Movement Practices

Tui Na Acupressure Self Massage

Use this massage as a warm up before doing the Thera Cane sequence or Eight Silken Movements, or use it any time for a quick energy pick-me-up.

Tui Na self massage uses a variety of strokes, always moving between joints, e.g., from shoulder to elbow, elbow to wrist, wrist to fingertips. For the brush stroke, brush away from the body on both sides of the arms (and legs). For the other three strokes, move continuously down one side of a limb, then up the other side. Do the strokes at least five times between each joint.

The sequence for moving around the body is as follows:

Outside of left arm (upper arm, forearm, hand), inside of left arm (hand, forearm, upper arm),  left side (from ribs to pelvis), down the outside of left leg (thigh, calf, foot), up the inside of left leg (foot, calf, thigh), down the inside of right leg, up the outside of right leg, right side (pelvis and ribs), inside and outside of right arm, chest, abdomen, low back, head.

The sequence of strokes: 1) brush with the flat, palm-side of the fingers, 2) grasp with the palm of the hand, 3) tap as if holding a raw egg in the hand (loose wrist), 4) circle with the flat of the fingers. With the grasp and circle strokes, you should move the flesh over the bones.

In Chinese, Tui means brush and Na means grasp. Hence the name Tui Na massage.

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Tracing the Three Yang Meridians

Tension accumulates in the head, neck, and shoulders. We trace the following meridians from head to foot  to encourage energy to move down, draining tension from the upper body into the ground.

Stomach Meridian: With both hands, stroke both sides of the body in the following sequence:

 From under the eyes down to the chin

 Up the sides of the face to the temples

 Retrace this line back to the chin

 Come down on either side of the throat

 Move out to the center of the collar bone

 Move straight down the chest through the breast area

 Come in to either side of the navel

 Move straight down to the pubic bone

 Move the hands down the thighs and calves (halfway between the front and outer side of the leg)

 At the ankle, stroke down the center of the foot to the second toe

 Shake and pinch the second toe. Let the neck relax and hang down.

Gall Bladder Meridian: On both sides of the body, make small circles in the following sequence:

 Circle from the outer edge of the eye to the front of the ear (tragus)

 Continue circling from the front of the ear up to the temple

 Circle behind the ears to the mastoid process at the base of the skull

 Come straight up over the head to the forehead, above the eyebrows

 Move back across the head to the base of the skull

 Move down the neck and out to the midpoint on the top of the shoulders

 Circle the fingertips to the sides and move down the ribs and the pelvis

 Continue circling down the outer sides of the thighs and calves

 Circle above the outer ankle bone, then across the top of the foot to the fourth toe

 Shake and pinch the fourth toe. Let the neck relax and hang down.

Bladder Meridian: On both sides of the body, make small brushing movements as follows:

 Brush up between the eyebrows

 Brush over the top of the head and down both sides of the back of the neck

 Reach up behind you and, with the thumbs and index fingers, brush two lines down each side of the spine

 Continue the four lines over the buttocks

 With each hand, brush one line down the back of the thighs and calves

 Brush below the outer ankle bone, then along the side of the foot to the little toe

 Shake and pinch the little toe. Remember to let the neck relax and hang down.

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Eight Silken Movements

These eight Qigong movements activate and balance all twelve acupressure meridians. The movements are done with the breath. Here’s a series of photos to illustrate the movements.

You can repeat each movement as many times as you like. Doing each movement three times is a good way to start. As 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.

1. Upholding Heaven with Two Hands

This movement benefits the lungs and helps digestion, the heart, the spine, the back, and neck problems. It invigorates the muscles, relaxes the body, and alleviates fatigue.

 Place your feet a comfortable distance apart. Make sure your knees are not locked, and tuck the tailbone under.

 Raise your arms out to the side, palms up, as you inhale, bringing the arms over the head.

 When your hands meet overhead, interlace the fingers, turn the palms towards the heavens, and stretch up. If balance is not a problem for you, you can go up on your toes for the stretch.

 Slowly exhale as you bring your arms back to your side, palms down.

2. Opening the Bow

This movement opens the breath and improves circulation, especially in the head and neck. It strengthens the arms, shoulders, and chest and is good for tight muscles in this area. Because it opens the breath, it strengthens our qi (energy), promotes the circulation of qi in the body, and benefits the immune system.

 Take one step to the side to widen your stance. Bend your knees in the “horse-riding” position.

 Cross your arms in front of your chest, left arm in front. Straighten your left index finger and thumb. The other fingers can be curled towards the palm.

 Separate your arms as if your left hand was holding a bow and your right hand was pulling back on the bow string. Inhale deeply. Look through your extended index finger and thumb as if you were looking all the way to the horizon.

 Exhale as you relax the arms and bring them back to cross in front of the body, right arm in front.

 Inhale as you open to the right side, repeating these last two steps.

3. Raising One Arm at a Time

This movement helps digestion and elimination, balances the Stomach, Spleen, Liver and Gall Bladder channels, and increases the circulation of qi to the Spleen channel, which benefits the immune system.

 Bring your feet back under your shoulders at a comfortable distance. Place your hands in front of the lower abdomen, palms facing each other, left hand on top.

 Inhale as you raise your left hand over your head, turning it palm up and pointing the fingers  towards the center of the body. At the same time, lower your right hand, palm down, fingers pointing towards the center of the body. Stretch up with your left hand and down with your right.

 Exhale and return the arms to the starting position. Rotate your hands slowly, with the palms facing, and see if you feel qi between your hands. Relax and breathe naturally.

 Repeat the last two steps with the hands reversed, pushing up with the right and down with the left.

4. Looking Backwards

This movement relieves stress by energizing the brain and spinal cord. It increases neck flexibility and strengthens the neck muscles. Turn the head only as far as is comfortable.

 Cross your hands at your chest, left over right.

 Inhale as you open your arms to the side and back, with arms straight and palms forward. Turn your head to the left without rotating the waist, and look at your hand

 Exhale as you return to the starting position, right hand over left.

 Repeat the last two steps, turning the head to the right.

5. Bending the Trunk and Neck

This movement releases anger and rage. It increases the flexibility of the spine and strengthens the low back, hips, and thighs. By opening the waist area, it helps balance our yin and yang energies.

 Take a step out to the side, and bend the knees in the “horse-riding” stance. Place hands on hips.

 Exhale as you bend to the left. Let your head and shoulders tilt to the left so you feel the stretch all along the right side of the body, opening the ribs and diaphragm.

 Inhale as you return to standing.

  Exhale as you bend to the right side. Feel the stretch all along the left side of the body.

 Inhale as you return to the standing.

 Exhale as you bend the head and torso forward. Relax the neck.

 Inhale as you come up to standing.

 Exhale as you gently lean backwards. Support your low back with your hands. If you have low back pain, skip this part of the movement.

 Inhale as you return to standing. Repeat from the beginning.

 To relax the neck, gently bend the head forward and back, to the left and right. Turn the head all the way to the right, then the left. If you have problems with your neck, skip these movements.

