Chinese Self-Massage Techniques

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Chinese Self-Massage Techniques

Program Notes

Matthew Scott B.Ac, C.CHM

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Contents

Contents ..............................................................................................2

Introduction ..........................................................................................4

Points to note before you start ................................................................5

Head & Face .........................................................................................6

1. Forehead Rub .................................................................................6

2. Temple Rub ...................................................................................6

3. Nose Rub .......................................................................................7

4. Head Pressure Point Gb20 ................................................................7

Neck & Shoulders ..................................................................................8

5. Neck & Shoulder Pinch ....................................................................8

Arms & Hands .......................................................................................9

6. Arm Pressure Point Pe6 ...................................................................9

7. Wrist Pressure Point He7 ............................................................... 10

8. Hand Pressure Point Co4................................................................ 10

Lower Back ...........................................................................................................................11

9. Lumbar Rub ................................................................................. 11

Abdomen ...............................................................................................................................12

10. Abdominal Rub ........................................................................... 12

Legs & Feet ...........................................................................................................................12

11. Leg Pressure Point St36 ............................................................... 12

12. Leg Pressure Point Sp6 ................................................................ 13

13. Foot Pressure Point Li3 ................................................................ 14

14. Foot Pressure Point Ki1 ................................................................ 15

Extra Techniques & Tips ...................................................................................................16

Eye Rub .......................................................................................... 16

Ear Rub ........................................................................................... 17

Foot Rub ......................................................................................... 17

Other Programs By Matthew Scott ......................................................... 19

Websites By Matthew Scott ................................................................... 19

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All Rights Reserved. No part of this document may be reproduced or

transmitted in any form whatsoever; electronic, or mechanical, including

photocopying, recording, or by any informational storage or retrieval system

without express written, dated and signed permission from the author.

Disclaimer and Legal Notices

The information presented herein represents the view of the author as of the

date of publication. Because of the rate with which conditions change, the

author reserves the right to alter and update his opinion based on the new

conditions. This guide is for informational purposes only. While every attempt

has been made to verify the information provided in this guide, the author

assumes no responsibility for any errors, inaccuracies, omissions or any

action taken by the reader as a result of reading this document.

© Copyright Matthew Scott 2006-2010

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Introduction

Congratulations for choosing this unique program of traditional Chinese self-

massage techniques.

To access the videos that go with these notes you will need the link provided

to you at your time of purchase.

This program is based on methods Chinese people have used to improve and

maintain health for over 2000 years. Walk through virtually any park in China

in the morning and you’ll see people doing these same techniques. The

techniques are safe, simple and highly beneficial if you do them regularly.

The full program takes about 20 minutes. Follow the order shown, i.e.

massaging your way down from head to toe.

For best overall benefits you should do the full program at least once a day.

Twice a day is better though, e.g. morning and night. On days when you are

pressed for time try to do at least some self-massage, e.g. do the techniques

you find most helpful or enjoyable. Or just do those that focus on a particular

body area such as the head and face.

Let me know if you have questions or concerns. I am here to help you get

the absolute most out of the program.

Matthew Scott B.Ac, C.CHM

Graduate Australian College of Natural Medicine (Brisbane), 1990.

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Points to note before you start

1. Each technique in the program is shown in a separate video clip to

minimize download time for people without high-speed Internet. For

the same reason, each clip has been kept as short as possible, but

long enough for you to see how to do the technique, e.g. you'll see

several repetitions of a technique, not all of them. These notes contain

complete step-by-step instructions, including how many reps or

minutes you should do, and lists of benefits and tips for each

technique.

Tip: Watch each video clip once or twice to see how it's done, then

refer to the notes for full instructions. You may want to print the notes

and have someone read them out as you do the techniques.

2. None of the information or techniques in these notes or on the website

is intended to replace professional medical advice, diagnoses or

treatment. You should consult your health professional before starting

or changing an exercise program, particularly if you're in poor health

or haven't exercised for some time.

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Head & Face

1. Forehead Rub

Time: 1-2 minutes

Benefits: Relaxes your face; calms your mind, relieves a stuffy, heavy head.

