Introduction
Massage is the manipulation of the soft-tissues of the body. It helps to ease stress and muscular tension, relieve pain from injuries, and speed healing from certain acute and chronic conditions. Today millions of people worldwide visit massage therapists as a form of regular health-care maintenance.
The practice of massage has been used for thousands of years. As early as 2700 B.C., the Chinese text, The Yellow Emperor’s Classic of Internal Medicine, recommended that “breathing exercises, massage of the skin and flesh, and exercises of the hands and feet” should be used to treat paralysis, chills, and fever. In 400 B.C., the Greek physician Hippocrates wrote about the necessity for all physicians to use rubbing as a remedy, particularly to treat sports and war injuries. Ancient records from Japan also refer to massage therapy, and the technique is known to have been used by other cultures as well, including the Egyptians, Romans, and Arabs.
The roots of modern, science-based massage therapy begin with Per Henrik Ling (1776-1839), a Swedish fencing master and gymnastics instructor who developed a therapeutic system that included both massage and exercise. In 1813, Ling established the Royal Central Gymnastic Institute to make his methods available to the public. At the time, Ling’s program included what he called “medical gymnastics” and “Swedish movement cure.” Later the combination of the two came to be known as Swedish massage.
After studying in Sweden in the 1850s, two physician brothers, George and Charles Taylor of New York City, introduced massage therapy to the U.S. The technique gradually gained credence and was widely used by doctors until the early 1900s. But as biomedicine and new “high tech” equipment came into play, physicians lost interest in this labor-intensive therapy. A small number of massage therapists carried on the tradition until the 1970s, when a revitalized interest in alternative medicine sparked a demand for this healing technique.
Today there are some 80 different types of massage and related forms of bodywork. These techniques are generally organized into five broad categories:

1) Traditional European massage.
This includes methods based on conventional Western concepts of anatomy and physiology. Five soft-tissue manipulation techniques are typically used: effleurage (long, gliding strokes); petrissage (kneading and compression strokes); friction (deep circular rubbing); tapotement (percussion tapping); and vibration (very fine, rapid shaking movements). Swedish massage, the most widely employed massage technique in the world today, is the primary example of traditional European massage.
2) Contemporary Western massage.
Also based on modern concepts of anatomy, this category includes a wide variety of manipulative techniques that go beyond the original framework of Swedish massage. These include neuromuscular massage, (a form of deep massage that is intended to reach the connective tissues, tendons, ligaments, and nerves, and release knots of tension called trigger points); sports massage (a combination of Swedish massage and deep tissue massage that deals specifically with the effects of athletic performance on the body); myotherapy (a specialized form of muscle massage and stretching that uses deep manual pressure to release trigger points).
3) Structural realignment and movement integration.
These techniques place an emphasis on body structure and movement. The methods organize and integrate the body in relationship to gravity through manipulation of the soft tissues and/or through correcting inappropriate patterns of movement. Examples include: Hellerwork, Rolfing, Feldenkrais, and the Alexander technique.
4) Oriental massage.
Based on the principles of traditional Chinese medicine, Oriental massage techniques assess and restore the vital energy that is believed to flow through invisible channels in the human body. These methods include acupressure and Shiatsu.
5) Energy-based methods:
These techniques, which are not founded in traditional Chinese medicine, are intended to affect the energy field that is believed to surround and infuse the human body. This is accomplished either by applying pressure and/or manipulation to the physical body, or by the passage or placement of the hands in or through the energy field. Examples of energy methods include polarity therapy, therapeutic touch, and Reiki.
Many massage practitioners use a combination of these methods, depending on what the client needs at the time.

