Project 16 – Acupressure Points for Upper Body Pain

1. Hold the point LI 4 on your right hand. LI 4 is located in the webbing between the thumb and index finger. Find the area where the bones leading to the thumb and index fingers meet, then press towards the index finger bone. Hold for one minute, then hold the same point on the left hand.

2. Use your thumbs to hold the hollows at the base of the outer skull (GB 20). Hold until you feel a pulse at this point or for at least one minute.

3. Place the fingertips of one hand at the center of the base of your skull (GV 16). Place the fingertips of your other hand between the eyebrows (GV 24.5). Hold for at least one minute.

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Project 17 – Acupressure Points for Lower Body Pain

1. Use your thumbs to hold the two hollows at the base of the outer skull (GB 20). Hold until you feel a pulse at this point or for at least one minute.

2. Hold both ST 36 points on the outside of the legs. ST 36 is located four fingers below the outer knee and one thumb width out from the crest of the shin bone. Hold or rub these points for at least one minute.

3. Hold directly behind the ankle bones of your left foot (both sides of the foot) with your right hand (K 3 and B 60). The points are in a hollow between the ankle and Achilles tendon. Hold for two minutes, then repeat on the right foot.

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Project 18 – Acupressure Points for Neck Tension and Pain

1. Hold both GB 21 points on the top of the shoulders. GB 21 is located three fingers out from the base of the neck. As you sink in, you may be able to feel between two muscles. Hold for at least one minute.

2. Hold both B 10 points at the base of the skull. B 10 is half a thumb width below the hairline, on the edge of the muscle that surrounds the neck vertebrae. Hold for one minute.

3. Use your thumbs to hold the two hollows at the base of the outer skull (GB 20). Hold until you feel a pulse at this point or for at least one minute.

4. Slide your thumbs to TW 16. This point is behind and below the mastoid process (bottom of the skull bone behind the ear), on the rear edge of the large muscle that runs diagonally from the mastoid process to the inner end of the collar bone (approximately level with B 10). Hold for one minute.

5. Place the fingertips of one hand at the center of the base of your skull (GV 16). With the other hand, hold the B 2 points at the inner end of the eyebrows. You may feel a slight indentation at the B 2 points. Hold for at least one minute.

6. Use step 2 of the Upper Body Thera Cane sequence to massage down each side of the neck.

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Project 19 – Acupressure Points for Shoulder Tension

1. Use step 5 of the Upper Body Thera cane sequence to relax the tops of the shoulders. You can press with your fingers, hold with the Thera Cane, or simply tap the tops of the shoulders with your fist.

2. Hold TW 15 on both sides of the upper back, right hand on right shoulder, left hand on left shoulder. To locate TW 15, measure three fingers out from the base of the neck and come down to the top of the shoulder blade. Hold for one minute.

3. Place your left hand on top of the right shoulder at GB 21 (three fingers out from the neck). Place your right hand on your left upper arm at LI 14. This point is at the bottom of deltoid muscle, where the muscle attaches to the bone. You may feel a slight indentation at this point. Hold until you feel a pulse at LI 14 or for at least one minute.

4. Switch arms so that the right hand is at GB 21 on top of the left shoulder and the left hand holds LI 14 on the right upper arm.

5. Use your thumbs to hold the two hollows at the base of the outer skull (GB 20). Hold until you feel a pulse at this point or for at least one minute.

6. Repeat step 1.

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Project 20 – Acupressure Points for Acute Back Pain

1. If there is acute lower back pain, place one hand on the painful area and hold the center of the knee crease (B 40, on the same side of the body) with your other hand. It’s best to lie down and make yourself as comfortable as possible. You may need to hold for 20 minutes or more before the pain shifts. If the back pain moves to a different location, move your hand to the new location, keeping your other hand behind the knee crease.

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Project 21 – Acupressure Points for Low Back Pain and Sciatica

1. Press the knuckles of both hands into your lower back (at the level of your waist), two finger widths out from the spine (B 23). You can do this sitting in a chair or lying on the floor. Hold for one minute.

2. Wrap your fingers around your waist and press your thumbs into your back (B 52). B 52 is four fingers out from the spine at the level of the waist. Hold for at least one minute.

3. Place your fingertips below the navel (two finger widths down), press into the abdomen (CV 6), and breathe deeply for one minute.

