Self-care massage is a massage method that uses various techniques of massage to massage oneself in order to prevent and treat diseases, and promote fitness and longevity. It can also be performed by family members, hence it is also known as home health care massage. Self-care massage can be divided into fitness and longevity massage and beauty massage. Fitness and longevity massage is mainly for the elderly and young children. Through the effects of massage techniques, it can improve the function of the elderly's internal organs, enhance immunity, improve the flexibility of the elderly's physical activities, and delay aging. It can enhance children's resistance, promote metabolism, and accelerate their growth and development. Beauty massage is mainly for middle-aged and young people. Through massage techniques, it can help to burn excess fat, regulate endocrine function, promote skin metabolism, improve blood circulation, and therefore help overweight people lose weight, reduce wrinkles, and increase skin elasticity and luster.
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【Operation Method】
I. Fitness and longevity massage
1. Head and face massage
(1) Facial wash: Rub your hands together or use warm water to warm them up. Place your fingers together and press your palms against your face, making upward and downward rubbing motions from the hairline to the jawline. Then massage various acupoints on the face.
(2) Rubbing the nose: Use the fingertips of both hands' middle fingers to rub the sides of the nose, from the inner corner of the eye to the sides of the nose. Then place the index fingers on the bridge of the nose and exert pressure on the acupoints. With vibrating movements, slide from the bridge of the nose to the sides of the nose.
(3) Pressing and kneading the nose: Press the Yingxiang acupoints with the fingertips of both hands, vibrating while pressing. Then massage the tip of the nose and move towards the root of the nose. Use the thumb and index finger to rub from the root of the nose to the bridge of the nose. Finally, use the thumb and index finger to pinch and release the nostrils, about 60 times per minute.
(4) Drumming the temples: Cover your ears with both palms, with the index fingers folded on the back of the middle fingers. Then slide down to gently tap the Fengchi acupoints on the back of the head. You can hear the sound of drumming in your ears, which is called "drumming the heavens." Then use the thumb and index finger, or the index finger, to press and rub the acupoints around the ears, such as Ermen, Tinggong, and Tinging.
(5) Vibrating the ears: Press the ear canal with the fingertips of both hands' index fingers, pressing and releasing rapidly to create vibrations inside the ear canal.
(6) Pulling the ears and tapping the Yifeng acupoints: Pinch and pull the earlobes or the tips of the ears with the thumb and index fingers, pulling up and down with moderate force. Then tap the Yifeng acupoints on both sides.
(7) Pinching the ears and massaging the acupoints: Use the thumb and index fingers of both hands to pinch and massage the entire ear from the earlobes. Then take a matchstick, press it against the ear acupoints, and massage them one by one, moving from the bottom to the top. If there are tender or sensitive points, massage them for a while.
(8) Combing the hair: Spread your fingers and press them against the forehead, then massage the scalp with a stroking motion from the front to the back, as if combing the hair.
(9) Pressing Baihui: Use the index finger or middle finger to press Baihui acupoint and make forward and backward, left and right rubbing movements.
(10) Rubbing the eyes and pressing Jingming: Close your eyes and press the eyelids with the index fingers, rubbing from the inside to the outside, about 60 times per minute. Then massage the Jingming acupoint.
(11) Cutting Chengqi: Similar to the previous motion, use the fingertip of the index finger to cut and press Chengqi acupoint, applying even force and vibrating while cutting.
(12) Tapping the teeth: Close your lips and rhythmically tap the upper and lower teeth, alternating between the incisors and molars.
(13) Cleaning the mouth and swallowing saliva: Close your lips and use your tongue to forcefully rub between your teeth and lips, swinging left and right. Then place the tip of your tongue against the hard palate, and saliva will overflow from your mouth. Slowly swallow it.
(14) Moving the lips: Rhythmically suck in the upper and lower lips into the mouth and lightly bite them with the front teeth, alternating between the upper and lower lips.
2. Neck and shoulder massage
(1) Pressing the neck: Use the fingertips of the thumb and index finger to press Tian Ding and Fu Tu acupoints on both sides of the neck. Then press Lian Quan and Tian Tu acupoints.
(2) Kneading the pectoral muscles: Use the thumb and four fingers to knead the pectoral muscles in front of the neck, repeatedly from top to bottom.
(3) Rubbing the neck: Place the four fingers together with the thumb at a right angle on the front of the neck. The thumb and four fingers are positioned on both sides of the neck, rubbing from top to bottom repeatedly. Then cross the fingers of both hands, palms clasped, and place them on the back of the neck, cradling the back of the head. Place the base of the palm on the hollow outside of the back of the neck, below the occipital bone, and rub along the spine from top to bottom.
(4) Pressing Feng Chi: Use the thumb and index finger of both hands to press and lift Feng Chi acupoints on both sides, releasing pressure while lowering them.
(5) Pointing Feng Fu and Ya Men: Use the index finger or middle finger to point and press Feng Fu and Ya Men acupoints on the neck, and make up and down, left and right rubbing movements.
3. Chest massage
(1) Kneading the chest: Use fingers, palms, or finger pads to knead the chest, rubbing from top to bottom and from inside to outside. Then use the fingertip of the index finger or middle finger to rub the intercostal spaces, focusing on acupoints such as Zhong Fu, Yun Men, Wu Yi, and Qi Men.
(2) Patting the chest: Use a hollow palm or a clenched fist to lightly tap the chest and back.
(3) Holding the chest: Cross both hands in front of the chest, place the thumbs on the front of the chest, and the remaining four fingers on the armpits, exerting force to knead the pectoralis major muscle.
(4) Pushing the chest: Place one palm flat on the same side of the chest, diagonally push and slide downward from the middle of the chest between the two breasts to the sides of the ribs on the opposite side.