6. Touching the Toes and Arching the Back

This movement benefits the kidneys, adrenals, and low abdomen. It strengthens the low back and waist. If you have low back pain, you may want to skip this movement. It improves blood flow to the brain, strengthens the nervous system, and helps regulate metabolism. As you move, think of gathering pure and abundant qi from the heavens and earth.

 Stand with your feet shoulder width apart.

 Exhale as you bend the torso and head forward, keeping the knees relaxed, but straight. If you can reach, touch your toes with your fingertips. Let the neck relax.

 Soften the knees, tuck your tail bone under, and inhale as you roll the spine back up.

 Place your hands on the low back for support, and exhale as you arch backwards.

 Return to the starting position and repeat.

7. Punching with Angry Eyes

This movements builds physical strength and stamina in the legs, arms, and upper back. It releases pent up anger and frustration. During this movement, open your eyes wide, as if you were angry and could direct anger out through your eyes. Move your mouth into a big, silly grin. Never punch at another person, and avoid punching at surfaces where you can see your reflection.

 Stand with bent knees and legs apart in the “horse-riding” stance. Place your clenched fists at the waist, palms up. Inhale.

 Punch forward strongly with your left fist. Do not extend the arm completely. The elbow should remain bent to avoid a sudden pull on the tendons at the elbows. As you extend the arm, turn the fist over so it is facing downwards at the end of the punch. Exhale as you punch and make a loud “huh!” or “ha!” sound.

 Inhale as you return to the starting position.

 Punch forward in the same way with the right fist.

 Repeat the forward punches as many times as you like.

 Punch up alternately with the left and right fists.

 Punch down alternately with the left and right fists.

 Do one more pair of punches forward with the left and right fists.

8. Standing on the Toes

This movement strengthens the mind and body to prevent illness. By opening the meridians, it energizes the nervous system, spine, and brain and increases the flow of qi and blood. This exercise is not recommended for those who have severe back problems or difficulties with balance.

 Stand with your feet about six inches apart.

 Inhale as you rise slowly on your toes. Hold this position for a few seconds. To maintain your balance, it helps to focus on an object on the wall. Glue your eyes to a spot.

 Exhale as you slowly lower your heels.

 Repeat the movement a total of ten times.

 An alternate version, if you have difficulty standing on your toes, is to bend at the hip crease and pull up on the calves six times, lifting the heels off the floor if you can. Breathe naturally.

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Three Qigong Movements for Long Life

Offering Up the Hands

Stand with your feet a comfortable distance apart, arms at your sides. Turns your palms forward. Raise your arms until your hands are at eye level and, at the same time, rise on your toes. Inhale as the arms move up. Now turn the palms face down. Lower the arms and the heels as you exhale. When your heels are on the ground, lift your toes.

Do this movement slowly with the breath. It is said that doing this movement 100 times a day ensures excellent health. 1000 times a day promises a long life.

Stretching to the side

You may want to widen your stance for this movement. Exhale as you lean to the left, stretching your right arm over your head. Inhale as you return to the center. Exhale as you lean to the right, stretching your left arm over your head. Inhale as you return to the center.

Do the complete sequence (left and right) at least 10 times.

This movement is excellent for massaging the Gall Bladder meridian, a meridian that is frequently and easily thrown out of balance by the stresses of our modern life-style.

Oscillating between Heaven and Earth

Bend your knees slightly and raise your arms, palms down, until your hands are at eye level. Arch your back (belly forward), and look up. Inhale during this portion of the movement. Now make your hands into fists, lower your arms, and round your spine. Squeeze your arms into your sides. Exhale during the downward portion of the movement. Repeat 10 times, doing the movement with the breath.

Squeezing the ribs and breast area with the arms, along with the movement of the breath, helps move lymphatic fluid, which has a tendency to stagnate in this area of the body. This is also an excellent massage for the spine.

 

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Thera Cane® Shiatsu Massage

Using the Thera Cane   This Shiatsu self-massage sequence, as presented in the following photos, is designed to be done with a tool for reaching the back, such as a Thera Cane®. Chinese and Japanese grocery stores often sell a similar S-shaped tool with a knob on each end. There is also a professional product called a Back Knobber®. If you do not have a tool, you can still do the entire sequence by using your hands. Use a tennis ball in a sock to reach the back of the body. Here are some general guidelines on the amount of pressure to use and how to use a Theracane.  Stretch before and after using the Theracane. You can also use the Tui Na acupressure self-massage as a warm up.  Start with light pressure and short sessions — don’t overdo it.  Use the Theracane on muscles. Never press on a bone.  Use leverage to increase pressure (imagine using a screw driver to raise a paint can lid).  Position your hands in whatever way is most comfortable.  The amount of pressure (initially) should be between pleasurable and painful. Increase the pressure gradually.  There are two ways to apply pressure — direct (5 to 10 seconds, repeat) and moving (move the Theracane or stabilize the Theracane and move the body.)  A hard quick press is stimulating (tonifying — for areas where pressure feels good). A longer press is more relaxing (sedating — for areas that are painful to the touch).  For deeper pressure, you can hold an area until it softens.  For sensitive, painful areas, work above and below the area before working on the area itself.  Use your hands instead of the Theracane on the front and sides of the neck.  Don’t use the Theracane more than twice in one day to start. You can increase this later. Check in with your body and trust what it tells you.  Can you do too much? Not with your hands, but yes with the Theracane.  It helps to take a warm bath before a session to relax muscles (also after a session to avoid soreness). [back to top]

Upper Body Sequence

1. Hold five points along the base of the skull with your fingers and thumbs. The first point is at the center (GV 16), one thumb width above the hair line. Hold this point with the index and middle fingers of both hands. Press lightly on this point. The next pair of points is on either side of the spine, at the edge of the muscle band (B 10). The second pair of points is in a hollow at the outer edge of the skull, just behind the ears and about level with the ear openings (GB 20). To hold the two pairs of points (B 10 and GB 20), press up against the bone with your thumbs. Do the sequence of five points twice. The first time softens the area. The second time allows you to go in a little deeper.

2. Using your fingertips, press along two parallel lines on each side of the neck, from the base of the skull to the bottom of the neck. The first line is along the muscle band surrounding the spine (Bladder channel). The second line is directly under the hollow at the outer edge of the skull (Gall Bladder channel). Place your right hand behind your neck and pull the muscles on the left side of your neck towards the spine with your fingers. Repeat on the other side. Do both inner lines twice, then massage the outer lines twice. 

3. Using the Thera Cane, press points along two parallel lines along each side of the spine (the two pathways of the Bladder channel). The lines run from the top of the shoulder blade to about two thirds of the way down the back (the bottom of the ribs). If you place your ring finger on the spine, the first line is under the index finger. The second line is just inside the shoulder blade, about four fingers out from the spine. The direction of pressure is towards the front of the body. Be sure you press on muscle, not bone. Points along the inner line have a special influence on the energy of the entire body. The outer line is related to our emotional balance. Do both inner lines twice, then both outer lines twice.