How

Rub your hands together briskly to charge them with energy and warm them

up. Close your eyes and use the tips of your fingers to rub across your

forehead from the middle to the sides and from top to bottom. Focus on the

area you're rubbing.

Tips: Do it anytime you have a frontal (forehead) headache, or feel stressed;

instead of rubbing just to the sides of your forehead, continue down over

your temples, past your ears, and along your jaw line to your chin.

2. Temple Rub

Time: 1-2 minutes

Benefits: Relieves headache in the temple area; calms your mind.

How

Briskly rub your hands together to warm them and charge them with energy.

Close your eyes and use the tips of your index and middle fingers to gently

press and rub your temples, i.e. the area about 3-4cm (1 inch) back from the

outside corner of your eyes. Focus on the points as you rub them.

Tips: Add a drop of White Flower Oil to each temple before rubbing to help

relieve headache in this area. Be careful not to get the oil in your eyes

though. See page 19 for how to get White Flower Oil.

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3. Nose Rub

Time: 1-2 minutes

Benefits: Clears stuffy, blocked nose and sinuses.

How

Briskly rub your hands together to warm them and charge them with energy.

Close your eyes and use the tips of your middle fingers to rub up and down

the sides of your nose, from next to your nostrils to the inside corners of

your eyes. Focus on the area you're rubbing.

Tips: Add a drop of White Flower Oil or White Tiger Balm to the area to help

open your nasal passages - be careful not to get any in your eyes though;

you can also use the palm of one hand to rub the tip of your nose 15-20

times in clockwise circles then anticlockwise circles. See page 19 for how to

get White Flower Oil and Tiger Balm.

4. Head Pressure Point Gb20

Time: 1-2 minutes

Benefits: Relieves a blocked, heavy head from colds and sinus problems;

also relieves neck pain, headache and sore eyes.

How

Standing or sitting. Put your hands on your head and use your thumbs to

locate the depressions at the base of your skull, about 6cm (2 inches) out

from the middle of your neck. The points are just to the outside of the large

muscles running down the side your neck. Press your thumbs in and slightly

upward in the direction of your eyes. Press till you feel no more than a

comfortable pain, then hold the pressure while you knead the points in very

small circular movements for 1-2 minutes.

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Tips: If the points are very tender ease off the pressure a bit; close your

eyes and focus on the points as you press them.

Note: There are 2 extra techniques on page 16 and 17 (Eye Rub and Ear

Rub) which can be added to the Head & Face section if you like.

Neck & Shoulders

5. Neck & Shoulder Pinch

Time: 2-3 minutes

Benefits: Relaxes you by relieving tension in your neck and shoulders; also

effective for stiff neck pain.

How

Rub your hands together briskly to charge them with energy and warm them

up. Use your left hand to grasp and pinch the flesh along the left side of your

neck, from top to bottom, 3-5 times, or more. Repeat on the right side with

your right hand. Then use your right hand to grasp and pinch your left

shoulder and upper back a dozen or more times. Reach as far down your

back as you can. Grasp as much flesh as you can in all areas and pinch as

hard as is comfortable. Repeat on your right shoulder and upper back with

your left hand.

Tips: With or without your shirt on is okay - directly grasping/pinching your

flesh is a stronger technique though; if you're particularly tense or irritable or

have a sore neck and shoulders then do the technique for longer, say 5

minutes, or have someone do it for you.

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Arms & Hands

6. Arm Pressure Point Pe6

Time: 2-3 minutes

Benefits: A major point in Chinese acupuncture and acupressure therapy;

calms your mind; strengthens your heart; boosts circulation; relieves

nausea, vomiting, motion sickness, insomnia and carpal tunnel syndrome.

How

This point is located on the inside aspect of both forearms, two thumb widths

(your thumbs) up from the skin crease that runs across the base of your

wrist. The point lies between the two main tendons that run up your forearm.

