Learn from the Japanese how to massage yourself to relieve pain and relax

What is Shiatsu?

Shiatsu is a Japanese self-massage technique that uses finger pressure to knead, rub, and press specific points on the body. The pressure exerted by the fingers exerts a powerful effect on the connective tissue that lies just below the skin. This connective tissue forms a protective covering over each joint, blood vessel, muscle, bone, and nerve, including the spinal cord and brain.

Poor blood circulation can cause the connective tissues to become congested. If you practice Shiatsu self-massage techniques, you will immediately feel refreshed and relaxed. Unlike other massage techniques, Shiatsu can be easily and effectively performed on your own.

Here is a simple guide for beginners.

Relaxation Technique 1– Use both hands to hold the right foot, at the same time use two thumbs to press on the heel.

Relaxation Technique 2- Kneel on the floor with your feet directly under your buttocks. Place your hands on your feet and use your thumbs to press the center of each heel.

Effect:Both of these techniques relax the nerves in your feet, improve your balance, and loosen up stiff joints. Both exercises can be done twice daily.

Blood circulation technique 1– Using both hands, hold your right foot near the toes, and use the index fingers and thumbs of both hands to separate each toe. Starting with the big toe, place both fingers under the toe for support, and use your thumbs to rub the tip of the toe upwards. Do this technique on each toe 5 to 10 times.

Blood circulation technique 2- Place both hands firmly on your chest. Press and rub the chest area. Use your fingers to rub up and down for 10 minutes.

Effect:This therapeutic exercise promotes blood circulation from the chest to the rest of the body. This exercise can be done twice a day.

Anxiety Reduction Technique 1– Use your right thumb to press into the middle of your left palm and hold for 30 to 60 seconds. Grasp all the fingers of your left hand and use your right hand to pull them apart. Release after 5 seconds. Use your right thumb to press into the entire left palm for 30 to 60 seconds. Finally, turn your hand over and massage the base of your wrist in a circular motion for 30 to 60 seconds. Switch hands and repeat.

Effect:This exercise will reduce anxiety. Do it twice daily.

Stress reduction techniques- Place both hands on your head, with your fingers on your scalp and your thumbs resting on your temples. Gently press on your temples while rotating your thumbs in a circular motion while breathing deeply for 5 to 10 minutes.

Effect:This exercise will help relieve stress headaches and migraines. Do it twice daily.

Shiatsu for back pain

Back pain relief techniques- Lie on your back, bend your legs so that the soles of your feet touch the floor. Close your eyes and breathe deeply for 4 minutes. Slowly, bring your right knee up, hold it with both hands and pull it close to your chest. Switch to the other leg and repeat this exercise. This exercise will relieve back pain and is best done twice a day.

Sinus Headache Relief Techniques -Place your index fingers on your cheekbones and press while rotating your fingers in a circular motion for 5 to 10 minutes. Similarly, place your two index fingers on your forehead right at the beginning of your eyebrows and massage in a circular motion for 5 to 10 minutes. Do this exercise twice a day.

Effect:Sinus pain often occurs around the cheeks and forehead and is very uncomfortable. Shiatsu massage techniques will relieve congestion in the sinuses by stimulating the congestion points.