Carte de masaj (spate,picioare)

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Carte de masaj (spate,picioare)

  1. 1. 68 STOMACH AND BELLY The stomach and belly are a soft, sensitive, muscle-covered area of the body, unprotected by encircling bones (though the lower abdomen is in pari protected by the bowl of the pelvis). Long aga, when we tirst became upright, we exposed aur tender bellies to the world. This made us mare vulnerable, but also able to relate mare sensitively to one another. The stomach is also linked to the Solar Plexus chakra (see p.12), which is the seat of raw emotional energy, often of fear, but also of change and transmutation. AIso on this level is the diaphragm, which separates chest from abdomen. Our breathing pattern is a vital gauge of aur physical and emotional health. Stomach problems, such as indigestion, are often linked to anxiety and emotional causes; a surge of adrenalin can provoke a sudden sick feeling in the stomach. The belly houses the gut and also aur "gut feelings". The Hara chakra, just below the naveI, is Our centre of gravity, strength and vitality. This is the centre from which we "ground" ourselves through aur legs (see p.19). It is also closely linked with aur sexuality. Tension and congestion here may cause constipation, flatulence or menstrual pain. Both massage and Shiatsu can help to ease complaints in the abdominal area. '~1iIIII;;; ~';~~;;-" "~k;<~/" " .' I f 1 j .
  2. 2. Indigestion and nausea Indigestion can be the result of acid over-production due to stress, or eating too much, or foods that don 'tagree with us. The following strokes and techniques can help to soothe the dl5comfort. The vulnerable stomach must be worked on slowly, with great sensitivitj. Camomile or cardamom essences (see p.21 ) can be helpful. Step 5 works by increasing the energy fIow by linking the stomach with the stomach meridian. Step 6 15 specificatiI for nausea and releases tlghtness in the area caused by stress. 2 Gentlestroking down from ribs Startat one side of faur partner's ribcageand begln to glide faur hands smoothlydownward, one after the other. Move over the lower ribs, the baseof the nbs, and on to the abdomen,wlth very light, slow strokes.Work right across the lower ribcageand repeat several times. 3 Holding stomach and circling back With faur partner IYlngon one side kneel by her back and rest one hand on her stomach just below her breast bone. With faur other hand circle the mid back opposite faur holding hand, In a counterclockwlse direction. As you circle, relax faur hand and stay present Move faur hand slowly, flowing over the forms. . STOMACH AND BELL Y ~ ., ,., r) v I Light circling on sides and stomach Kneel beside faur partner's hip, faCing her head, and rest faur hands gently just inside her two hip bones. Now very lightly stroke up the sides of her torso, then across the lower ribs under her breasts. Stroke especially lightly down the centre, ending at the hip bones. Repeat the circling several tlmes. "'1"" r v ! / " ~*!O .~ ~.r' ...0"" iI2
  3. 3. 4 Working under ribs Kneel at your partner's right side and begin to press gently, but also fairly deeply, under her ribs on the Iert side, Keep the whole of your hands In gentle contact, and use your thumbs and the flats of your fingers to circle and press along under the bani ridge from Iert to nght across the body, Keep faur massage slow, smooth, and veri sensltive here, remaining always withln the threshold of pain. COMMON AILMENTS ~Iit, 5 Shiatsu pressing down stomach meridian Kneel by your partner and turn her leg inward by holding her foot with your foot. With your "mother hand" placed over the stomach area above the navei, palm down the front of her thigh with your active hand by leanlng in with your body weight. Move slowly and repeat three times, 6 Shiatsu stroking along base of ribs Wlth your partner standlng up stand behlnd her and bring your arms around her sides, letting your flngertlps meet at the solar plexus, Now veri Ilghtly sweep both hands slowly out and away below the ribs and off the sides of the body, Repeat the technlque several times, 70 ) . ,<" .
