1. Health Benefits
This self-massage is suitable for conditions such as numb fingers, stroke hemiplegia, and rheumatoid arthritis.
2. Operating Methods
(1) Elbow
Step 1: Self-massage the shoulders. Use both hands to knead the shoulder well for 1-3 minutes, and then press the Acupoints Jianjing and Yunmen.
Step 2: Self-massage the upper limbs. Press and knead the Acupoints Tianjing, Quchi, Chize, Quze, Shousanli, and Hegu. Gently bend the elbow and bring the fingers to the shoulder. Repeat this movement 10-20 times.
(2) Wrist
Step 1: Use the thumb to gently probe the tendons of the forearm for a few minutes, and then use the knuckles to knead the muscles of the forearm until a comfortable sensation is felt.
Step 2: Press the Acupoints Yangxi, Yangchi, Moku, Shenmen, Daling, and Taiyuan for 1 minute each. Perform active exercises of flexion, abduction, and rotation of the wrist joint 10 times each.
(3) Hand
Step 1: Press and knead the Acupoints Hegu, Yangxi, Yangchi, Yanggu, Wrist Bone, Laogong, Shaofu, Yujie, and Daling for about 1 minute each.
Step 2: Hold one hand's thumb on both sides with the index and middle fingers of the other hand. Pull and stretch the thumb outward, and repeat this action for each finger.
(4) Shoulder
Step 1: Perform shoulder shrugging movements 20-30 times.
Step 2: Bend both elbows and place the palms against the sides of the chest. Then, perform abduction and adduction movements of the upper arm for 5 minutes, gradually increasing the range of motion and slowing down the speed.
Step 3: Perform circular movements of the upper arm, clockwise and counterclockwise, alternating between left and right, gradually increasing the range of motion and speeding up the pace. Repeat this 20-30 times.
(5) Hip
Rub the muscles on both sides of the spine with the palms several times, and use both hands to push or massage the soft tissues of the buttocks 5-10 times. Make a fist with both hands and press and knead the Huan Tiao Acupoints for 1-3 minutes each.
(6) Knee
Step 1: Use both palms to knead and press the quadriceps muscles on both sides of the thigh for 3-5 minutes, and then push from the root of the thigh to the knee 3-5 times. Hold the back of the thigh with both hands and knead until a comfortable sensation is felt.
Step 2: Press the Acupoints Qimen, Xuehai, Fengshi, and Heding for 1 minute each. Use both hands to press the upper edge of the patella with the fingertips, and then push it down to the lower edge of the patella, repeating this action about 15 times.
(7) Ankle
Step 1: Use all five fingers to rub the ankle joint and the surrounding tissues such as the heel and Achilles tendon for 1-2 minutes, creating a warm sensation. Use the index, middle, and ring fingers to push the inner and outer bare joints for about 2 minutes each.
Step 2: Hold the front of the foot with one hand and support the upper part of the ankle joint with the other hand. Slowly rotate the ankle joint clockwise and counterclockwise, shaking the joint 10-20 times. Then, hold the inner and outer bare parts of the foot with both palms and slowly assist in the movement for a few minutes.