4. Using the Thera Cane, press one line along the inside edge of each shoulder blade. The direction of pressure is under the shoulder blade, at a 45 degree angle to the front of the body. Hold the Thera Cane under your arm to reach this area. Massage under the arms with your hands to encourage the flow of lymph. Do each side of the body twice.

5. With your fingers or the Thera Cane, press three lines along the top of each shoulder. The first line is directly on top of the shoulder. The third line is just above the shoulder blade. The second line is between these two. If you use your hands, you can press further out to the edge of the shoulder between the bones. Do the three lines on each shoulder twice.

6. Using the hands, move down the outside of the left arm with a grasping movement, about five grasps between the shoulder and the elbow, then five times between the elbow and wrist. Squeeze the back of the hand, then move up the inside of the arm in a similar fashion. Do this massage twice on both arms. Squeeze each finger or give them a snap. This massage helps balance the Lung, Large Intestine, Pericardium, Triple Warmer, Heart, and Small Intestine channels.

7. Gently tap with a hollow fist across the chest and down each arm. Repeat.

8. Hold four points around each eye: 1) at the bridge of the nose (B 1), 2) in the center of the upper eye socket, 3) on the edge of the outer eye socket (GB 1), 4) in the center of the lower eye socket (ST 1) (hold especially lightly here). Hold each point for one minute, then repeat. You can either hold these points with light pressure or make small circles with your fingertips. Use the flat part of your fingertips. You can rest your elbows on a desk or your knees while you hold the eyes. You can also press points under the cheek bones and massage the temples.

9. Rub the palms of the hands together and place them over the eyes. Block out all light and open the eyes. Allow the warmth and qi from your hands to penetrate to the backs of the eye sockets.

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Lower Body Sequence

1. Using the Thera Cane, continue to press points along four lines parallel to the spine, as in step 3 of the upper body sequence. For the lower body, start at the bottom of the rib cage (about two thirds of the way down the back) and move down to the tip of the tailbone. Press the inner lines on each side twice, then do the outer lines twice. Below the waist, you will encounter the pelvic bones and sacrum, so adjust the pressure. You can use the Thera Cane against a wall to press individual points.

2. Press one line across the top of the hip bone (the “belt” line) and down the side of the hip to where the leg joins the hip. Do this twice of each side.

3. Press one diagonal line across each buttock. Repeat.

4. Press one line down the outside of each leg (Gall Bladder channel). Do not press on the knees. A great way to work the thighs with a Thera Cane is to place your legs between the two handles and press outwards. Repeat.

5. Press one line down the center of the back of each leg (Bladder channel). Avoid the knees. Using a Thera Cane for the thighs, you can sit on the edge of a chair and lean back, pulling the two short points of the Thera Cane into this line. Repeat.

6. Press one line up the inside of each leg (Spleen, Liver, and Kidney channels). An excellent massage for the Spleen channel is to press with your thumbs (one leg at a time) in the following sequence: along the edge of the big toe, just under the foot bone that goes from the big toe joint to the ankle, then up the calf to the knee, pressing just under the shin bone. Continue up the inside of the thigh. Press gently wherever you find tender areas. As you remove blockages from the Spleen channel, you will be able to massage this meridian with the tip of your elbow. Balancing the Spleen channel will help you assimilate nutrients from the food you eat, distribute them throughout the body, and will leave you feeling full of energy.

7. From a seated position, you can press your foot against one of the posts of the Thera Cane. You can also place the Thera Cane on the floor and stand on various parts of the Thera Cane, massaging the bottom of the foot. If you don’t have a Thera Cane, use a tennis ball to massage the sole of the foot.

8. Squeeze and pull each toe. Press the webbing between each toe. The webbing between the big toe and index toe helps relieve anger. The webbing between the second and third toes relieves gas. The meridian flows change directions at the fingers and toes, and energy is very accessible and susceptible to influence here. Remember to massage the hands, feet, and ears whenever you have a free moment. All three contain reflexology points that influence the entire body.

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Holding Acupressure Points

How do I hold acupressure points?

How do I locate a point?

Because acupuncturists insert needles below the skin and need to be careful to avoid nerves and blood vessels, they locate points very precisely. With acupressure, don’t be concerned about the exact location of a point. The surface area on the skin that allows you to influence the point, drawing energy to the surface, is about the size of a silver dollar or the width of three fingers. It often helps to use one finger to locate a point, since at many points you’ll find a slight indentation in the tissue, about the size of your fingertip. Once you find the point, hold it with three fingers. We usually want to relax the tension around a point, and three fingers is a more comforting touch than one finger.

How much pressure should I use?

The word “pressure” in “acupressure” is a bit misleading. Use pressure only if that’s what feels good to you on a point. In acupressure, we are using an energetic touch, calling the Chi from the energy meridian that runs through the tissues to the surface of the body. In fact, acupressure points are precisely where the energy comes to the surface easily. If you press too hard, you’ll be blocking the flow of energy rather than relaxing the area that surrounds the point. An analogy that my teacher (Janet Oliver) uses is that of a plug in a wall outlet. Once the plug connects with the electricity in the wall, you don’t need to press hard on the plug. It’s the same with acupressure points. You’re making an energetic connection. If you want, you can loosen up the area with a little self-massage before holding the point.

How long should I hold a point?

There are three ways to know that the energy is flowing through an acupressure point.

 You may feel a softening of the muscle or tissue. When the area around a point relaxes, the energy can flow smoothly.

 You may feel an increase in warmth in the area of the point. This indicates that blood is flowing more readily in the area. Energy follows blood. When blood flow is enhanced, so is the energy flow.

 You may feel a pulse at the point. This is also an indication that the blood is flowing in this area. But the pulse you are feeling is actually the pulse of the energy. It’s best to use your fingertips to hold points rather than the thumbs. With the thumb, you may be feeling the pulse of your thumb rather than the pulse of the point.

When you first start doing acupressure on yourself, don’t expect to feel the pulse. As you practice acupressure self-help regularly, your energy becomes balanced, and your pulses will become stronger. Once you can feel pulses at the points, this tells you how long to hold a point. First you will not feel any pulse. Then the pulse will arrive. Once the pulse arrives, stay with it for a while, then move on to the next point.

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Individual points for memory, muscle cramps, insomnia, and more

Be sure to read the section How do I hold acupressure points?

For short term memory, hold Gall Bladder 14. Use this point when you lose your train of thought, when you’re trying to remember a name, or when you can’t find your keys. You’ll be surprised at how effective it is. To find this point, feel for the slight depression in the bone about a thumb’s width above the eyebrow. The point is directly above the center of the eye.

For muscle cramps, hold Gall Bladder 34. Use this point for muscle spasms, twitches, and cramps. To locate this point, trace the outer knee bone (the fibula) up the leg from the outer ankle. The bone may disappear under the calf for a while, but you should be able to feel a knob at the top of the bone. Place the ring finger on this knob. Place the index finger at the bottom of the kneecap, in the center. You middle finger will fall on Gall Bladder 34. If you raise and lower the foot, you should feel a muscle move at this point.