Creating A Relaxed Environment
Getting a massage is the ultimate solution to a person’s stress and tension. There simply isn’t a better method to making both the body and mind feel better. As the massage penetrates stiff muscles and joints, retention is felt first hand. These areas are stiff and require continuous pressure to release the stiffness. To assist in releasing the muscles, the mind needs to relax. Relaxing the mind is important and the right environment needs to be established for your massage chair treatment to be the most effective.
Our bodies remain under tension when we are feeling stress. This is quite a normal reaction of the body to protect itself. The body is ready for action areas however, the problem is most of the time there is no action. The body does not get a physical release of the tension. This can result in the muscles and joints becoming stiff.
When you are receiving a massage, it is important to prepare the environment so that it is soothing and comfortable. You want an environment where your mind can be distracted from its ruminations. We provide a few tips that can dramatically increase your ability to relax while receiving a massage.
Playing music during a massage is relaxing to the mind. The soft rhythms of an instrumental distract the mind from its worldly concerns. The mind holds onto the stress which creates tension in the body. If the mind relaxes, then the tension being held is released. This enables the muscles to release the tenseness and start to relax.
Apply heat to areas that are sore during your massage. The most advanced massage chairs come with built-in heating elements. These can be activated from the remote control. Select the areas you wish to apply heat. This can be used to help reduce swelling of the joints and muscles.
The lighting in the room in which you receive your massage is another element. Generally, you should get your massage in low lighting conditions. If you can give the light or use candles, that is also more relaxing.
Bring a blanket on colder days. Just like any other chair, a good wraparound blanket can help keep the top of your body warm while the rest is getting a massage. Get your most comfy blanket and throw it over the top of you for a nice massage treatment.
Use some aromatherapy to enhance the smell of the room. Use a fragrance stick or even perfume to provide a sensational aroma to the senses. A common fragrance can be very comforting and help to better relax the mind.
Massage therapy is about the holistic treatment of the body. The mind must relax in order for the body to relax. When the mind is full of stressful situations, then it does not allow the body to relax. Create a relaxing environment to help your mind release its stressful thoughts. The mind is holding the body under tension causing stiffness. Massage therapy seeks to reverse this process. Creating a comfortable and soothing environment assist the mind to relax. A massage chair can then be much more effective in releasing the tension held in the body.

Centering
Overview
– The Centering Meditation is a practical way to utilize the potential of your body to change the state of your mind. The mind-body link will allow changes in the body to positively effect your mind.
– This meditation is used for getting over troubling and uncomfortable emotions.
– This meditation focuses on the use of the breath to modulate consciousness and emotion in the body. The method uses diaphragmatic breathing or deep breathing.
– Fast fact: The body releases about 80% of the toxins in your body through the use of breath. The oxygen works to release the toxins usually through your largest organ, your skin. Deep breathing enhances this process.

The Method
– Put on some comfortable clothing if your not already wearing something relaxed. If changing is not possible, try to loosen your clothing around your waist.
– Lie down on a couch or bed, or any comfortable horizontal surface. Make sure you can relax in the position you choose.
– The first part of this meditation is to stretch your stomach. Practice inflating your stomach to the limit and then contracting it to its maximum. Do this about 20 times slowly, and you will notice that the breathing process is a little easier.
– Now that your muscles have relaxed slightly, think of a troubling emotional situation and keep it in your mind. Try to be back in that situation. Feel that emotion as strongly as you can. Intensify the feeling as much as possible.
– Now while holding that feeling in your body and mind, begin to breathe with your belly. Inhaling a breath expands your stomach out as far as possible, and breathing out collapses your stomach to the maximum. Take in as much air as possible with each breath, breathing at a normal pace.
– Keep breathing for at least 5 mins. If you lose track of your breathing and your mind wanders, bring it back to the situation you were focusing on. You want to “breath through” that emotion. This will release you from this troubling emotion.

Massage
Massage is a healing art practiced in all cultures and regions of the world. It is the systematic placing of the hands on a body and applying techniques to treat the body and the person to relieve ailments and stress.
Massage
An instinctive human response that when we bump ourselves, we rub it, and the ‘ouch’ soon goes away.
This basic instinct to rub our bodies in times of distress or injury has been developed over generations into a sophisticated healing art, it is a natural, holistic and scientific method to relieve the effects of stresses and strains.
Most parents recognize that when a child is upset, stroking their hair and physical contact soothes and calms children.
In European history, records extend back to 465 BC, when Hypocrites (considered the ‘father’ of modern medicine) prescribed it as a treatment for his patients.
Massage has been a part Ayurveda, and Indian traditional medicine system which has origins some 5000 years ago. It was practiced and taught by the spiritual rishis, who laid the foundations of the Vedic civilisation in India.
Today massage is widely recognised as a cost effective preventative medicine and as a therapy.
Massage helps in: relaxation, relieving the effects of over exertion, stress and pain, recovery from illness, weight loss, circulation, detoxification, lymphatic drainage, lowering or increasing pulse, improving muscle tone and breathing, releasing emotional mental and emotional exhaustion, restoring depleted energy and generating a sense of well-being and is safe for people of all ages.
One of the best preventative medicines, massage was extensively used in Ancient India and China. The most commonly used massage systems are Ayurvedic massage and Swedish Massage. There are over 400 massage systems which include; Shiatsu, Deep Tissue, Holistic Pulsing, Bowen Technique, Acupressure and altogether over 400 recognised forms.
“Massage Therapy” is:
1) The holistic application of physical touch to affect the systems of the body; i.e. the muscular, skeletal, digestive, elimination, respiratory, circulatory, lymphatic, endocrine and nervous systems.
2) It is the manipulation the soft tissue of the body with the hands for therapeutic, healing, relaxing and pleasurable effects.
3) It is caring expressed through the hands supporting, stroking, rubbing, kneading and pressing.
Massage really isn’t a pointless indulgence in sensory experience. It’s an assurance, keeping you in touch with your body.

