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Self-Massage. A complete 15-minutes-a-day massage system for health and healing. Jacqueline Young
Table of Contents
INTRODUCTION
1 Why self-massage?
2 The self-massage system
The meridians
Acupoints
Techniques
Self-massage
3 Preparation
4 The sequence
5 The moves
Thumb and forefinger
Individual finger pressure
Pressing a line
Nails
Palm squeezing
Stroking
Abdominal rotation
Elbows
Remember
SELF-MASSAGE
1 Warm-up
2 The head and face. To start
Eyes
Scalp
Acupoint Governor Vessel 20
Forehead
Side of head
Acupoint Gall Bladder 20
Ears
Cheeks
Acupoint Stomach 1
Acupoint Triple Heater 21
Acupoint Small Intestine 19
Acupoint Gall Bladder 2
Nose
Acupoint Large Intestine 20
Acupoint Governor Vessel 26
Mouth
Jaw
Neck
Completion
3 The neck, shoulders and arms. To start
Back of neck
Shoulders
Underarms
Arms
Elbow
Acupoint Large Intestine 11
Wrists
Acupoint Heart 7
Acupoint Pericardium 7
Acupoint Lung 9
Acupoint Large Intestine 5
Acupoint Triple Heater 4
Acupoint Small Intestine 5
Hands & Palms
Acupoint Large Intestine 4
Acupoint Pericardium 8
Fingers
Completion
Opposite arm
Completion
4 The chest and abdomen. To start
Throat
Collarbone
Breastbone (sternum)
Acupoint Conception Vessel 17
Rib-cage
Breast Massage
Under ribs
Abdomen. Waist Squeeze
Abdominal Rotation
Stroking
‘Heavenly peace’
Hara
Completion
5 The back. To start
Shoulder blade (scapula) massage
Middle back
Pummelling
Lower back
Knuckle pressure
Spinal massage aids
Spinal roll
Spinal Stretch
Spinal twists
Lying down
Sitting position
Acupoints
6 The legs and feet. To start
Thighs
Knees
Knee acupoints
Lower Legs
Acupoint Stomach 36
Ankles
Acupoint Kidney 3
Acupoint Spleen 5
Acupoint Liver 4
Acupoint Stomach 41
Acupoint Gall Bladder 40
Acupoint Urinary Bladder 60
Feet
Acupoint Kidney 1
Toes
Opposite Leg
Completion
FINE POINTS
1 Fine points of practice. Amount of pressure
Order and direction of massage
Building up practice
Body awareness
2 Adapting your practice
Body cycles
Weather
Diet
3 Common questions and experiences
4 Breathing exercises
Awareness breathing
Expanding breath
Diaphragmatic breathing
Applying breathing to the massage techniques
5 Finger and hand exercises
6 Massaging others
APPENDICES: KNOW YOUR BODY
1 The skeletal system
2 The muscular system
3 The vital organs
4 The meridian system
5 Acupoint guide
Footnote
Further reading. MASSAGE AND SHIATSU
ACUPRESSURE
ACUPUNCTURE AND THE MERIDIANS
HARA
ORIENTAL EXERCISES
Index
Acknowledgements
About the Author
Copyright
About the Publisher
For Sarah
Dedication
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2 Adapting your practice
3 Common questions and experiences
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