In Chinese medicine, insomnia happens when the spirit (Shen) remains in the head and cannot find rest in the Heart. There are several points you may find helpful. Try them all and see which one works for you.

 To encourage energy to move out of the head, we hold points in the feet. Kidney 3 is just behind the inner ankle. Bladder 60 is behind the outer ankle. If you rest one ankle between the big toe and index toe of the other foot, your toes will be holding both of these points.

 Jin Shin Jyutsu Safety Energy Lock (SEL) #18 helps insomnia. This point is located of the fleshy pad below the thumb. For more information on Jin Shin Jyutsu, see the article on my website.

 Here’s a Jin Shin Jyutsu sequence for insomnia. Wrap the fingers of your right hand around your left thumb and place the right thumb on the left SEL #18. Hold for three minutes. Then hold your left little finger with your right hand for three minutes. Repeat this sequence on the other hand. If you’re still awake, place your right hand on top of your left shoulder (SEL #11), near the neck. Place your left hand in the left hip crease (SEL #15). You can find this point by raising your leg until you feel a large tendon (the inguinal ligament). Your fingertips should rest just to the inside of this tendon. Repeat on the other side.

For anger, hold the webbing between the big toe and index toe (Liver 2). You can hold this point with moderate pressure. If the point becomes painful, try to continue to hold until the pain dissipates. Sometimes we know we’re irritable, but we can’t identify the source of our anger. Holding this points helps release underlying feelings of anger.

For muscle tension, hold Gall Bladder 34 (see location above, under muscle cramps). You can also hold Jin Shin Jyutsu Safety Energy Lock #8. This is located below and behind the knee, on the back side of the fibula (the bone that comes up the outside of the leg from the outer ankle to the knee). Another Jin Shin Jyutsu self-help for muscle tension is to hold the center back of the wrist.

Two good points to hold for the immune system are Large Intestine 11 and Kidney 27. Large Intestine 11 is located at the elbow crease. It’s at the very end of the crease, on the thumb side of the arm. This point is good for flus and colds and for a throat that’s sore and swollen. Kidney 27 is located just below the collar bone (clavicle), on either side of the breast bone (sternum). This point is good for chest congestion, coughing, and bronchitis. A Jin Shin Jyutsu self-help for immunity is to hold Safety Energy Lock #3 and SEL #15. To locate SEL #3, place the right hand on the left shoulder near the neck. Let your fingers reach onto the back of the shoulder. SEL #15 is in the hip crease. You can find this point by raising your leg until you feel a large tendon (the inguinal ligament). Your fingertips should rest just to the inside of this tendon.

For anxiety, hold Jin Shin Jyutsu Safety Energy Lock #26. To locate this point, find the place where the arm meets the body (the armpit crease). Move your fingers back until you feel your shoulder blade. That’s SEL #26. Whenever you feel anxious, put your hands under your arms, reach your fingers back towards these points, and give yourself a big hug.

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Points for the eyes

Hold the left Gall Bladder 20 (the hollow at outer base of skull) with the left hand while the right hand holds (at the right eye) 1) the bridge of the nose, 2) the inner end of the eyebrow, 3) a finger’s width above the center of the eyebrow, 4) the center of the eyebrow, 5) the outer end of the eyebrow, 6) the outer corner of the eye, 7) the eye socket below the eye in the center. Repeat with the other eye (right hand on right Gall Bladder 20, left hand holds points on the left eye). Then hold Governing Vessel 16 (just inside the hairline at the center back of the head) with one hand while the other hand holds between the eyebrows (the “third eye”).

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Deepening the breath, lifting the spirits

When you’re under stress and you find your breathing is shallow, there are two good points for deepening the breath — Lung 1 and Lung 2. Lung 2 is located where the collar bone (clavicle) meets the shoulder. You’ll feel the tissue change from soft to hard when you reach the shoulder. The point is right under the collar bone. To find Lung 1, place your right index finger in your left Lung 2. Align the tips of your fingers along the edge of the shoulder. Your middle finger will fall on Lung 1. Press either of these points deeply whenever you need to deepen the breath.

Another point for the breath and the spirit is Stomach 16. To locate this point, place your right hand below your left collar bone, with the index finger just under the collar bone. The point is directly under your ear and just below your little finger. Hold the point with three fingers, or brush this area with an upward motion to open the breath and lift the spirits.

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Anxiety about public speaking

Holding points on the Heart channel helps relieve anxiety. Try using these points whenever you need to speak in front of a group. These points are also good to hold when having a heart-to-heart talk or a difficult conversation.

To locate the Heart channel points, find the first large tendon just below the wrist on the little finger side of the wrist. If you bend your wrist forward and back, it may help you to feel the tendon. The Heart channel is just to the inside (thumb side) of this tendon. Reach over the top of the wrist, place your ring finger at the wrist, and your middle and index fingers just below this. Relax your arms and hands. You can hold these points very inconspicuously.

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Projects Using Acupressure Flows Each flow is done with both hands. The hands act as “jumper cables,” allowing universal life energy to flow through the body. When the instructions below indicate “hold,” you should hold both hands on the body for a few minutes or until you feel a pulse. You may sit, stand, or lie down, whatever is most relaxing for you. When using a knotted towel or rubber ball on the back, leave this in place for the entire flow. You can omit the step with the towel if you are not lying down. For best results, pick one or two Projects and practice jumper cabling every day.  [back to top]

Project 1 – Acupressure Flow for Bodily Tensions This flow helps the whole body, relieves simple backaches, and restores energy. 1. Place knotted towels (or rubber balls) between the spine and shoulder blades, on both sides of the spine, at the mid-shoulder blade level (#10). The towel knots remain in place as you do the following three steps. 2. Place the left and right hands on the back of the shoulders (near the neck) (#3).  Arms can be crossed or not crossed. Hold. 3. Move both hands so your fists (knuckles up) are under the waist at either side of the spine (#23). Hold. 4. Move both hands under the “sitting” bones at the hips (#25), palms up or down. Hold. [back to top]

Project 2 – Acupressure Flow for General Tensions This flow also revives energy. 1. For right side of body, place the left hand on the back of the right shoulder (near the neck) (#3). 2. Keeping the left hand on the shoulder, place the instep of the left foot (#6) on the inside of the right knee (#1). If lying down, you can place a pillow under your left knee for support. 3. Keeping the left hand and foot in place, press each right fingernail (one at a time) with the right thumb, holding each nail for one minute. 1. For left side of body, place the right hand on the back of the left shoulder (near the neck) (#3). 2. Keeping the right hand on the shoulder, place the instep of the right foot (#6) on the inside of the left knee (#1). If lying down, you can place a pillow under your right knee for support. 3. Keeping the right hand and foot in place, press each left fingernail (one at a time) with the left thumb, holding each nail for one minute. [back to top]