Basic Strokes
Different Types Of Stroke And Pressure
There are a variety of different strokes that can be used, ranging from the most delicate touch with the fingertips to focussed deep-tissue work.All strokes can be varied in speed and pressure.Keeping your hands relaxed, begin working slowly and rhythmatically, gradually building up speed and pressure as you experiment.
Some basic points:
1.As a general rule, strokes should be made firmly in the direction of the heart, and then lightly for the return stroke.
2.By varying their intensity, strokes can be used either to stimulate or relax.
3.Ideally the reciever should experience the massage as one long series of rhythmic strokes.

Massage Position:
Avoid working only from your hands and shoulders.Use the weight and movement of your whole body to improve the fluidity of your strokes and to help you when you wish to use more pressure.
Massage Strokes:
1.Gliding:
This stroke is used a great deal throughout the massage sequence and is particularly useful for applying oil to the body.It can be a feather-light or a firm re-assuring stroke.Keeping the fingers together and hands outstretched, glide the hands forward along the length of the body or limb, retaining contact with the flat of the hand.The strokes you employ can be either long or circular, using one or both hands.The function of gliding strokes is to relax and stretch your partners muscles.

2.Kneading:
Kneading is a firm stroke used on a specific area to help release muscle tension and improve circulation.Gently grasp the area(e.g. calf, thigh, or fleshy area over the hip) with both hands and make a kneading action similar to that of kneading dough.

3.Draining:
A light-to medium-pressure stroke which relaxes and stretches the muscles anmd improves circulation.Use either the heel of the hand on larger areas (e.g. thigh) or the thumbs on smaller areas(e.g. calves, forearms).With one hand following the other, push firmly using the heel or thumb of first hand and the next, traveling slowly upward along the limb or muscle.

4.Pulling:
This stroke can be used to pull and stretch the muscles of the trunk, and the legs.Use alternating hands in a pulling motion, gradually moving them up the body.

5.Wringing:
This stroke is similar to “pulling”, but works right across the body or limb.This is a good stroke with which to finish a particular sequence and can be used on the torse, legs, and arms.Start with hands placed either side of the body or limb.Moving the hands in a forward and back motion across the body, progress slowly up toward the head.

6.Friction Strokes:
These are deeper strokes wich allow you to work around jionts and into the muscles and tendons, to iron out knots and release tension.Using the thumbs or fingertips, work slowly and firmly into the area, making tiny circular movements.Different individuals will prefer different pressures-some will only be able to tolerate light pressure, others will want you to work as deeply as possible.

7.Percussive Strokes:
Percussive strokes, such as hacking, cupping and plucking, are used to stimulate areas, improve circulation, and release muscle tension.They can be used on the shoulders, arms, legs, buttocks, and gently along the back.Do not use percussive strokes directly on the spine.These strokes are not an essential part of any massage sequence, but you may wish to incorporate some of them into your routine.They can be performed very lightly, or with more intensity, as appropriate.Remember to keep your hands and wrists as relaxed as possible.

8.Hacking:
With hands open and palms facing each other, make an alternating “chopping” motion up and down the body.As a variation on this stroke, curl the fingers into loose fists to create more of pummeling effect on the body.

9.Cupping:
Cup hands and face palms downwards.Keeping hands cupped, gently beat up and down along the body.

10.Pinching Or Plucking:
Gently lift small amounts of flesh and let it slide through the fingers.