  4. 4. STOMACHAND BELLY . I I I I I I I I ... .. ""....-
  5. 5. ", COMMON AILMENTS Constipation and flatulence Constipat/an can be caused by lack of fibre In the diet, byemotlonal factors or by an Inadequate fluid Intake. Flatulence ISa buildup of gases resultlng In dlstention and dlscomfort. The first stroke (Step 1).works specifically with the calon and follows the direction of ItS wavelike muscular movements, which help to pass dlgested food along inslde in a c/ockwlse direction. With aii these strokes on the belly area you should start Ilghtly and gradually work In mare deeply. with care and sensitlvlty. Always move slowly and stay aware of what your hands are sensing. Mar;oram or fennel essences are suggested (see p.21). "" f( "'" ,; AI' ,; .../ I Warking araund cal an Kneel at your partner's right side arid rest both your hands on the right of her lower abdomen. Start to work slowly upward with small flrm circling strokes. Follow the direction of the calari, up to the nght lower nbs, across to the left arid then down to the Inslde of the left hip bone. Slide Ilghtlyacross to the right side again arid repeat. , 3 "Wavekneading"of belly Lightlyrest your hands on the centre of your partner's belly, one on tap of the other. Using the heels of your hands push away across the belly arid then let your hands curve over like a wave, so that your flngers carne irita contact arid begin to puii back toward rau. Continue to rock slowly back and forth rhythmically Inthis way for a short tlme. 72 2 Pullingupsides Reaclr across to your partner's far side arid begin to puii up the slde wlth slow generous strokes, your hands alternating arid overlapplng as they cover the area between ribs arid hips. The movement should slightlyliftarid rock your partner. Let the stroke carne from your pelvls. Repeat on the other slde.
  6. 6. Menstrual pain Painfulperiods usually resu/t from hormonal imbalances in the body, and you might find it helpful to use some of these techniques ta relieve tension in the area. 8egin with slow circ/ing on the sacrum, as this is very soothing. The sacral tone contains several pairs of holes (rom which nerves issue, and pressing these will help to relieve congestion. Rocking the pelvis relaxes the whole body and loosens the pelvic area. Massaging the legs can also help to relieve menstrual pain. Try using either camomile or jasmine essence (see p.21) for this problem. Caution.. Seek medical advice if menstrual pain is persistent and/or severe. 2 Pressing into sacrum With faur partner Iyingan her front, kneel an ane side of her thighs and place faur thumbs at the tap of her sacrum, keeping faur tingers in contact with the bady. Lacate the two upper Indentatians and, caming farward from faur hara,leaninwith faur thumbs. Hald for a moment and mave an dawn the sacrum ta the base, pressing inthe same way. '~-'! ' '~ , -, .w ,"' STOMACH AND BELLY I Holding belly andcircling sacrum With faur partner Iyingcurled on her side, kneel behind her and rest one hand gently an her lawer abdamen, belaw the naveI. With faur ather hand circle slawly, caunterclackwise, over the sacrum and lawer back area. Keep faur hands and shaulders relaxed and stai centred and aware. l' i I.~ ~ )<", J "~ il ~ s}, '~ ",," 3 Rocking pelvis Ask faur partner ta fiean her back and stand with one faat either side of her legs. Bend faur knees and drap farward fram faur hara. Using faur palms, start ta rock her hips . rhythmicallyfromsideta side.Once " yau have faund a comfartable rhythm the racking matian needs anlya lighttauch ta maintain it. 73
  7. 7. MIDAND LOWER BACK The back is fie strength area of the body. Yet despite its strength mare people have a back problem at some time in their lives than any other ailment. Lack of regular exercise, poor posture, tension and stress aH contribute to aur backs' proneness to aches and strains, and sometimes to mare serious problems. Oile of these, fie "slipped disc" occurs when the pad of cartilage between two vertebrae ruptures and some of the gel-like nucleus protrudes and presses against a nerve. Ye't this is not always the cause of back pain. The large muscles of the back can suffer from strains that massage can often ease. The mid-back area relates to the Solar Plexus chakra, which is linked with emotion and change, and the lower back connects with both the Hara (strength, vitality and sexuality) and the Root chakra (our work, grounding and basic life situation - see p.12). Many back problems, and particularly those located in the lower back area, seem to have emotional causes, often linked to energy blocks and withheld mobility in the pelvic area. Since it is so vital to your back's health to have sufficient flexibility in the joints and muscles, we have included exercises to help your back to regain or retain its suppleness. 74 ..-