Measure the two thumb widths, then clench a fist to make the tendons

appear, and mark the spot with a pen or your thumbnail. Relax your hand to

press the point. Use the tip of your thumb, or nail, to press the point till you

feel a comfortable pain. Hold the pressure as you knead the point in a very

small circular motion for 1-2 minutes. Gently release, then repeat on your

other arm.

Tips: Press this point anytime you feel nauseous, or have an upset stomach,

or need to relax. Marking acupressure points with a pen the first few times

helps you remember their location; if a point is very tender slightly release

the pressure.

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7. Wrist Pressure Point He7

Time: 2 minutes

Benefits: Calms and regulates your heart; calms your spirit

How

The point is on the skin crease that runs across the base of both wrists, just

inside the wrist bone at the little finger end of the crease. Put the tip of your

right thumb on the wrist bone of your left hand, then roll it inward till your

thumbnail touches the skin crease. Use your thumbnail to press the point till

you feel no more than a comfortable pain. Hold the pressure while you knead

the point in very small circular movements for 1 minute. Focus on the point

as you rub it. Gently release the pressure and repeat the steps on the other

wrist.

Tips: Press this point (both wrists) anytime you feel anxious or nervous, or

you feel your heart beating irregularly or too fast.

8. Hand Pressure Point Co4

Time: 2-3 minutes

Benefits: A major point in Chinese acupuncture and acupressure therapy;

moves your qi (vital energy) and blood; moves your bowels; relieves head

and face pain, e.g. headache, toothache, sinus pain.

How

The point is located on both hands, about 3-4cm (1.5 inches) in from the

edge of the webbing between your thumbs and index fingers. Put your left

thumb on the right hand point and your left index finger on the other (palm)

side of the webbing to create a pinching technique. Squeeze and massage

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the point in very small circular movements for 1-2 minutes. Repeat on the

other hand.

Tips: Press and knead these points anytime you have pain in your head or

face.

Lower Back

9. Lumbar Rub

Time: 2+ minutes

Benefits: A classic traditional Chinese self-massage technique with multiple

functions. Warms and strengthens your lower back and relieves and prevents

lower back pain; invigorates and strengthens your kidneys, which in Chinese

medicine are related to lower back health.

How

Take off or raise your shirt. Clench your fists and use your knuckles to rub up

and down either side of your spine and over the spine itself. Rub fairly firmly

and reach as far up your back as you can. Continue for 2 minutes or more -

the longer the better. You can also use your fists to gently tap the whole

area. Cover your back as soon as you've finished.

Tips: A few drops of massage oil or liniment on your skin makes rubbing

easier and helps relieve and prevent lower back pain and stiffness. Rub your

sacrum and hips too if you have pain in these areas. The Lumbar Rub is an

excellent technique on its own, especially if you're prone to lower back pain

and stiffness, and in winter to help warm up your body. Do it before and

after any other exercise in this program that you think may make your lower

back sore.

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Abdomen

10. Abdominal Rub

Time: 1-2 minutes

Benefits: Your abdomen houses an important energy centre - the Ab Rub

stimulates this energy centre; do it anytime you feel tired, uncentred;

stressed or nervous; it also stimulates your bowels and enhances digestion.

How

Remove or raise your shirt and pull your pants down a little to expose the

whole abdominal area. Briskly rub your hands together to charge them with

energy and warm them up - never rub with cold hands! Immediately place

your hands palms down, one on top of the other, just below your navel.

Press inwards a little as you rub in small then larger circles around your

abdomen in the direction of your colon, i.e. clockwise as you look down. Rub

for at least 1-2 minutes, then cover your abdomen as soon as you've

finished.

Tips: Close your eyes and focus on the heat (energy) penetrating deep into

your abdomen; you can also do the Ab Rub after meals to improve digestion.

Legs & Feet

11. Leg Pressure Point St36

Time: 2 minutes

Benefits: A major point in Chinese acupuncture and acupressure therapy;

boosts qi (vital energy) and blood production; strengthens your digestion.