BASIC MASSAGE SEQUENCE

BACK OF LEG
1) Only the left leg is to be exposed.
2) Make sure your hands are warm. Oil the hands.
3) To spread the oil thoroughly, you can either use a long stroke with your fingers pointing straight up the leg or with your hands cupped.
4) Cup your hands over the back of the ankle, with the left hand above the right. Glide both hands up the middle of back of leg.
5) When you near the top, allow the leading hand to go up over the buttocks & around the hip joint while the other moves around the inside of the thigh.
6) Glide both hands down the sides of the legs & off the foot.
7) Repeat numbers 4,5.6
8) Gently work over the sole of the foot to relieve tension & stimulate circulation. Support the foot in your hand & stroke the arch towards the heel, using first one thumb, then the other.
9) Now make circular pressure with the thumbs over the whole sole area. If your client is ticklish, try being slightly firmer with the amount of pressure.
10) Let the foot down. Petrissage the foot.
11) Explore round the ankle joint with small circular strokes.
12) Effleurage the leg (x2)
13) Kneading warms & relaxes larger muscle areas. Start just above the ankle & begin kneading, bringing one hand towards the other, lifting & squeezing the flesh. Work rhythmically up & down the leg several times, making your kneading lighter as you work down the leg.
14) Now move to the thigh (missing the back of the knee) & knead firmly over the thigh area.
15) Effleurage the leg (x2)
16) Draining with thumbs …. Working just below the calf, use alternate thumbs to press gradually up the calf & thigh in short firm strokes. Keep the rest of your hand in contact with the leg, to anchor your thumbs. When you come to the back of knees, your strokes should be broader & lighter.
17) Draining with heels of hands …. Work slowly up the leg, pressing the heels of your hands into it alternately in broad, deep strokes. Let your movement be continuous & rhythmic & relax your hands
18) Effleurage the leg (x2)
19) Wringing along the leg the leg … Starting at the lower calf, wring your hands gradually up & then back down the back of the leg. Keep your pressure even!!!
20) Effleurage the leg (x1)
21) Fore arm stroking on the thigh …. Rest your right arm between the legs to support you. Using the underside of the left arm, bring it up from the knee towards the top of the leg, slightly towards the outside of the thigh. Lean your weight slightly into your arm as you come up the leg.
22) As you reach the top of the leg turn your arm over & use its upper side to come back down the leg. Lessen the pressure slightly as you bring your arm down the thigh. Repeat several times.
23) Effleurage the leg (x2)
24) Hacking, cupping, beating & pounding are optional on the thighs & buttocks.
25) Cover the leg & start on the right leg.
BACK TORSO
1) Bring your hands gently on to the upper back; then begin to travel down the centre, along the spinal column. At the base of the spine, let your hands divide & curve around the sides of the buttocks; then pull slowly up the sides, across the shoulders. Repeat until the back is thoroughly oiled.
2) After oiling the back, you start to work on the shoulders, one at a time.
3) Kneading the shoulder …. Using alternate hands rhythmically squeeze & gather pockets of flesh.
4) Effleurage the leg (x2)
5) Thumb rolling at the base of the neck. Use small, firm strokes, working increasingly deeply to release any tension. Check that your pressure is acceptable to your client.
6) Thumbing beside the spine …. Beginning at the base of the neck, push your thumbs alternately along the groove beside the spine in short firm strokes. Travel down as far as the middle of the back, & then glide your hands back to the base of the neck & repeat.
7) Effleurage the leg (x2)
8) Working around the rim of the shoulder blades …. Place the arm across the back. With one hand under the shoulder, use the fingers of the other hand to work around the shoulder blade. Starting at the top of the shoulder, travel slowly down & around the blade, pushing under the rim. Repeat several times.
9) Pressing the flat of the blade …. In the same position as in number 8 use your fingertips make small circles on the flat of the blade. Repeat several times.
10) Effleurage the leg (x2)
11) Pressure up the spine …. Use your thumbs to make circular pressing movements up either side of the spine, circling your thumbs outwards. Lean your weight slightly onto your thumbs to give a reasonable amount of pressure but make sure your thumb nails don’t dig into your client’s skin!!!
12) Continue with the pressures, this time using your fingers & work on the upper back & over the shoulder blades. Continue over the neck.
13) Effleurage the leg (x2)
14)Kneading the back …. Kneading helps warm & relax the muscles. Take slightly more oil into the palms of your hands. Begin kneading the RHS, starting at the buttocks & working up the side of body to the shoulder. Now knead the tops of the shoulders, then move down the LHS, finishing off at the left buttock. Repeat this sequence a few times.
15) Effleurage the leg (x2)
16) Working on the lower back …. Start with soothing, continuous strokes. With some more oil in your palms, start at the bottom of the lower back & stroke your hands upwards. Fan them outwards over the sides of the waist, pull up at the sides of the waist& bringing them back to the starting point.
17) Now do some more kneading over the lower back & then some circular pressures, using your fingers, as in step 11.
18) Effleurage the leg (x2)
19) Rest one hand on top the other & glide both firmly up from the base of the spine to the neck. Repeat.
20) Forearm pressure …. Place your inner forearms in the centre of your clients back. Slowly pull them apart, bringing one up to the neck, the other to the base of the spine. Repeat, working diagonally across the back, so that one arm goes over one shoulder, the other off the opposite buttock. Repeat.
