Acupressure Self-Help for Stress (1)

Movement Practices

Tui Na Acupressure Self Massage

Tracing the Three Yang Meridians
Eight Silken Movements
Three Qigong Movements for Long Life

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Movement Practices
Tui Na Acupressure Self Massage
(Ive updated this information in a recent illustrated post, 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
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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. Heres 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,
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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
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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.