Accupressure Self Treatment For Better Health
Accupressure is a way of accessing and releasing blocked or congested energy
paths in the body. Accupressure points lie on energy pathways called
Meridians. Similar to trigger point therapy in treatment techniques, but based
in eastern theory and philosophy.
Accupressure and Trigger point release continue to be the most effective
methods for self-treatment of tension-related ailments.
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How do you Start
You are looking for sore areas. If a point is sore, it needs work. You should
feel sour or numb, but not knife-cut like pain when pressing. The accupoints are
usually between or beside the bones and tendons or ligaments, on in a
depression, never on the bones or blood vessels. If a point is not sore, leave
it alone. Finger pressure will work but most people get a better Healing
Response using accupressure tools. They allow more pressure to be applied with
less work, stress and potential damage to the massager. If a point is very sore,
press only as hard as you can tolerate do not overdo it this is not a contest.
You must be the judge on this. Light pressure for a longer period will give you
the same results. Some people who are larger or less sensitive than others, may
need more pressure to activate the healing response.
Treatments have a cumulative effect. Sometimes lasting results are immediate,
but most often it takes a while. Each time you activate the healing response it
brings the system closer to normal. If you do not get a response quickly you can
increase the frequency of treatment. Increasing frequency is more effective then
increasing the duration of treatment.
Three or four times a day or even once an hour is OK. It does not mean
that the treatments are not working if the pain comes back. This is normal.
Eventually you will reach a point where the pain does not return. Some
acupuncturists report treating people 160 times and some think the use of
needles is three times as effective as acupressure.
Each body - and each area of the body - requires a different amount of
pressure. If it hurts a great deal when you apply pressure on a point, then use
light touch instead of pressure. The calves, the face, and genital areas are
sensitive. The back, buttocks, and shoulders, especially if the musculature is
developed, usually need deeper, firmer pressure. Because certain areas of the
body, such as the back and shoulders, are hard to reach, I recommend the
BackNobber II or the
Healthy Body Ball these are both
serious tools well designed for accupressure therapy and
trigger point massage.
Simple Neck and Shoulder Self-Accupressure
You can work most of the important acupoints in this area by simply searching
them out with your fingers. As you press into these areas, you are looking for
the most tender or tense areas. When you find them, squeeze or press gently but
firmly in the area until you feel a change in the pain response, then move on.
To begin, it is best to lie on the floor or lean back in a high backed chair or
sofa. Do a quick
focused
breathing exercise and use your thumbs to press gently and firmly into the
muscles all along the base of the skull. Begin behind the ears and move toward
the spine, exploring the area with your fingers. Still breathing deeply, return
to the most tense or sensitive points, press and hold until you feel the muscle
soften, tension ease or pain release.
Now find the most tense places in the the back of the neck by rubbing across
the muscles, one hand on either side of the spine, beginning under the skull and
moving down to the shoulder. Find the most tense places there. Continuing to
breathe deeply, press and hold. Moving down, cross one arm over the chest and
squeeze all along the big muscle (trapezius) across the top of the opposite
shoulder. Again, use your fingers to feel for the tensest or most sensitive
point and breathing deeply, press and hold until you feel a release. Repeat on
the opposite side. Now drop both arms to your sides, breathe, and imagine your
skull is as heavy as a bowling ball, and is completely cradled by the surface on
which it rests. If you are returning to activity, imagine your head being gently
lifted and slowly move your neck and shoulders, and come back to the day to day
world
Several different kinds of acupressure are currently practiced, although the
same ancient trigger points are used in all of them. Varying rhythms, pressures,
and techniques create different styles of acupressure, just as different forms
of music use the same notes but combine them in distinctive ways. Shiatsu, for
instance, the most well-known style of acupressure, can be quite vigorous, with
firm pressure applied to each point for only three to five seconds. Another kind
of acupressure gently holds each point for a minute or more. Pressing with an
intermittent, fast beat is stimulating; a slower pressure creates a deeply
relaxing effect on the body Acupressure Massage Techniques
Large Muscle Groups:
We'll use the following techniques in the exercise below. Firm pressure is
the most fundamental technique. Use thumbs, fingers, palms, the side of the
hand, or knuckles to apply stead; stationary pressure. To relax an area or
relieve pain, apply pressure gradually and hold without any movement for several
minutes at a time. One minute of steady pressure (when applied gradually) calms
and relaxes the nervous system, promoting greater healing. To stimulate the
area, apply pressure for only four or five seconds. Slow motion kneading uses
the thumbs and fingers along with the heels of the hands to squeeze large muscle
groups firmly.
The motion is similar to that of kneading a large mass of dough. Simply lean
the weight of your upper body into the muscle as you press to make it soft and
pliable. This relieves general stiffness, shoulder and neck tension,
constipation, and spasms in the calf muscles. Brisk rubbing uses friction to
stimulate the blood and lymph. Rub the skin lightly to relieve chilling,
swelling, and numbness by increasing circulation, as well as to benefit the
nerves and tone of the skin. Quick tapping with fingertips stimulates muscles on
unprotected, tender areas of the body such as the face. For larger areas of the
body, such as the back or buttocks, use a loose fist. This can improve the
functioning of nerves and sluggish muscles in the area. Obviously this type of
massage would be difficult to apply to yourself. But with the proper tools
you can treat most of your body's locations effectively.
Acupressure for the Foot
If you're pressing a point on your foot, for instance, bend your leg and
apply pressure by slowly leaning forward. Using the weight of your upper body
(and not just your hands) enables you to apply firm pressure without strain.
Direct the pressure perpendicularly to the surface of the skin as you take
several long, slow, deep breaths. Hold for a few minutes until you feel a
regular pulse or until the soreness at the point decreases. Then gradually
release the pressure, finishing with a light, soothing touch. Each body-and each
area of the body-requires a different amount of pressure. If it hurts a great
deal when you apply pressure on a point, then use light touch instead of
pressure.
To learn more about utilizing accupressure on your own,
Self applied acupressure
For a review of other types of massage click here
These tools may assist in the performance of self
administered accupressure.
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