21) As you are coming toward the end of your massage sequence, it is good to come back to some general soothing techniques. Cat stroke …. With the palms of your hands flat, stroke alternate hands down your clients back. This stroke should be continuous, so as you lift one hand off & take it to the top again, the other hand should be stroking downwards.
22) Cupping is a great way to finish your massage. Lightly cup both hands over the lower back for one minute. Now gently stroke them once, clockwise, & slowly lift them away from the lower back. Hold them still just above the back for several seconds, so your client can sense their heat & then lift them away completely.
HEAD, SCALP AND CHEST MASSAGE
1) Stretching the neck …. Cup both hands firmly under the head, fingers at the base of the skull. Lift the head a little way off the bed & pull towards you, so that you stretch the back of the neck. Lower the head gently.
2) Stretch the neck up & down with your hand s still cupped under the head.
3) Stretch the neck from side to side …. Holding the back of the head securely in one hand, “carry it slowly toward the shoulder while pressing down on the opposite shoulder with the other hand. Bring the head back to the centre, reverse your hands & repeat on the other side.
4) Rub a small amount of oil onto your hands & gently cup your clients face. Lightly rest the heel of your hands on the forehead & the fingers on the chin. Allow your hands to rest here for a few seconds before drawing them out sideways & down to the massage surface. Take your hands back to the starting position & repeat several times. This gives a wonderful sensation of drawing out stress from the face.
5) Stroking the forehead …. Place your thumbs at the centre of the forehead just below the hairline & slowly but firmly draw then outwards across the forehead to the temples. Stop here for a second & give the temples a gentle squeeze with your thumbs before taking them back to the starting position. Repeat the stroke but this time start a little further down the forehead. Continue thus stroke until you have worked over the entire forehead down to the eyebrows.
6) Repeat step 2 once more but this time rest the fingers lightly on the temples. Gently press your client’s temples & release. Then make very slow, small, circular pressures over this area with your fingers. Finish this stroke by holding your fingers over the temples for a few seconds.
7) Add more oil to your hands. Neck strokes …. Let your hands slide to the side of your head so your fingers are behind the ears & your thumbs are in the front. Slowly rotate the head over to the left side, so your left hand is supporting & holding the head while your right hand is free to massage. Scoop your right hand under the neck & stroke up the neck & towards the right ear. Repeat several times.
8) Relaxing the neck …. Work around the base of the skull, making circular pressures with your fingertips. Work up from the base of the neck to the bone at the hairline. Bring the head back to the centre & to the other side. Repeat steps 7 & 8.
9) With the head straight, massage the scalp with your fingertips – as though you were shampooing hair. Aim to move the scalp (not just the hair) by using firm, circular movements. Work all over the scalp, slowly & thoroughly.
10) Combing the hair with your fingers. Start at the hairline & work towards the crown. Let your finger work through the length of the hair & very slowly glide off the ends. Work the whole head several times.
11) Pulling of the hair …. Taking a bunch of hair at a time, pull from the roots & slowly slide your fingers off. Repeat 4-7 on the other side.
12) To finish, cup your hands side by side under your client’s neck. Slowly draw your hands up toward the base of the skull & rotate them so your fingers are pointing down to the shoulders. Let your hands slide up under head & as they reach the crown, gently let the head rest down again on the pillow. Repeat twice more.
13) If you have time, include the ears as there are many acupressure points. According to oriental medicine, the ear represents a map of the body in a curled position like a baby in the womb – with the ear lobe representing the head!!!
14) Stroking the chest …. Rolling down the towel slightly, using a little oil, place both your hands close together at the top of the chest to start your stroke. Lightly & slowly, stroke out across the chest towards the shoulders, fan the hands outwards at the outside of the shoulders & bring the stroke around the top of the back of the neck, stopping at the hairline.
15) Kneading the pectorals ….
16) Repeat chest stroking.
ABDOMEN MASSAGE
1) Place your hands on the abdomen over the towels. Your hands should be together with your fingers pointing away from you. Keeping your hands in this position, very gently rock them backwards & forwards. You’ll get a flowing action if you move your body gently in time to the rocking.
2) Abdomen strokes …. Arrange the towels so you can pull one towel down to the bikini line & lift the other up to the ribs. Lightly oil your hands & place them on the lower abdomen. Stroke gently up towards the ribs, fan your hands out to the sides of the body, draw then in at the waist & return them to the lower abdomen. Whilst the overall pressure is light, you can be a little firmer as you draw in on the waist. Repeat 5 times.
3) Circle strokes …. With one hand following the other, make a wide circle over the abdomen in a clockwise direction. Keep your hands apart & keep the movement flowing, lift one hand over the other as they cross. Repeat 5 times.