4. Place your knuckles on your buttocks, four fingers out from the spine and halfway between the base of the buttocks and the top of the hip bone (B 53). Move your fists to areas of tension. If you are lying on the floor, you can rock the knees from side to side. Work this area for two minutes.

5. Hold behind the knee crease on both sides for one minute, then repeat steps 1 and 2.

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Project 22 – Acupressure Points for Cramps and Spasms

1. The best point for muscle contractions, cramps, and spasms is GB 34. To locate this point, follow the outside bone of the lower leg (fibula) from the outer ankle up to the head of the bone, just below the knee. GB 34 is located in the depression between the shin bone and the fibula, just below the head of the fibula. During an acute muscle contraction, hold this point while massaging the area of pain. Massage this point regularly to prevent cramps and muscle spasms.

2. Another excellent point for leg cramps is B 57. This point is located just below the belly of the calf muscle, at the center of the base of the calf (a little less than halfway between the knee crease and the ankle). This point is also good for hemorrhoids. You can press this point with both thumbs and hold for one minute.

3. For foot cramps, hold LIV 3 on the top of the foot. To locate this point, feel the bones that lead to the big toe and index toe. Move your finger up the foot in the groove between these two bones until you encounter resistance. There are nerves in this area, so apply pressure gradually.

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Project 23 – Acupressure Points for Arthritis

Use this sequence of points on a daily basis to reduce joint inflammation and increase mobility.

1. Hold the point LI 4 on your right hand. LI 4 is located in the webbing between the thumb and index finger. Move your finger up the webbing (towards the wrist) to the area where the bones meet, then press towards the index finger bone. Hold for several minutes, then hold the same point on the left hand.

2. Hold the point TW 5 on the center of the back of your right wrist. The point is located two and a half fingers up from the wrist crease (under the third finger). Hold for one minute, then hold the same point on the left wrist.

3. Hold the point LI 11 at the right elbow crease. The point is at the end of the elbow crease on the thumb side (hold your palm up). Hold for one minute, then hold the same point on the left arm.

4. Use your thumbs to hold the hollows at the base of the outer skull (GB 20). Hold until you feel a pulse at this point or for at least one minute.

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Project 24 – Acupressure Points for Headaches and Migraines

If the headache is acute, start with points on the feet (steps 1, 2, and 3).

1. Hold B 62, located just below the outer ankle. Hold both feet for at least five minutes or until you feel some lessening of the pain.

2. Hold GB 40, which is located in a depression just in front of and slightly below the outer ankle. Hold both feet for at least five minutes or until you feel some lessening of the pain.

3. Hold GB 41 on the top of the foot. To locate this point, find the groove between the bones that lead to the fourth and fifth toes. Slide your finger in the groove between these bones, moving from the toes towards the ankle. When you feel the groove come to an end, wiggle your toes and feel the tendon on the little toe side of your finger. Move your finger over the tendon, to the little toe side. Hold this point on both feet until the pain subsides. This point is excellent for migraines.

4. Hold the LI 4 point on your right hand. LI 4 is in the webbing between the thumb and index finger. Move your finger up the webbing (towards the wrist) to the area where the bones meet, then press towards the index finger bone. Hold for one minute, then hold the same point on the left hand. This point is good for headaches and for pain in general.

5. If it’s comfortable to touch your head, place your thumbs in the hollows at the base of the outer skull (GB 20). Hold for two minutes.

6. Place the fingertips of one hand at the center of the base of the skull (GV 16). With the other hand, hold the B 2 points at the inner end of the eyebrows with your index and middle fingers. You may feel a slight indentation at the B 2 points. Hold for two minutes.

7. Continue to hold GV 16 with one hand, and place the fingertips of your other hand between the eyebrows (GV 24.5). Hold for two minutes.

8. With your fingertips, hold ST 3 on both cheeks. This point is located under the cheekbone, directly below the pupil. Press up under the bone, but think of sending energy down to the feet.

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Projects Using Shiatsu Stretches

With all stretches, it is extremely important to stay within your comfort zone. Stretch very slowly and only to a point where there is no discomfort. Stop immediately if there is any pain.

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Project 25 – Shiatsu Stretch for the Back of the Neck

1. Place the index, middle, and ring fingers of each hand on either side of the neck muscle that runs along the spine. Your ring finger will be just below the skull and your index finger will be at the base of the neck. Press all three fingers towards the nose. Hold for three seconds. Repeat two more times.