Project 3 – Acupressure Flow for Neck And Back Tensions 1. For right side of body, place a knotted towel (or rubber ball) between the spine and shoulder blade at the mid-shoulder blade level of the right shoulder (#10). 2. Place your right fist under your left waist (#23). 3. Keeping your right hand at the waist, place your left fingertips on the right side of your neck (hand goes behind neck) (#12). Hold. 4. Move your right hand to the left hip crease (groin) (#15). 5. Keeping your right hand in place, move your left hand to the back of the right shoulder (near the neck) (#3). Hold. 1. For left side of body, place a knotted towel (or rubber ball) between the spine and shoulder blade at the mid-shoulder blade level of the left shoulder (#10). 2. Place your left fist under your right waist (#23). 3. Keeping your left hand at the waist, place your right fingertips on the left side of your neck (hand goes behind neck) (#12). Hold. 4. Move your left hand to the right hip crease (groin) (#15). 5. Keeping your left hand in place, move your right hand to the back of the left shoulder (near the neck) (#3). Hold. [back to top]

Project 4 – Acupressure Flow for Neck And Shoulder Tensions  1. For right side of body, place your left hand in the left hip crease (groin) (#15). 2. Keeping your left hand at the hip crease, place your right fingertips (or thumb) on the instep of your left foot (#6). Hold. 3. Keeping your left hand in place, move your right hand to the back of the left shoulder (near the neck) (#3). Hold. 4. Move your left hand to the right side of your neck (hand goes behind neck) (#12). 5. Keeping your left hand on the neck, move the right hand so the thumb is under the left cheekbone (#21) and the fingertips on the left forehead (#20). Hold. 1. For left side of body, place your right hand in the right hip crease (groin) (#15). 2. Keeping your right hand at the hip crease, place your left fingertips (or thumb) on the instep of your right foot (#6). Hold. 3. Keeping your right hand in place, move your left hand to the back of the right shoulder (near the neck) (#3). Hold. 4. Move your right hand to the left side of your neck (hand goes behind neck) (#12). 5. Keeping your right hand on the neck, move the left hand so the thumb is under the right cheekbone (#21) and the fingertips on the right forehead (#20). Hold. [back to top]

Project 5 – Acupressure Flow for Neck Stiffness, Shoulder Blade and Mid-Back Pain 1. For right side of body, place a knotted towel (or rubber ball) between the spine and shoulder blade at the level of the bottom of the right shoulder blade (#9). 2. Place your right fist (knuckles up) under your right waist (#23). 3. Keeping your right hand under the waist, place the fingertips of your left hand on the right side of your neck (#12) (hand goes behind neck). Hold. 1. For left side of body, place a knotted towel (or rubber ball) between the spine and shoulder blade at the level of the bottom of the left shoulder blade (#9). 2. Place your left fist (knuckles up) under your left waist (#23). 3. Keeping your left hand under the waist, place the fingertips of your right hand on the left side of your neck (#12) (hand goes behind neck). Hold. [back to top]

Project 6 – Acupressure Flow for Chronic Stiff Neck   1. For the right side, hold the right side of your neck (#12) with the fingertips of your left hand (hand goes behind neck). 2. Keeping your left hand on the neck, hold the left index finger between your right thumb and index finger. Hold. 3. With your left hand still on your neck, place your right hand on your chest at the top of the right breast area (about four fingers down from the collar bone) (#13). Hold. 4. With your left hand still on your neck, press under your left cheekbone (#21) with your right fingertips. Hold. 1. For the left side, hold the left side of your neck (#12) with the fingertips of your right hand (hand goes behind neck). 2. Keeping your right hand on the neck, hold the right index finger between your left thumb and index finger. Hold. 3. With your right hand still on your neck, place your left hand on your chest at the top of the left breast area (about four fingers down from the collar bone) (#13). Hold. 4. With your right hand still on your neck, press under your right cheekbone (#21) with your left fingertips. Hold. [back to top]

Project 7 – Acupressure Flow for Shoulder Tensions  This flow also revives energy. 1. For right side of body, place the left hand on the back of the right shoulder (near the neck) (#3). 2. With the right thumb, press each right fingernail (one at a time) for one minute. 1. For left side of body, place the right hand on the back of the left shoulder (near the neck) (#3). 2. With the left thumb, press each left fingernail (one at a time) for one minute. [back to top]

Project 8 – Acupressure Flow for General Backaches  This flow is also good for muscle cramps in the knees and calves. 1. For the right side of body, hold the right side of your neck with the fingertips of your left hand (hand goes behind neck) (#12). 2. Place your right hand under your tailbone (palm can be up or down). Hold. 3. With your left hand still on your neck, place your right hand on the back of your right knee (center of knee crease). Hold. 4. With your left hand still on your neck, place your right hand on the area below your outer right ankle (#5). Hold. 1. For the left side of body, hold the left side of your neck with the fingertips of your right hand (hand goes behind neck) (#12). 2. Place your left hand under your tailbone (palm can be up or down). Hold. 3. With your right hand still on your neck, place your left hand on the back of your left knee (center of knee crease). Hold. 4. With your right hand still on your neck, place your left hand on the area below your outer left ankle (#5). Hold. [back to top]

Project 9 – Acupressure Flow for Lower Back Tensions  This flow is also good for tired legs. 1. Sit with your hands under your hips, palms up or down, under the “sitting” bones (#25). Hold. [back to top]

Project 10 – Acupressure Flow for Upper and Middle Back Tensions 1. For right side of body, place a knotted towel (or rubber ball) between the spine and shoulder blade at the mid-shoulder blade level of the right shoulder (#10). 2. Place your left fist under your right waist (#23). 3. Keeping your left hand at the waist, place your right hand on the left inner thigh (high #1). Hold. 4. Keeping your left hand at the waist, place your right hand on the outside of the left upper calf (#8). Hold. 1. For left side of body, place a knotted towel (or rubber ball) between the spine and shoulder blade at the mid-shoulder blade level of the left shoulder (#10). 2. Place your right fist under your left waist (#23). 3. Keeping your right hand at the waist, place your left hand on the right inner thigh (high #1). Hold. 4. Keeping your right hand at the waist, place your left hand on the outside of the right upper calf (#8). Hold. [back to top]

Project 11 – Acupressure Flow for Arthritis  This flow is especially good for legs and knees. 1. For right side of body, place right hand (palm up or down) under right “sitting” bone (#23). 2. Keeping the right hand under the hip, place your left hand below the right ankle on both sides of the foot (#5 and #16). Hold. 1. For left side of body, place left hand (palm up or down) under left “sitting” bone (#23). 2. Keeping the left hand under the hip, place your right hand below the left ankle on both sides of the foot (#5 and #16). Hold. [back to top]

Project 12 – Acupressure Flow for Knees 1. For right side of body, place right hand (palm up or down) under right “sitting” bone (#25). 2. Keeping the right hand under the hip, place the left hand under the right knee. Hold. 1. For left side of body, place left hand (palm up or down) under left “sitting” bone (#25). 2. Keeping the left hand under the hip, place the right hand under the left knee. Hold. [back to top]