4) Cupping …. Make similar clockwise circles, with one hand on top of the other. Gradually make the circles smaller until your hands rest on the centre of the abdomen. Slowly cup your hands, side by side & gently lift them away from your client. Cover the area with towels & place your hands gently on the abdomen as you did in the beginning before finally lifting them away.
ARM MASSAG
1) Making contact …. Sandwich the hand between your hands.
2) Stretch & release …. Loosening the fingers …. Work each finger with your thumb, making small circular movements over the entire finger. Now sandwich each finger between your forefinger & your thumb & stroke down the sides.
3) Stroking between the tendons …. Support the palm of the hand with your fingers & stroke the back of the hand with your thumbs, following the natural grooves between each pair of bones.
4) Pressure on the palms …. Slip your fingers under their hand to support it. This leaves your thumbs free to work on the palms. Make small, circular pressures with your thumbs over the entire palm area, paying attention to the fleshy area at the base of the thumb.
5) Wrist massage ….. Make small, circular pressures with your thumbs over the wrist.
6) Flex the wrist & then rotate it carefully in a circle, first one way then the other.
7) Effleurage the arm (x2)
8) Draining the forearm …. Lift your clients forearm so that it rests on the elbow & hold the hand in one of yours. With your other hand hold the wrists between your fingers & thumbs, laying your thumb across the inner wrist. Now squeeze down the arm from the wrist to the elbow. Repeat.
9) Stroking the forearm …. With the left hand supporting the wrist, stroke up the forearm with your right hand with the palm to the inside. Repeat 5-8 times.
10) Knead the triceps & biceps.
11) Effleurage the arm (x2)
FRONT OF LEGS
1) To spread the oil thoroughly, you can either use a long stroke with your fingers pointing straight up the leg or with your hands cupped.
2) Warming rubs …. Sandwich the foot between your hands & start by stroking from the toes to the heels. Now briskly rub the foot between your two hands as though you were warming your hands on a cold day.
3) Soothing circles …. With your fingers supporting the soles, massage the top of the foot with your thumbs, using circular movements.
4) Loosening the toes …. Work each toe with your thumb, making small circular movements over the entire toe. Now sandwich each toe between your forefinger & your thumb & stroke down the sides. When you reach the end give the toe a gentle pull.
5) Stroking the sole …. With the left hand supporting the ankle, stroke up the sole of the foot with your with your right hand with the palm to the inside. Now stroke the sole firmly & rhythmically with the heel of your hand. Repeat 5-8 times.
6) Explore round the ankle joint with small circular strokes.
7) Stroke the length of the leg.
8) Lift & bend the knee & effleurage the calf. Now do feather strokes from the ankle to the back of knee. Put the knee down.
9) One sided kneading of the calf warms & relaxes the muscles. Lightly support the weight of the heel with your left hand, knead the calf muscles with your right hand. Work from ankles to back of the knee. Repeat & change hands to massage the outside of the calf.
10) Stroking the calf…. support the weight of the heel with your left hand & stroke up the back of the calf muscle with your right hand. Your strokes should be rhythmic & firm.
11) Circling the knee …. Place your thumbs at the bottom of the knee joint & using circular strokes & rotary pressure up either side of the knee. Massage into all the contours of the knee. Repeat (x3)
12) Kneading the thigh …. Knead the muscles along the top & the sides of the thigh. Work slowly up from the knee to just below the groin. Work back down the outside of the leg & then up the inside of the thigh to relax the whole area.
13) Final strokes …. Effleurage the leg (x2)
14) Lightly massage the foot, with circular strokes, then draw your hands slowly off the ends of the toes. Return to holding the ankle & do this step once more.
15) Repeat the massage on the other leg.
Shiatsu
Shiatsu is a therapeutic practice that can support individuals in moving towards greater health and well-being.
Shiatsu is a relaxing treatment and can be beneficial for back pain, stress, headaches, whiplash injuries, neck stiffness, joint pain and reduced motibility and many sports injuries amongst other ailments.
What follows is an edited extract from Paul Lundberg’s ‘The New Book of Shiatsu’ offering a simple and informative introduction to Shiatsu. Paul is both an Acupuncture and Shiatsu practitioner and teacher, having taught and practiced for many years. He is a founder member of both the Shiatsu Society and the Register of Traditional Chinese Medicine, and was one of the first members of the Shiatsu Society’s Assessment Panel.
Introduction
Shiatsu is a Japanese word meaning “finger pressure”. It is a new name for the oldest form of medicine – healing with hands. Everybody has the healing power of touch and responds to touch. It is a natural ability that people are now beginning to recognize again.Shiatsu uses hand pressure and manipulative techniques to adjust the body’s physical structure and its natural inner energies, to help ward off illness, and maintain good health.
Shiatsu is characterized by its great simplicity. It grew from earlier forms of massage, called Anma in Japan (Anmo or Tuina in China) which use rubbing, stroking, squeezing, tapping, pushing, and pulling to influence the muscles and circulatory systems of the body. Shiatsu, by contrast, uses few techniques and to an observer it would appear that little is happening – merely a still, relaxed pressure at various points on the body with the hand or thumb, an easy leaning of the elbows or a simple rotation of a limb. It almost seems a lazy activity and, to the extent that it conserves one’s energy, it is. But underneath the uncomplicated movements much is happening internally to the body’s energy on a subtle level.
