Japanese Shiatsu Self-Massage Techniques for Pain Relief and Relaxation

“Bodywork” is a set of alternative medicine methods that include massage techniques, muscle and joint stimulation, and breathing exercises. These techniques promote relaxation of the entire body and alleviate pain.

Shiatsu is a kind of Japanese bodywork, which involves the application of comfortable pressure with the fingers in order to stretch, press, knead and tap specific body points.

The finger pressure has a strong effect on the connective tissue under the skin, which runs throughout the body, and fills in the spaces between different organs.

Due to this, the skin is considered to be the largest body organ.

The connective tissue creates a protective covering over each joint, muscle, bone, nerve, and blood vessel, and it also covers the organs, including the brain and the spinal cord.

Yet, due to poor blood circulation, it can become brittle or congested, but the Shiatsu self- massage activates and hydrates it.

The connective tissue has electric healing properties, known as piezoelectricity, or translated -- “pressure electricity”, which are activated by the pressure on certain points.

The connective tissue also spreads these electric signals all around the body and thus provides relaxation and boost the circulation of blood.

According to a study from 2008, published in Journal of Alternative and Complementary Medicine, the most common symptoms in 633 subjects were stress, fatigue, muscle and joint pain.

All of these tested subjects reported that their issue has been significantly reduced due to the received shiatsu therapy for 6 months.

Moreover, 77-80 percent reported that they adopted a healthier lifestyle after receiving this treatment.

15-34 percent also said that their dependence on medications has decreased, and 16-22 percent of the subjects reported reduced dependence on the conventional medicine.

This Shiatsu self-massage actually promotes health, prevents diseases and stimulates a self-healing process.

1. Shiatsu for Insomnia

Sleep inducing technique 1:

You should fold your right hand, and with the left thumb, press on the inner corners of each wrist for 5 to 10 minutes. Repeat on the opposite wrist.

Sleep inducing technique 2:

Press along the wrist length and the left-hand fingers from bottom to top with the right index finger and thumb 5- 10 times. Repeat on the other hand, and do this exercise once more.

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2. Shiatsu for Lower Back Pain

Back pain reducing technique 1:

In a lying position, bend the knees, place the hands by the side, and the soles should be on the floor. Relax. Close the eyes breathe deeply for 4 minutes.

Then, bring the right knee up, clasp it with both hands and slowly bring it to the chest as you breathe out. Then, switch legs and repeat. Do this exercise 5-10 times, two times a day.

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Back pain reducing technique 2:

Put all four fingers on the both sides on the buttocks, where the back ends, in order to position the thumb outward. Press for 5 seconds and go on finger-walking up your back.

Pause on each point for 5 seconds, and press tightly. Repeat this two times a day, 5- 10 times.

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3. Shiatsu for Sinus Headaches

Apply pressure on the cheekbones with the index finger, and rotate the fingers in a circular motion for 5 to 10 minutes.

Then, place the index fingers on the forehead, at the beginning of the eyebrows, press firmly and rotate the fingers in a circular motion for 5 to 10 minutes. Repeat two times a day.

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4. Shiatsu for Relaxation

While kneeling, your feet should be below your buttocks. Reach around with the hands, place a thumb on the middle point of each sole.

Press there with the thumb and thumb-walk along the length of each sole for 10 minutes. Repeat twice a day.

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5. Shiatsu for Energy Flow

Energy Flow Technique 1:

Put the hands on the chest, press lightly and massage the chest, up and down, for 10 minutes, repeat twice a day.

Energy Flow Technique 2:

In your palms, take the foot near the toes and with the thumb and index finger of both hands, separate each toe.

Place the fingers at the bottom of the big toe, and massage its top in an upward motion. Repeat this with each toe for 5-10 times, on both feet, repeat this massage two times a day.

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6. Anxiety Reduction technique:

With the right-hand fingers, press in the middle of the left palm for 30 to 60 seconds. Then, in order to stretch them, pull the four fingers of your left hand with the fingers of your right hand for 5 seconds.

Then, stroke the inside of the left palm with your right thumb for 30- 60 seconds.

Flip the hand over and massage the wrist top in a circular motion for 30- 60 seconds. Repeat on the opposite hand. Perform this technique two times a day.

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7. Stress Reducing Technique:

Your hands should be on the head, and your fingers should be on the scalp, and thumbs against the temples. Gently press to the temples, and rotate the thumbs in a circular motion. Deeply breathe for 5-10 minutes.  Repeat twice a day.

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Source: www.top10homeremedies.com
Resources:

http://www.ncbi.nlm.nih.gov/pubmed/18990043
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3200172/
http://online.liebertpub.com/doi/abs/10.1089/107555303322284839?journalCode=acm
http://www.magonlinelibrary.com/doi/abs/10.12968/ijpn.2001.7.5.12637
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4298863/
http://www.ncbi.nlm.nih.gov/pubmed/11847714/
http://www.sciencedirect.com/science/article/pii/S2095496414600108
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3200172/

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