2. Interlock the fingers of both hands and press your palms into the sides of the neck. Gradually lean the head forward, as if bowing. Feel the stretch go down between the shoulder blades. Hold in the stretched position for 10 seconds and return to the starting position. Repeat two more times.

3. Keeping the neck supported with the interlocked fingers behind the neck, lean the head backwards, opposing the movement with your hands. Hold for 10 seconds. Return to the upright position, then gradually lean the head forward. Hold for 10 seconds. Repeat this sequence two more times.

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Project 26 – Shiatsu Stretch for Shoulder Stiffness

1. Use three fingers to press the base of the left neck, where the shoulder joins the neck. You can use strong pressure. The direction of pressure is towards the center of the body at the level of the diaphragm (bottom of the ribs). Hold for five seconds. Repeat two more times, then do the same sequence on the right side.

2. Lean your head gently to the right. With your hands behind your back, grasp your left wrist with your right hand and pull your arm down. Hold for 10 seconds. Repeat two more times, then do the same sequence on the other side. This can be done standing or sitting.

3. Let both arms relax downwards, with the arms slightly away from the body. Keeping the arms in this position, pull both arms downwards. Hold for 10 seconds. Keeping your arms in the same position, raise both shoulders as high as possible. Hold for 5 seconds. Repeat this sequence two more times.

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Project 27 – Shiatsu Stretch for Stiffness between the Shoulders

1. Use a Thera Cane or other tool, if you have one, to press five points between the top and bottom of the shoulder blade, halfway between the spine and the shoulder blade. Hold each point for three seconds. Repeat two more times, then press the same points on the other side. If you don’t have a tool, you can reach the top two points by reaching over your shoulder from the top. You can reach the bottom three points by reaching under your arm to the inside of the shoulder blade.

2. Cross both arms in front of your chest and reach for the inside of your shoulder blades. Pull the shoulder blade away from the spine, moving from the top to the bottom of the shoulder blades. Hold each stretch for three seconds.  Repeat two more times. This not only activates the Shiatsu points, but stretches the muscles between the shoulder blades. Do not perform this stretch if it causes discomfort in the shoulder joints. Don’t worry if you can’t reach the inside of the shoulder blades. Reach as far as is comfortable. The stretch will become easier with practice

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Project 28 – Shiatsu Stretch for the Mid- and Low Back 

1. If you have a Thera Cane or other tool, press points between the bottom of the scapula and the top of the pelvic bone. The points are three fingers out from the spine. If you don’t have a tool, wrap your hands around your sides (fingers pointing to the front) and press your thumbs into these points. Hold each point for three seconds and repeat two more times. If you use your hands, you can do both sides of the back at once or you can relax, lying on your side, and press one side at a time. Try to reach as close to the bottom of the shoulder blade as possible for the uppermost points.

2. Stretch the muscles in this area by moving your thumbs up and down at each point. Hold the stretch for three seconds in each direction. This can also be done with your thumbs or a tool. With your thumbs, you will be able to feel the tightness of the muscles. Shake out your hands between each stretch to keep your hands relaxed.

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Project 29 – Shiatsu Stretch for Headache 

1. Apply gentle pressure with the fingertips to the area of the head where there is pain. Hold for 5 to 6 seconds. Next apply pressure to the same area with the palms. Hold for 10 seconds. Repeat at least two more times. You may continue applying pressure until the pain is somewhat less severe.

2, Place the right and left hands on either side of the head at the temples. Apply pressure with both palms for 10 seconds. Repeat two more times.

3. Place one hand on top of the other on top of the head, pressing downwards. Hold for 10 seconds. Repeat two more times.

4. Place the right and left hands on either side of the head at the temples. Move the hands up and hold for five seconds, then move the hands down and hold for five seconds. Repeat this up and down stretch nine more times.

5. With the hands in the same position as step 4, move the hands forward and hold for five seconds, then move the hands backwards and hold for five seconds. Repeat this forward and backward stretch nine more times.

6. Place the heels of your palms at the top of each ear and let the fingertips meet at the top of the head. Move the fingertips forward and hold for five seconds, then move the fingertips backwards and hold for five seconds. This is a small movement. Repeat this forward and backward stretch nine more times.

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Acupressure Flow Safety Energy Lock Location (Jin Shin Jyutsu)

Acupressure Point Location (Traditional Chinese Medicine)