Project 13 – Acupressure Flow for Legs This flow is also good for shoulder blade tension, bloating, and varicose veins. 1. For right side of body, place right hand (palm up or down) under the right “sitting” bone (#25). 2. Keeping the right hand under the hip, place your left hand on the middle of your right outer shoulder blade (#26) (left hand goes under right armpit). Hold. 3. Keeping the right hand under the hip, place your left hand on the outside of the upper right calf (#8). Hold. 4. Keeping the right hand under the hip, place your left hand on the top of the right foot. Hold. 1. For left side of body, place left hand (palm up or down) under the left “sitting” bone (#25). 2. Keeping the left hand under the hip, place your right hand on the middle of your left outer shoulder blade (#26) (right hand goes under left armpit). Hold. 3. Keeping the left hand under the hip, place your right hand on the outside of the upper left calf (#8). Hold. 4. Keeping the left hand under the hip, place your right hand on the top of the left foot. Hold. [back to top]

Project 14 – Acupressure Flow for Arms  This flow is especially good for tennis elbow and also helps neck and back tension. 1. For right side of body, place a knotted towel (or rubber ball) ) between the spine and shoulder blade at the level of the bottom of the right shoulder blade (#9). 2. Place the right hand on the back of the right shoulder (near the neck) (#3). 3. Leaving the right hand on the shoulder, place the left hand on the right outer shoulder blade area (#26) (left hand under right armpit). Hold. 4. Leaving the right hand on the shoulder, place the left hand on the right hip crease (#15). Hold. 1. For left side of body, place a knotted towel (or rubber ball) ) between the spine and shoulder blade at the level of the bottom of the left shoulder blade (#9). 2. Place the left hand on the back of the left shoulder (near the neck) (#3). 3. Leaving the left hand on the shoulder, place the right hand on the left outer shoulder blade area (#26) (right hand under left armpit). Hold. 4. Leaving the left hand on the shoulder, place the right hand on the left hip crease (#15). Hold. [back to top]

Project 15 – Acupressure Flow for Headaches 1. Place your right hand (palm up or down) under your tailbone. 2. Keeping your right hand under the tailbone, place your left hand at the center of the base of the skull (at the top of the spine). Hold. 3. Keeping your right hand under the tailbone, place your left fingertips between the eyebrows. Hold. 4. Keeping your right hand under the tailbone, place your left hand between the breasts. Hold. 5.  Keeping your right hand under the tailbone, place the left hand at the top of the pubic bone. Hold. [back to top]

Projects Using Acupressure Points

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. [back to top]

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. [back to top]

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. [back to top]

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. [back to top]

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. [back to top]

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. [back to top]

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. [back to top]

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. [back to top]

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. [back to top]

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. [back to top]

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. [back to top]

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. [back to top]

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 [back to top]

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. [back to top]

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. [back to top]

Point Location

Acupressure Flow Safety Energy Lock Location (Jin Shin Jyutsu)

Safety Energy Lock #1 (general tensions, upper and middle back tensions) – inner knee

SEL #3 (bodily tensions, general tensions, neck and back tension, shoulder tension, arms) – back of the shoulders, near the neck

SEL #5 (general backaches, arthritis) – below and behind the inner ankle

SEL #6 (general tensions, neck and shoulder tension) – at the instep (arch at inner side of foot)

SEL #8 (upper and middle back tensions, legs) – top of the outer bone in the lower leg

SEL #9 (neck stiffness, shoulder blade and mid-back pain) – between shoulder blade and spine at the level of the bottom of the shoulder blade

SEL #10 (bodily tensions, neck and back tension, upper and middle back tensions, arms) – between shoulder blade and spine at the level of the middle of the shoulder blade

SEL #12 (neck and back tension, neck and shoulder tension, neck stiffness, shoulder blade and mid-back pain, chronic stiff neck, general backaches) – back of the neck, halfway between base of skull and top of shoulders, on the side of the muscle that runs along the spine

SEL #13 (chronic stiff neck) – four fingers down from center of collar bone (just above breast)

SEL #14 (anterior ascending energy flow) – under the rib cage

SEL #15 (neck and back tension, neck and shoulder tension, arms) – in the hip crease (groin)

SEL #16 (arthritis) – below and behind outer ankle

SEL #20 (neck and shoulder tension) – on forehead, in line with pupil, a thumb’s width above eyebrow

SEL #21 (neck and shoulder tension, chronic stiff neck) – under the center of the cheekbone, in line with pupil

SEL #22 (anterior ascending energy flow) – at the midpoint of the collar bone

SEL #23 (bodily tensions, neck and back tension, neck stiffness, shoulder blade and mid-back pain,

upper and middle back tensions, arthritis) – two fingers out from the spine, below the last rib

SEL #25 (bodily tensions, lower back tensions, knees, legs) – under the “sitting” bones at the bottom of the pelvis

SEL #26 (legs, arms) – just behind the armpit crease, on the edge of the shoulder blade

[back to top] 

Acupressure Point Location (Traditional Chinese Medicine)

Bladder 1 (any eye problems) – at the bridge of the nose, close to the inner edge of the eye

B 2 (neck tension and pain, headaches, sinus congestion, eye pain) – inner end of eyebrow

B 10 (neck tension and pain) – on the back of the neck, half a thumb width below the hairline, on the edge of the muscle that surrounds the neck vertebrae

B 23 (low back pain and sciatica) – on the back, two fingers out from the spine at waist level

B 40 (acute back pain, sciatica) – in the center of the crease behind the knee

B 52 (low back pain and sciatica) – on the back, four fingers out from the spine at waist level

B 53 (low back pain and sciatica) – on the buttocks, four fingers out from center of the spine, halfway between the base of the buttocks and the top of the hip bone

B 57 (cramps and spasms) – at the center of the base of the calf muscle, a little less than halfway down from the knee crease to the ankle

B 60 (lower body pain) – in the depression directly behind the outer ankle

B 62 (headaches) – directly below the outer ankle

Conception Vessel 6 (low back pain and sciatica) – on the center line of the body, two fingers below the navel

Gall Bladder 1 (eye problems, heat) – in the depression at the outer edge of the eye socket

GB 14 (memory) – on the forehead, a thumb’s width above the eyebrow, in line with pupil

GB 20 (upper body pain, lower body pain, neck tension and pain, shoulder tension, arthritis, headaches) – in the little hollows at the base of the outer skull

GB 21 (neck tension and pain, shoulder tension) – on the top of the shoulders, three fingers out from the base of the neck

GB 34 (cramps and spasms, knee pain) – on the outer side of the leg, three fingers below the knee crease, in the depression between shin bone and outer leg bone

GB 40 (headaches) – in the depression just in front of and slightly below the outer ankle

GB 41 (headaches, migraines) – at the upper end of the groove between the bones of the fourth and fifth toes, jump over the tendon to the little toe side of the foot