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How

Sit down. Locate the depression just below and to the side of your right

kneecap. Put your right index finger on the depression, then use your left

hand to measure 4 finger widths (the width of your hand across the second

knuckles) down your leg from the depression. The point is in the muscle just

to the outside of your shinbone - as you rub the point the tip of your thumb

will touch against your shinbone.

Use your right thumb to press the point till you feel no more than a

comfortable pain. Hold the pressure while you rub the point in a very small

circular motion for 1 minute. Repeat on the other leg. Or, locate both points

first and mark them with your thumbnail or a pen, then rub both at the same

time, as shown in the clip.

Tips: Press and rub this point anytime you feel tired or weak, or have

stomach problems such as bloating, indigestion or poor appetite.

12. Leg Pressure Point Sp6

Time: 1-2 minutes

Benefits: A major point in Chinese acupuncture and acupressure therapy;

nourishes blood; good for insomnia, menstrual disorders; benefits your

spleen, liver and kidneys.

How

The point is on the inside of both lower legs, just above the ankle. Put your

left thumb on the tip of your inside left ankle bone. Use your right hand to

measure 4 finger widths, i.e. the width across your middle knuckles, up from

the ankle bone. The point is in the muscle very close to your shin bone. As

you press into the muscle with your left thumb, your thumb tip will touch the

edge of your shin bone- that's how close to the bone the point is. Press the

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point until you feel no more than a comfortable pain. Hold the pressure while

you knead the point in very small circular movements for 1 minute. Focus on

the point as you rub it. Gently release the pressure and repeat on the other

leg.

Tips: Mark the location of each point with your thumbnail then lean forward

and press both points at the same time. Or, rest one ankle on the other knee

so you don't have to bend forward at all, then press one point at a time.

13. Foot Pressure Point Li3

Time: 2-3 minutes

Benefits: A major point in Chinese acupuncture and acupressure therapy for

relieving and preventing liver related problems – one of which, according to

Chinese medical theory, is headaches occurring in the temples and sides of

your head; this point also calms you when you feel irritable or angry, and it

can help relieve a hangover.

How

The point is on both feet between your first and second toes, two finger

widths (the width of your index and middle finger together) up from the edge

of the webbing. Place one index finger between the toes and use your other

index and middle finger to measure the distance. Use your thumb or an index

finger to press the point. Press till you feel no more than a comfortable pain,

then hold the pressure while you knead the point in very small circular

movements for 1-2 minutes. Gently release and repeat on the other foot. Or,

as is shown in the video, you can locate then press both points at once.

Tips: Close your eyes and focus on the points as you press them; if the

points are very tender just ease off the pressure a bit.

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14. Foot Pressure Point Ki1

Time: 1-2 minutes

Benefits: A major point in Chinese acupuncture and acupressure therapy;

calms you by drawing excess energy from your head; relieves insomnia and

certain types of headache.

How

The point is on the soles of both feet. Sit with your left ankle resting on your

right knee. Put your left index finger on the front edge of your sole, between

your second and third toes. Put your right index finger on the rear edge of

your heel. The point lies 1/3 the distance down an imaginary line between

these two points. Use your right thumb to press the point until you feel no

more than a comfortable pain. Hold the pressure while you knead the point in

very small circular movements for 1 minute. Focus on the point as you rub it.

Gently release the pressure and repeat on the other foot.

Tips: Press the point with your thumb either bent or straight.

Note: The extra technique below (Foot Rub) can be added to the Legs & Feet

section if you like.

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Extra Techniques & Tips

These 3 extra self-massage techniques can be added to the related section of

the program or done any time on their own. They are not shown in a video

clip – the instructions should be clear enough. Let me know if they are not.

Eye Rub

Time: 2+ minutes

Benefits: Soothes and relaxes your eyes; enhances local blood circulation,

which improves your vision

How

The Eye Rub can be done standing, sitting or lying down. Keep your eyes

closed throughout the exercise.

1. Rub your hands together briskly to warm them up. Immediately and

gently place the base of your palms over your eyes. Feel the heat

penetrating and warming your eyes. Hold your hands there till the

heat subsides. Repeat this eye warming stage several times if you

wish.