What is Ki?
In the oriental tradition the world is described in terms of energy. All things are considered to be manifestations of a vital universal force, called ‘Ki’ in Japanese or ‘Qi’ in Chinese. Ki flows throughout the body like a system of rivers and canals. Things may happen to upset the smooth flow of Ki, causing blockages or dams in some areas, and weaknesses or stagnant pools in others. These blockages or weaknesses in turn may lead to physical symptoms, to psychological or emotional disturbances, or simply to a feeling that things are just not quite right.
What are Yin and Yang?
Oriental medicine is based on the philosophy of Yin and Yang. Yin/Yang is a description of the way that Ki/the universe works and it is also a way of thinking. It is cyclical, complementary and opposite; there are no absolutes, everything is part of the whole, objects and phenomena are seen in relation to the universe and to each other. The original meaning of Yang was ‘the sunny side of the valley’; Yin was ‘the shady side of the valley’. Yin therefore was associated with darkness, coldness, resting, and quietness. Yang was the opposite: light, heat, activity and movement. By the further association of Yang with Heaven and Yin with the Earth, a whole series of qualities were assigned to each category. Yin and Yang mutually create each other; there can be no concept of hot without an idea of what cold is, there is no down without a concept of up, etc.
What are the Five Elements?
The Five Elements represent a further classification of Yin and Yang into different forms of Ki, described by the qualities of Earth, Metal, Water, Wood and Fire. These Elements are descriptions of Ki in different stages and processes of change. Fire is the ultimate Yang; Metal is more solid, more structured, colder; Water is to do with fluidity and flexibility, it is cold and is the ultimate Yin; Wood is more active, creative. The cycle of the Five Elements shows how each element is constantly being transformed from one into another throughout the natural world. Water creates Wood, Wood creates Fire, Fire creates Earth, Earth creates Metal and Metal creates Water. The names of the elements are convenient labels, or images to help us understand their function, but their meaning goes far beyond the label. In humans, for example, Wood energy is responsible for growth, decision-making and creativity, but if it is allowed to get out of balance it can lead to impatience, frustration and anger. Metal represents clarity, precision and incisiveness, but if unchecked it can lead to depression and grief. The five elements are interrelated in a complex way, so that an excess of one type of energy can over-control or deplete another: Earth controls Water, Water controls Fire, Fire controls Metal, Metal controls Wood and Wood controls Earth.
What are the Meridians?
Ki moves throughout the whole body but in certain defined pathways it flows in a more concentrated manner. These pathways are known as meridians. The meridians form a continuous circuit of lines that allows the flow of different aspects of Ki all over the body. Each meridian is named after a physical organ, for example, the Heart meridian, Lung meridian, and Bladder meridian. Very often, a Shiatsu practitioner will see that the energy along one or more meridians is blocked, such that there is an excess of energy at some points (manifested as tension, tightness or fullness) and a depletion at others (weakness or emptiness). They will work with the energy in these meridians to try to rebalance it. Most acupuncture points lie on meridians, and Shiatsu practitioners will sometimes work on specific points by pressing or holding them. However, Shiatsu differs from acupuncture (and acupressure) in that it is more usual to work on the meridian as a whole rather than isolated points.
How do Meridians relate to physical organs?
The meridians are named after the physical organs in the body. However, the meridian does not just relate to the physical organ, but encompasses a whole constellation of meanings based around a particular function. The easiest way to define a meridian is in terms of function. Rather than think of the meridian as a pathway attached to an organ, we should look on the meridian as a concentration of a particular functional energetic quality of the body. Where it reaches its most intense point, there it creates a physical organ to carry out that function. The meridians and their actions were known in China long before the precise physical functions of the internal organs were worked out. So while there are some points of commonality (e.g. the Large Intestine meridian relates to elimination, and the Lung meridian to breathing), the functions and associations of a meridian are generally much broader than those of the organ it is named after. So, for example, if your Shiatsu practitioner tells you after a treatment that your Heart meridian needed attention, this does not imply that there is anything wrong with your physical heart organ. In Shiatsu terms, it is much more likely to mean that you need emotional support.
How does Shiatsu diagnosis work?
Diagnosis plays a central role in Shiatsu, but it is framed in terms of oriental medicine (Ki, elements, meridians, etc.) rather than Western physiology and pathology. A Shiatsu practitioner may be able to tell you that you have, say, a Water energy imbalance or an Earth energy imbalance, but not that you have diabetes or high cholesterol. Shiatsu diagnosis is holistic rather than analytical, taking into account a wide range of clues based on what the client says, observation of behaviour patterns and physical appearance, and touch. Many practitioners begin a session with gentle palpation (i.e. diagnostic touch) of the abdominal region. This region, called the Hara in Japanese, is especially important in Shiatsu diagnosis because it is central, soft and relatively unprotected, so that subtle imbalances often reveal themselves more easily here.