Governing Vessel 16 (upper body pain, neck tension and pain, headaches) – at the center of the base of the skull, one thumb width above the hair line

GV 24.5 (upper body pain, headaches) – between the eyebrows

GV 26 (stroke, loss of consciousness, Alzheimer’s) – center of upper lip

Kidney 3 (lower body pain) – in the depression directly behind the inner ankle bone

Large Intestine 4 (upper body pain, arthritis, headaches, constipation) – on the back of the hand, in the webbing between the thumb and index finger

LI 11 (arthritis, immune system, constipation, elbow pain) – thumb side of the elbow crease

LI 14 (shoulder tension) – at the base of the deltoid muscle on the outside of the upper arm (level with three fingers below armpit crease)

Liver 2 (anger) – in the webbing between first and second toes

LIV 3 (cramps and spasms) – on the top of the foot, in the depression just in front of the area where the bones of the first and second toes meet

Spleen 6 (headache, sinus congestion, eye pain, loose stool, fatigue) – four fingers above inner ankle bone, between the shin bone and the muscle

Stomach 1 (eye conditions) – in the center of the lower eye socket (you may feel a slight depression in the bone)

ST 3 (headaches, sinus congestion, toothache) – under the center of the cheekbone

ST 36 (lower body pain) – on the outer side of the leg, four fingers below the knee and one thumb width out from the crest of the shin bone

Triple Warmer 5 (arthritis) – in the center of the back of the wrist, measure up two and a half fingers from the wrist crease (under the third finger)

TW 15 (shoulder tension) – measure three fingers out from the base of the neck and come down one thumb width towards the shoulder blade

TW 16 (neck tension and pain) – behind and below the mastoid process (the 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.

Base of fingernails (stroke)

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The Body Clock

Acupressure for Daylight Savings Time and Jet Lag

Body clock and horary points:

3 – 5 AM Lung – LU 8 (one thumb width above inner wrist on thumb side)

5 – 7 AM Large Intestine – LI 1 (base of nail on thumb side of index finger)

7 – 9 AM Stomach – ST 36 (four fingers below knee, one thumb width out from crest of shin bone)

9 – 11 AM Spleen – SP 3 (foot side of big toe joint, on the edge of the foot)

11 – 1 PM Heart – H 8 (on crease of palm below little finger)

1 – 3 PM Small Intestine – SI 5 (depression on edge of wrist on little finger side)

3 – 5 PM Bladder – BL 66 (toe side of little toe joint, on edge of foot)

5 – 7 PM Kidney – K 10 (tendons at the crease on the inside of knee)

7 – 9 PM Pericardium – P 8 (center of palm)

9 – 11 PM Triple Warmer – TW 6 (4 fingers above outer wrist at center)

11 – 1 AM Gall Bladder – GB 41 (move up the foot to where the bones of the fourth and fifth toes meet, wiggle the toes to find tendon; jump over tendon towards little toe side)

1 – 3 AM Liver – LIV 1 (base of nail on big toe, little toe side of nail)

For daylight savings time, hold the horary point for the new time setting every two hours.

For jet lag: When you board the plane, set your watch to the time of your destination. Hold the horary point of the time at your destination every two hours. It’s as if you pretend you’re already there. You can hold for five minutes every hour or for 2 to 3 minutes every two hours, depending on how serious a problem jet lag is for you.

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Jin Shin Jyutsu: Fingers and Daily FLows

Holding the Fingers

The acronym for remembering the attitudes associated with each finger is “Get rid of Worry FAST.” W is for Worry (thumb), F for Fear (index), A for Anger (middle), S for Sadness (ring), and T for Trying To (little).

For each attitude, there is a “quickie” hold and a longer sequence. The “quickie” hold involves holding one finger with the fingers of the other hand. For example, to hold the left thumb, wrap all four fingers of your right hand around your left thumb. The longer sequence is a combination of fingers that you hold one after the other. For example, the longer sequence for Worry is to hold the thumb, then hold the middle finger, then hold the little finger.

How long should you hold a finger? If you have plenty of time, hold each finger until you feel a pulse arrive in the finger. If a finger is already pulsing strongly when you first touch it, hold the finger until the pulse calms down. Another way to hold the fingers is simply to hold each finger for two or more breaths. You will find this very meditative and relaxing. Holding individual fingers and the finger mudras before falling asleep is an excellent practice.

The ten fingers are said to regulate 14,400 functions within the body. The different ways of holding the fingers influence the body on a variety of levels, but they are all effective. Choose a style that feels most comfortable and satisfying to you.

Worry: The “quickie” is to hold the thumb. The sequence is thumb, middle, little finger.

• Additional benefits: for depression, hate, obsession, anxiety, self-protection, to revitalize physical fatigue, for the back of the head, breathing, and digestive discomforts.

Fear: The “quickie” is to hold the index finger. The sequence is thumb, index, little finger.

• Additional benefits: for timidity, mental confusion, depression, perfectionism, criticism, frustration, digestive issues, elimination, wrist, elbow, and upper arm discomforts.

Anger: The “quickie” is to hold the middle finger. The sequence is little, ring, middle finger.

• Additional benefits: for feeling cowardly, irritable, indecisive, unstable, not alert, overly emotional, general fatigue, eye issues, forehead discomforts.

Sadness/Grief: The “quickie” is to hold the ring finger. The sequence is thumb, index, middle, ring finger.

• Additional benefits: for negative feelings, common sense, excess mucus, breathing, ear discomforts.

Trying To/Pretense (cover-up): The “quickie” is to hold the little finger. The sequence is little, ring finger.

• Additional benefits: for “crying on the inside and laughing on the outside,” feeling insecure, nervous, confused, issues of “why am I here,” calms nerves, aids bloating.

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Finger Mudras

1. Exhaling the Burdens and Blockages (palm side of middle finger)

Hold palm side of left middle finger lightly with right thumb. Place rest of right fingers on back of left middle finger. (Reverse for right middle finger.)

Releases generalized tension and stress from head to toe. Helps the exhale so we can empty ourselves of the causes of harmful stagnation and blockages of energy.

Use when: Can’t see too well. Difficult to exhale. Frustrated. Tired all the time. Trouble making decisions. Procrastinate.

2. Inhaling the Abundance (back of middle finger)

Hold back of left middle finger lightly with right thumb. Place rest of right fingers on palm side of left middle finger. (Reverse for right middle finger.)

Makes it easier to inhale the Breath of Life — our source of abundance (prenatal and postnatal Chi).

Use for: Can’t take a deep breath. Hard of hearing. Feet bothering you. Not as alert as usual. Eyes bothering you.

3. Calming and Revitalizing (palm side of little and ring fingers)

Hold palm side of left little and right fingers with right thumb. Place rest of right fingers on back of left little and ring fingers. (Reverse for right fingers.)

Calms the body, releases nervous tension & stress, revitalizes all the organ functions.

Use for: Nervousness. Worry about the heart. If get out of breath when walk. Always “trying-to,” Depressed/never have any fun.