2. Warm your hands once again and use the tips of your middle fingers to

rub in circles around your eye sockets. Go with the grain of your

eyebrows, not against the hair flow. Do 20-30 circles around each eye

socket or simply do it for a couple of minutes, or more if you like.

Tips: Do it before getting out of bed to help you wake up; do it anytime you

have sore, tired eyes and also to prevent eye problems. Add this technique

to the Head & Face section of the program.

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Ear Rub

Time: 2+ minutes

Benefits: The ears (like the feet and hands) contain reflexology areas

corresponding to major body parts and areas. Rubbing your ears is highly

therapeutic and relaxing; helps you sleep when done for several minutes

before bed.

How

Sit with your back straight. Use the pads of your thumbs and the outside

edge of your index fingers to rub and gently pull your ears from the top to

bottom. Your thumbs should be on the back surface of your ears and your

index fingers on the front surface. Pull and rub downwards for 2 or more

minutes until your ears feel hot.

Tips: Add this technique to the Head & Face section of the program, or do it

on its own any time you like.

Foot Rub

Time: 5+ minutes per foot

Benefits: The feet (like the hands and ears) contain reflexology zones that

correspond to specific body areas. Therefore, rubbing your feet has a

therapeutic effect on the whole body. A 5-10 minute foot rub is highly

relaxing and can help to heal and prevent a wide range of problems.

How

Sit on a firm but comfortable chair, or on the edge of your bed. Lift one foot

and rest it on the knee of the other leg so that you can see the bottom of

your foot. Keep your back as straight as you can, i.e. try not to slouch over

your foot. Hold your foot in both hands and use your thumbs to press and

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rub the sole, starting with the toes and working your way down to the heel.

You can also bend one index finger and use the pointed knuckle to press and

rub. If you come across any spots that are particularly tender spend a bit

more time pressing and rubbing them. Total time per foot should be 5-10

minutes.

Tips: Add this technique to the Legs & Feet section of the program, or do it

on its own any time you like; soak your feet in hot water first for 5-10

minutes to soften the skin and enhance circulation.

In addition to this Chinese Self-Massage program:

Consider paying for a regular professional Chinese massage. Get a full

body massage or just specific areas like the feet or the head and

shoulders. To find a practitioner look in your local yellow pages

business directory, ask another health professional or do an online

search, e.g. “your town + Chinese massage” or search on

www.acufinder.com.

If you have pain, e.g. neck or back pain, apply some Chinese herbal

liniment, or a herbal pain patch after doing self-massage on the

affected area. These are effective self-help treatments for stiff, painful

joints and muscles and to prevent injuries. They are easy to apply and

give continuous pain relief over the course of a day or night. See page

19 for how to get Chinese herbal liniments and herbal pain patches.

The pressure points in this program can be stimulated in various ways.

The videos show me using finger pressure but you can also use your

open hand and fingers to slap many of these points, e.g. the arm,

wrist and hand points can be slapped, as can the leg points. Slap each

point 30 times. Slapping is easy as you don’t have to precisely locate

each point – your open palm and fingers are sure to hit the right spot.

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Another way to stimulate the points is with a pencil that has an eraser

on the end. Instead of pressing the points with your finger or thumb,

press with the eraser. Experience will show you which method

(fingers/slapping/pencil) is best for which point.

You can also do these self-massage techniques on someone else, e.g.

someone who may not be able to massage themselves.

Other Programs By Matthew Scott

Chinese Long Life Exercise Program - for better overall health

Chinese Long Life Evening Exercise Program - for better sleep

Stop Headache Program

Stiff Neck Program

Common Cold Program

Anxiety Program

Waist Exercises

Knee Exercises

Websites By Matthew Scott

Chinese Health Exercises. For the above programs and self-help products like Chinese herbal liniments such as White Flower Oil and Tiger Balm, and herbal pain patches. www.chinese-holistic-health-exercises.com

Chinese Herbal Remedies. A consumer’s guide to Chinese herbal remedies for all kinds of health complaints. www.chinese-herbal-remedies.com