How does Shiatsu treatment work?
Based on the initial diagnosis and on physical and visual feedback gained during the session, the practitioner will seek to even out the perceived energy imbalances through pressure on the meridians, probably in conjunction with other techniques such as rocking, stretches and joint rotations. As with diagnosis, Shiatsu treatment is holistic, with the practitioner working on the whole body rather than focusing on the area where symptoms are most obvious. Shiatsu works best if the client is as relaxed and comfortable as possible, so you should close your eyes, relax your muscles (the practitioner will do all the work if movement is required) and refrain from speaking unless it’s really necessary. But let the practitioner know the moment you feel any discomfort or your body will start to tense up and the benefit of the session will be lost.
Is Shiatsu massage?
Shiatsu has some features in common with European-style massage and other forms of bodywork in that the use of physical pressure and stretches serves to reduce muscular tension and loosen stiff joints. However, unlike massage, the receiver remains clothed during the treatment and the principal aim of Shiatsu is not to work on localised muscles and joints, but on the overall energy system of the client. This is the big difference between Shiatsu and other physical therapies. A Shiatsu practitioner working on a shoulder joint, for example, will not just be focusing on the joint but on the pattern of energy throughout the client’s body.
Is Shiatsu healing?
It is more accurate to say that Shiatsu aids healing than that Shiatsu heals. The aim is to assist the body’s natural healing process by encouraging the client’s energy to move into a more balanced state. A practitioner’s touch can enable each of us to contact our own abilities for self-healing. Shiatsu is different from the ‘laying on of hands’, spiritual healing or Reiki, where healing energy is believed to be ‘channelled’ through the practitioner to the client.
Can Shiatsu do any harm?
By the nature of Shiatsu, it is almost impossible for it to have harmful effects. The aim is to shift energy around the body in such a way as to relieve areas of tension and enliven weak areas. This is effectively a collaboration between the practitioner and the client’s body, which will instinctively want to do the same thing, but may need a little help to get started. Occasionally a new patient may have healing reactions after the first few sessions. These occur when toxins have been released during the treatment, and as these work out through the body there may be symptoms such as headache, stiffness, stomach upsets or diarrhoea, desire to urinate frequently, or lethargy. Such symptoms are transitory and soon pass, usually in 12 hours at most. Drinking plenty of spring water and resting will help, as well as asking the practitioner for advice and reassurance.
Emotional releases may take longer to work through, and indeed, over the course of a number of treatments, deep-seated emotional patterns or memories involving past emotions may be uncovered. These can have profound effects on the patient’s life. In such cases, extra contact between sessions may be necessary to talk through the reactions to treatment.
Is Shiatsu complementary or alternative?
Shiatsu is complementary to mainstream Western medicine, not an alternative to it. It is worth listing here the most common syndromes which may be amenable to treatment by Shiatsu. These include: headaches, migraine, stiff necks and shoulders, backaches, coughs, colds, menstrual problems, respiratory illnesses including asthma and bronchitis, sinus trouble and catarrh, insomnia, tension, anxiety and depression, fatigue and weakness, digestive disorders and bowel trouble, circulatory problems, rheumatic and arthritic complaints, sciatica and conditions following sprains and injuries. Treatment of all these conditions will be given according to Oriental diagnosis, though it is always important that the modern Western diagnosis is confirmed and considered as well. However, for acute, localised problems such as appendicitis, broken bones or a heart attack, you should call an ambulance, not your Shiatsu practitioner. Both Shiatsu and Western medicine have important roles to play, and if you hear your Shiatsu practitioner disparraging conventional healthcare you should consider finding a different practitioner. Equally, if your GP disparages complementary medicine, look for a new GP.
Will I have to change my lifestyle?
First and foremost, your Shiatsu practitioner should respect your chosen lifestyle, however ‘un-oriental’ it is. Indeed, Shiatsu is particularly beneficial for people in the high-stress occupations associated with the mainstream of modern life. Your Shiatsu practitioner may discuss ways in which you could ‘fine-tune’ your life in order to get more out of it – for example a change in diet or more exercise – much as your own GP might.
How can I integrate Shiatsu with self-development?
A unique feature of Shiatsu is that it can be viewed as self-development as well as therapy. Either as a client or a practitioner you learn more about the way your body works, and how intimately your physical health is linked to thoughts and feelings. With time, you will find you become more sensitive to subtle changes in yourself, and instinctively learn to compensate for imbalances as soon as they show themselves. Many people find that Shiatsu combines well with other forms of self-development such as yoga or meditation, and particularly those like Aikido, Qigong and Tai Chi which are aimed at developing awareness of Ki energy.