middle finger pads on the same-side Tianshu point, index finger along the lateral abdomen, press and massage 30–50 times (Figure 4).
5. Palming the Zhongwan Point (CV12)
Lie supine, legs naturally extended, stack right palm over left hand, left palm firmly pressed on Zhongwan point, massage with moderate pressure 30–50 times (Figure 5).
6. Pushing Along the Lateral Abdomen
Same supine position, hands placed on the same-side lateral abdomen, use palm roots to push from costal margin down to inguinal region, repeat 30–50 times (Figure 6).
7. Circular Rubbing Around the Umbilicus
Same supine position, stack right palm over left hand, left palm placed beside the umbilicus, apply moderate force to perform clockwise circular rubbing 30–50 times (Figure 7).
8. Pinching and Squeezing the Abdominal Muscles
Same supine position, use thumb and other four fingers to pinch and squeeze abdominal muscles alternately 30–50 times, both hands can work simultaneously (Figure 8).
9. Pressing and Massaging the Guanyuan Point (CV4)
Same supine position, use one thumb pad on Guanyuan point, press and massage 30–50 times (Figure 9).
10. Circular Rubbing the Lower Abdomen
Stack right palm over left hand, left palm firmly pressed on lower abdomen, perform clockwise circular rubbing with moderate force for 30–50 rounds (Figure 10), aiming for warmth in the skin.
The above self-massage methods help regulate gastrointestinal function, strengthen abdominal muscle tone, enhance physical constitution, and are especially suitable for chronic constipation. However, they must be practiced twice daily—morning and evening—with light, agile movements focused primarily on the abdomen. Additionally, pay attention to diet: eat appropriate portions, increase intake of vegetables and fruits, and establish a habit of regular bowel movements.
Quick Facts
Shenshu Point (BL23): Located 1.5 cun lateral to the second lumbar spinous process.
Zusanli Point (ST36): Located 3 cun below the outer knee, about 1 cun lateral to the tibia.
Zhongwan Point (CV12): Located on the anterior midline, 4 cun above the umbilicus.
Tianshu Point (ST25): Located 2 cun lateral to the umbilicus.
Guanyuan Point (CV4): Located on the anterior midline, 3 cun below the umbilicus.
(Editor’s Note: In traditional Chinese medicine, "cun" refers to the length of the middle phalanx of one’s own middle finger.)