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Massage, a traditional Chinese medical technique for treating diseases, originated from early humans unconsciously rubbing their bodies, which brought comfort. Over time, standardized methods evolved. Those unfamiliar with massage techniques can still benefit by simply practicing the natural, straightforward rubbing and massaging method, which helps strengthen the body, relieve illness, and delay aging.
Massage the head: Rub both ears before bedtime, followed by kneading, lifting, pressing, and massaging along the back of the neck to the eye sockets, forehead, and entire scalp. Finish by rubbing the face with both hands. Apply even pressure, enough to make the skin slightly red but not painful. The sequence should generally move from the top of the head outward, front to back, center to sides. Limit each session to 10 minutes. This practice improves cerebral blood circulation, enhances oxygen supply to the brain, relieves headaches and dizziness, and has a calming effect on sleep.
Massage the chest and back: Have someone perform a 5-minute chest and back massage upon waking, causing slight reddening of the skin. This can be combined with acupressure to enhance lung expansion. Massage strengthens yang energy in the chest and clears defensive qi, thereby improving resistance to external pathogens and reducing colds. Perform from top to bottom; if needed, extend along the spine down to the Zhongwan point (Jiūwěi) for better results. Practitioners report this also alleviates coughing and wheezing. In winter, keep warm during the procedure.
Massage the limbs: Self-massage of hands and feet. First, rub shoulders, elbows, wrists, and fingertips alternately using opposite hands. Then proceed from thighs to knees, ankles, soles, and toes—20 repetitions per limb. Apply moderate pressure without pain, aiming for mild warmth in the skin. If assisted by others, results are even better. Since many acupoints lie on hands and feet, regular massage promotes meridian flow and enhances organ function. It is also reported to aid weight loss.
Massage the abdomen: Place the right palm firmly on the abdomen, starting from the lower right side, circling clockwise around the navel. Each breath cycle should complete one full circle. Clear your mind, focus on the lower abdomen (Dantian), and allow vital energy to circulate. Continue for 3 minutes. This enhances digestion and prevents or treats constipation.
The above rubbing and massaging techniques are simple, safe, flexible, and ideal for elderly people seeking health maintenance and disease prevention. Long-term practitioners report that consistent rubbing eliminates fatigue, boosts appetite and sleep quality, slows wrinkle formation, and brings lasting vitality.