  8. 8. MID AND LOWER BACK ,);, t Mid backache Aching in the mid back isaften caused by tightness in the vertical bands af muscle an either side af the spine, Begin with slaw gliding strakes and then mave an ta Sters I and 2, which wark directly an the spinal muscles, Step I pushes up alang the grain af the muscle and Step 2 warks aut across the fibres with the heels af faur hands.Step 3 isperfarmed with the saft inner parts af faur farearms, and stretches the whale area with broad comfarting mavements, Try marjaram essencehere (see p.21). , (;7 I Pushing along spinal muscles Kneel beside your partner's hips and 'rest one hand on his sacrum, Using the heel of your other hand, begin to push up verI slowly along the ridge of muscle on one side of the spine, covering the whole mid-back area, Repeat several times along both sides of the spine, using your body weight to push up along the muscles, F ~ / ," 2 Pushing across spinal muscles Kneeling at your partner's side, knees apart, rest the heels of both your hands on the muscles at the far side of his spine, just below his shoulder blades, Lifting your hips up and forward, use some of your weight to push slowly out acrass the ridge of muscle, Move down the mid back in this way, then change sides and repeat the strake, ;; r~: "~'"""W ",'." .""" " "" " ' ",."" }r,," " " c'e't~"". " X'-c.>' : ' "~ " ;J, jl ~ ~ ,, '~ " ""' t~' t r, ." f 1 / " , ;""", ~~".(~ '" " ~ ~'" .. ~p,:, " 3Forearm stretch Kneelingby your partner, rest the insidesof your forearms on his mid back.Then glide them apart, one to thetap of the neck and the other to the bottom of the sacrum. Start againat the mid back, but now glide faur arms apart diagonally, 50 that anegoesover one shoulder, the ather over the opposite buttock, Repeatthe stroke over the other buttockand shoulder, l' k""",."., ,'-'" ./ ."'i,.."" l' i!' r '~J; 'Î " . , 1 " " ,. , ,"" , ':1 , ' f ".,~ t!." , < l' / j /'" ".,~ . . .'J/ ~ . ,~ ~,~.'" ,.. .,. '..' ,," ,""'-~,~_.- " ")- 75 .JI
  9. 9. COMMON AILMENTS Lower backache Lower back pain 15one of the commonest of aii the ailments treated in this book. As well as these massage strokes, which can be done In combination wlth lumbar circ/ing (see Step 2, p.34) we show some useful stretchlng techmques. In Step 3 the receiver curis up in the yoga "child's pose"- if this 15net comfortable you can achleve a similar effect by pressing down on faur partner's knees (see Step 2, opposite page). Try rosemary essence (see p.2 1) for pain in th,s area. Caution: If back pain 15severe and acute or If there are ani other medical symptoms, consult a doctor, osteopath or chiropractor. 2 Kneadinglower back Now, using large, rhythmical rocking movements, knead the whole of faur partner's lower back area on the opposite side, from work surface to spine. Use generous grasplng and squeezing movements, with the whole of faur hands, to work Into the muscles slowly and thoroughly. Repeat on the other side. 3 "Child's pose" and back stretch Ask faur partner to kneel down with hls forehead on the floor in the yoga "child's pose". If this is diffîcult place a cushlon between his buttocks and heels. Kneel by hls side and rest one hand on the upper splne and the other on the base. Now press down so faur hands push in oppOSlte directions, stretching the spine. 76 ) I Circlingsacrum Kneel by faur partner and rest both hands, one on tor of the other, on his sacrum, as shown above. Now, transferring some of faur weight forward on to faur hands, start slow counterclockwise circles on the sacrum. Gradually extend them upward on to hls lower back area, returnlng each time to the sacrum. Check how much pressure faur partner prefers.