4. Releasing General Daily Fatigue (thumb, index, middle)

Hold back of left thumb, index and middle fingers with right thumb. Place rest of right fingers on palm side of left thumb, index and middle fingers. (Reverse for right thumb and fingers.)

Releases fatigue, tension and stress that builds up during the course of the day. Helps release worry, fear, and anger.

Use for: “I get so tired.” Feel insecure about everything (finances, work, relationships). Beginning to feel and look old. Get irritated and angry over nothing. Worry about everything.

5. Total Revitalization (thumb sandwich)

Make a circle with right middle finger and thumb (palm side thumb on middle fingernail). Next slip left thumb between circle of right thumb and middle finger (left thumb palm touching right middle fingernail). (Reverse for right thumb.)

Revitalizes all the bodily functions. Releases the blockages responsible for daily fatigue.

Use for: Always have uneasy feeling. Nothing seems wrong but get tired all the time. Problems with complexion. Tempermental. Uncontrollable craving for sweets.

6. Breathing Easily (ring fingernail to thumb)

Touch ring fingernail with palm side of thumb on both the left and right hands.

Strengthens the  respiratory function. Helps balance ear projects. Use while walking, jogging, exercising — helps us breathe more easily. Use when flying, high altitudes (for the ears).

Use for: Bad skin conditions. Feel rejected and unloved and tear up easily. Feel clumsy & all thumbs. Lost common sense. Ears bothering you.

7. Exhaling Dirt, Dust, and Greasy Grime (steeple with middle fingers)

Touch palms of left and right middle fingers in folded hands position.

Releases general daily tension and stress from head, lungs, digestive functions, abdomen, and legs. Strengthens exhale.

8. Inhaling the Purified Breath of Life (touch middle fingernails)

Touch left and right middle fingernails together.

Releases tension in the back, promotes overall feeling of well-being. Strengthens ability to inhale, and receive the purified breath of life.

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Daily Flows

Use these simple daily flows to reduce stress, boost immunity, and revitalize the body. 

Main Central Flow

The Main Central flows in oval circuit, going down the face, neck, and sternum, through the abdomen to the pubic bone. It flows up the spine, over the forehead, and then makes the circuit again. The Main Central is the primary harmonizing energy flow in the body and our main source of energy. It will revitalize and restore all the other flows of the body. It’s especially useful when there is an imbalance on one side of the body.

Right hand on top of head

Left hand between eyebrows

Left hand of tip of nose

Left hand between the breasts

Left hand at base of breastbone

Left hand on top of pubic bone

Right hand at base of spine (coccyx)

Left and Right Supervisor Flows

The left and right Supervisor Flows are like two vertical ovals of energy, one on each side of the body. The left Supervisor Flow “supervises” all the functions on the left side, and the right Supervisor Flow does the same on the right side. These flows are especially useful to clear the head, improve breathing, aid digestion, and reduce stress in the back.

Right side:

Left hand over right shoulder (SEL #3)

Right hand on right “sitting” bone (SEL #25)

Right hand on right hip crease (groin) (SEL #15)

Left side:

Right hand over left shoulder (SEL #3)

Left hand on left “sitting” bone (SEL #25)

Left hand on left hip crease (groin) (SEL #15)

Diagonal Mediator Flows

The Diagonal Mediator Flows start at the left and right shoulders and travel through both sides of the body, from back to front, side to side, and top to bottom. They end at the knee on the opposite side of where they started. They harmonize the left and right Supervisor Flows with each other and with the Main Central Flow, and thus are extremely important for our overall supply of energy. The Mediator Flows make sure that all the flows in the body are revitalized by the Main Central and help balance both sides of the body.

Right side:

Right thumb on right ring fingernail

Left hand over right shoulder (SEL #3)

Bring knees together (SEL #1)

Left side:

Left thumb on left ring fingernail

Right hand over left shoulder (SEL #3)

Bring knees together (SEL #1)

Anterior Ascending Energy Flow

This flow is a general revitalizer for the energy that runs up the front of the body. You can use it to pick up your energy when you’re feeling tired or run down. It’s also a good flow to calm the nerves and strengthen digestion.

Right side:

Left hand on base of spine

Right hand on right inside ankle (SEL #5)

Right hand on left base of rib cage (SEL #14)

Left hand on right above breast area (SEL #13)

Left hand on left center of collar bone (SEL #22)

Left side:

Right hand on base of spine

Left hand on left inside ankle (SEL #5)

Left hand on right base of rib cage (SEL #14)

Right hand on left above breast area (SEL #13)

Right hand on right center of collar bone (SEL #22)

Anterior Descending Energy Flow

This flow is a general revitalizer for the energy that runs down the front of the body. Use this flow to relieve worry, mental stress, bloating above the waist, and any weight projects.

Right side:

Left hand on right cheekbone (SEL #21)

Right hand on right center of collar bone (SEL #22)

Right hand on left base of rib cage (SEL #14)

Right hand on left small of back (SEL #23)

Right hand on right base of rib cage (SEL #14)

Right hand on left inner thigh (high SEL #1)

Right hand on outside of left mid shin bone (low SEL #8)

Right hand on left middle toe

Left side:

Right hand on left cheekbone (SEL #21)

Left hand on left center of collar bone (SEL #22)

Left hand on right base of rib cage (SEL #14)

Left hand on right small of back (SEL #23)

Left hand on left base of rib cage (SEL #14)

Left hand on right inner thigh (high SEL #1)

Left hand on outside right mid shin bone (low SEL #8)

Left hand on right middle toe

Posterior Descending Energy Flow

This flow is a general revitalizer for the energy that runs down the back of the body. Use this flow for headaches, back stress, leg discomforts, and elimination projects.

Right side:

Left hand on right side of neck (SEL #12)

Right hand on coccyx

Right hand on right center back of knee

Right hand on right outside ankle (SEL #16)

Right hand on right little toe

Left side:

Right hand on left side of neck (SEL #12)

Left hand on coccyx

Left hand on left center back of knee

Left hand on left outside ankle (SEL #16)

Left hand on left little toe

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Resources

Recommended Books and Videos   Click on a title for a link to Amazon, where you’ll find a description and pricing information.   The Healer Within, Using Traditional Chinese Techniques To Release Your Body’s Own Medicine by Roger Jahnke   Qigong for Beginners, Eight Easy Movements for Vibrant Health by Stanley D. Wilson   The Touch of Healing, Energizing Body, Mind, and Spirit with the Art of Jin Shin Jyutsu by Alice Burmeister   Acupressure’s Potent Points, A guide to Self-Care for Common Ailments by Michael Reed Gach   The Trigger Point Therapy Workbook, Your Self-Treatment Guide for Pain Relief by Clair Davies   Relax with Self-Therap/Ease, A Simple Illustrated Course by Bonnie Pendleton and Betty Mehling   Medical Qigong for Treating Breast Disease by Jerry Alan Johnson   Using the Thera Cane® (video) by Dan Hennessey (free rental available at Kaiser Permanente Health Education Center) [back to top]