Massage brings immense benefits to the body. It is not only a pleasure and relaxation but also enhances overall blood circulation, drawing blood from within the body to the surface skin. Beneficial antibiotics in the blood, which break down bacteria, distribute through the skin, reducing internal blockages and promoting smooth flow of qi and blood. Stimulating the skin encourages increased white blood cell production, boosting the body’s immunity.
The best posture for self-massage is lying flat on a carpet. A soft pad or blanket may be used for comfort. Sitting in a recliner with adjustable angles is also acceptable. Whether using massage oil or not is optional. Self-massage mainly focuses on joint adjustment, shoulder, arm, and back muscle movements, increasing flexibility.
1. Grasp the sole of the foot with both hands, thumbs on top, four fingers beneath the foot. Use fingertips to rotate and massage the sole from toes to heel, applying slightly more pressure at the arch. Massage each toe individually, starting with the big toe, rotating each joint clockwise three times, counterclockwise three times. Then gently pull forward lightly—do not exert excessive force to avoid joint injury. Gently massage between toes. Finally, hold the heel with both hands and rotate the ankle clockwise three times, counterclockwise three times.
2. Bend knees and raise legs to chest level. Hold the ankle with both hands, one hand over the other. Glide firmly from ankle toward knee, then return gently to the ankle. Repeat three times. (Remember: always glide toward the heart.)
3. Grasp the lower leg with both hands, thumbs in front, four fingers behind the ankle. Massage the calf muscles upward using a kneading motion toward the knee. Repeat three times.
4. Cover the kneecap with one hand, rotate the lower leg clockwise three times, counterclockwise three times.
5. Grasp the upper thigh near the knee with both hands, thumbs on top, four fingers below. Apply slight pressure and glide firmly from knee toward hip, then return gently to the knee. Repeat three times.
6. Place thumbs on the back of the knee, apply slight pressure and massage the area around the knee in circular motions.
7. On the inner thigh, knead from knee to hip. Similarly massage the upper and outer parts of the thigh. Move hands to the outer thigh, push from above the knee toward the hip, moving hands from both sides toward the center, then pull back from center to sides, rubbing the thigh muscles. Repeat three times.
8. Place fingertips on both sides of the back of the thighs. Use the entire palm to gently tap back and forth from knee to hip. Repeat three times.
9. Use the sides of both hands to gently tap back and forth from knee to hip. Repeat three times.
10. Bend the right knee, support the knee with your hand, press the thigh as close to the chest as possible. Repeat three times.
11. Switch legs and repeat steps 1–10.
12. Abdominal massage: Place both hands flat on the abdomen. Move left hand counterclockwise, right hand clockwise, starting from the bladder area, gliding gently along the arc upward to the upper abdomen. Apply pressure and massage in a rotating, sliding motion. Repeat three times. (Do not directly press on the bladder.)
13. Place right hand on the right lower abdomen, from cecum to rectum, massage the colon gently and slowly in a rotating manner, inch by inch. Repeat three times.
<UL><LI>Bile secretion: (for constipation and indigestion) First locate the liver position. The bile duct lies in front of the liver. Gently vibrate the area with fingertip pressure.<LI>Lumbar pain: Locate the lower abdomen (approximately on both sides of the ovaries, or form an equilateral triangle with the navel as apex). Use fingertips to massage in rotation: clockwise three times, counterclockwise three times.</LI></UL>14. Chest massage. Place both hands on the lower ribs on either side. Use fingertips to massage the chest. Gently knead and carefully massage the muscles between the ribs. Men: massage from below the ribs upward to above the ribs. Women: massage from below the ribs down to below the breasts. The muscles below the breast are crucial as they support the breast. (Absolutely do not massage the breast itself.)
15. Place fingertips of both hands on the lower sides of the skull (near the occipital bone). Use fingertips to glide massage from the skull down to the neck and shoulders. Repeat three times.
16. Place fingertips of both hands on the back of the shoulders. Place palms on the shoulders. Apply slight pressure and glide from behind the shoulders to the front of the chest. Repeat three times.
17. Place fingertips of both hands on the lower back of the skull (near the occipital bone). Use fingertips to knead and massage from the skull down to the neck and shoulders. Repeat three times.
18. Rotate the head as far as possible to the left and right. Place hands behind the head, press the head forward toward the chest as much as possible to help relax the neck. Repeat three times.
19. Twist the body: shoulders in one direction, hips in another. Repeat on the opposite side.