(5) Rubbing Shen Que: Use the fingertip or finger pad of the index finger or middle finger to rub Shen Que acupoint, and make up and down pushing and pressing movements.
4. Abdominal massage
(1) Rubbing the abdomen and kneading the navel: Place one palm in the center of the abdomen, with the other palm overlapping on top, starting from the two horizontal finger-widths below the navel at the Qihai acupoint, make clockwise rubbing movements with the navel as the center, and focus on rubbing the navel.
(2) Pressing and kneading the abdominal acupoints: Use the fingertips or finger pads to press and knead Zhong Wan, Tian Shu, and Guan Yuan acupoints.
(3) Rubbing the lower abdomen: Place both palms firmly against the sides of the abdomen, and rub diagonally from the outside and upward to the inside and downward.
(4) Holding the abdominal corners: Support the waist with both hands, with the thumbs in front and the four fingers at the back, firmly grasp and squeeze the corners of the abdomen, and pinch and press forward.
(5) Pressing the abdomen: Press the abdomen deeply with the four fingers together, repeatedly press and release from top to bottom.
5. Lower back massage
(1) Holding Jian Jing: Cross your hands and place them on the shoulders, with the thumb at the front and the four fingers at the back, simultaneously or alternately pinch and hold the Jian Jing acupoints.
(2) Cutting Da Zhui: Use the fingertip of the index finger to cut and press Da Zhui acupoint with force, combining vibrating, rubbing, and cutting techniques.
(3) Pressing Tian Zong: Cross both hands or use one hand to cross the opposite armpit and press on the Tian Zong acupoint below the scapula, pressing and rubbing with the middle finger or index finger.
(4) Holding the latissimus dorsi: With the same hand position as before, place the four fingers on the back, and the thumb on the armpit, and pinch and hold the latissimus dorsi on both sides.
(5) Pushing the Du meridian and the bladder meridian: Place one hand on the same side shoulder and press on the Du meridian on the back, while the other hand is placed on the same side armpit and pressed on the Du meridian, trying to connect the two hands as much as possible. Then rub the bladder meridian on both sides.
(6) Rubbing the Shenshu acupoints: Extend both hands naturally, palms inward, and use the fingertips of the middle fingers to press and rub the acupoints, combining vibrating, cutting, and pressing techniques, and end with rubbing.
(7) Striking the Mingmen: Strike the Mingmen acupoint with the back of the fist.
(8) Pounding the sacrum: Make fists and strike the sacrum, alternating between fists, going up and down.
(9) Rubbing the waist: Place both palms on both sides of the waist, on both sides of the spine, and rub and massage continuously, up and down. Then hold onto the knees for rubbing and massaging.
(10) Holding the sacral spine muscles: Place both hands on the lower back, with the thumbs and four fingers pinching and holding the sacral spine muscles, repeatedly from top to bottom.
(11) Pushing and rubbing the waist and sacral area: Place the palms on the waist and sacral area, and make up and down pushing and rubbing movements.
6. Upper limb massage
(1) Holding the shoulders: Use the four fingertips of one hand and the thumb to firmly grasp and hold the muscles of the opposite shoulder, including the trapezius and deltoids, and press the acupoints of the shoulder well.
(2) Holding the three meridians: Pinch and hold the three yin meridians and three yang meridians of the hand with force, repeatedly from top to bottom. Also press and rub the arm acupoints such as Arm Shu, Qu Chi, Hand San Li, Wai Guan, and Nei Guan.
(3) Rubbing the arms: Rub the forearms and upper arms with the palms, back and forth.
(4) Holding He Gu: Pinch and hold the He Gu acupoint, using the thumb on He Gu and the index and middle fingers on Laogong, exerting force and kneading.
(5) Shaking the wrist: Relax one hand and shake the forearm back and forth to create a shaking motion in the wrist.
(6) Twisting the fingers: Pinch the fingers of one hand with the thumb and index finger of the other hand, and perform slow and gentle kneading, rubbing, and twisting movements. Repeat from top to bottom.
(7) Rotating the wrist: Cross both hands and clasp them into fists, use the fists to rotate the wrists.
(8) Swinging the arms: Rotate the upper limbs around the shoulder joints.
7. Lower limb massage
(1) Cutting Hui Yin: Use the middle finger to cut and press Hui Yin acupoint with force, combining cutting and vibrating techniques.
(2) Kneading the testicles: Knead the testicles with the thumb and index finger, using moderate force.
(3) Lifting the anus: Contract and lift the anus repeatedly using internal force.
(4) Contracting the uterus: For women, bend the knees and lie on the bed, lower the head and chest, raise the buttocks, and contract the lower abdomen.
(5) Cutting and kneading Chang Qiang: Use the fingertip of the index finger to cut and press Chang Qiang acupoint with force, combining rubbing movements and vibrating techniques.
(6) Stretching the thighs: Use stretching movements to massage the front, inner, and outer sides of the thighs.
(7) Rubbing the thighs: Massage the acupoints on the thighs and rub the muscles on the outer, inner, front, and back sides.
(8) Holding the thighs: Use the thumb and four fingers to pinch and hold the muscles on the inner, outer, front, and back sides of the thighs.
(9) Rubbing the thighs and knees: Place both palms on both sides of the thighs, rubbing and massaging them up and down continuously. Then fix the hands on the knees and continue rubbing and massaging.
(10) Cutting and pressing Zusanli: Use the fingertip of the middle finger to cut and press Zusanli acupoint, combining vibrating, piercing, and pointing techniques. Also make up and down pushing movements.
(11) Holding the calf muscles: Pinch and hold the calf muscles with the thumb and four fingers.
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