  10. 10. - .. I Shiatsubackswing With faur partner Iyingan his back, stand astride his legs and raise his knees. Yaur feet shauld be shaulder- width apart and faur knees bent. Now, using faur farearms, lift his lower legs belaw the knees, resting faur elbaws an faur awn bent knees. Feel yaurself firmly raated an both legs, and sit back slawly an ta faur partner's feet. This wililift his pelvisan inch ar twa aff the flaar. Now swing his whole lawer bady gentlyfram side ta side. 2 Shiatsu pressing knees to chest 8egin as abave, but thls time rest faur hands an the fronts af bath faur partner's knees, keeping faur awn knees bent and faur shaulders relaxed. Use same af faur weight ta le!ingently dawn, pressing his knees slowly taward his chest. Da nat farce past the paint af resistance. Hold far a moment ar twa then release slawly. l MID AND LOWER BACK Lower backache: Shiatsu Shiatsu of the /ower back aims to re/ax distorted musc/es and 50 a//ow rea/ignment of vertebrae. Pain in the /umbar area can be the effect of imba/ance in the functioning of the kidneys, sma// intestines and the organs in the pe/vis. Tight hamstnngs a/sa put extra stress on /ower back musc/es and techniques that stretch and /oosen the back and /egs as we// as strengthening the hara wi// be beneflcial. The /ower back is an area that is weak in many peop/e, 50 work s/ow/y, with care, synchronizing taur breath with taur partner's and with taur own movements, exha/ing as you app/y pressure. ) 3 Shiatsu holding hara and lower back Kneeling beside faur partner, slide ane hand beneath his lawer back, palm upward, and rest the ather an his lawer abdamen, ar hara, just belaw the naveI. Relax and tune in ta faur partner's breath. Imagine faur hands are channels far healing energy that flaws effartlessly thraugh them. Hald far up ta three minutes. 77
  11. 11. COMMON AILMENTS Sciatica SciatlcaISa sharp shooting pain felt inthe legsand/or buttocks and back (usuallyon one side only), sometimes accompamed bya tinglmginthe corresponding leg or foot. ItIScaused when a disc bulges out between the vertebrae and presses againstthe sciaticnerve. Most discprotrusions heal themselves, given enough time and rest and some ofthe strokes shown here mal help to asslstthe healingprocess. Try the different movements and focus on those that afford most relief Work slowly and be guided by faur partner for the amount of pressure to use. Camomile or lavender essences (see p.2 I)may be helpful. Caution.. Ifsciaticpain ISpersistent and severe and/or on both sldes seek help from faur doctor or an osteopath. 2 Kneadingbuttocks Facingfaur partner's side at hip level, reach aver ta hls appasite buttack and start ta knead it with slaw, firm circling mavements, as shawn abave, using faur whale hand. Facus wlth faur fingers and thumbs, searching inta the saft tissue between banes. Avaid areas af sharp pain- warkaroundthem,nat dIrectiI an them, and always staI withln the threshald af pain. Mave around and repeat an the ather side. 78 I Stretching to sides of sacrum With faur partner Iyingface dawn kneel by ane thigh, facing hls head. Place the heels af bath faur hands an his sacrum, with faur fingers paintlng autward. Naw raise faur pelvis and lean slawly farward an ta faur hands. Then gradually slide faur hands away fram his sacrum, aut across the sides af hls buttacks and aH. Return ta the sacrum and repeat a few times. 3 Circlingdown back of leg With the fingers af ane hand and the thumb af the ather, trace small averlapping Clrclesdawn the back af ane thigh. Ease the pressure at the back af the knee, then pause ta press gently an the Shiatsu tsubo (marked) with faur thumb. Then continue ta circle dawn ta the lawer calf.Repeat an the ather leg.
  12. 12. 5 Pressingsacrumholesandunder iliaccrests Kneeling by your partner's thigh, facing his head, rest your thumbs on either side of the tap of his sacrum. Feel for the small hollows, then slowly lean on to your thumbs. Hold, release, then move down the sacrum, pressing the pairs of holes. Now press carefully outward along under the rims of the pelvic bone, as shown right. ~ .:;,.F .i. ~j .. .-,,"""~ . . ...~---~ -","'" . ~ ('".". /;' ...,. """"' .. ' . ""' .. . . "'~""""'" ,~ ' . ~.~("'f~ MID AND LOWER BACK 4 Heel-of-handpressureon buttocks Facingtoward your partner's head, place the heels of both your hands on the hollows at the sides of his buttocks, as shown left. Slowly press your hands intoward each other. Try gently rocking the pelvis from side to side, or use alternating or synchronized circling movements to work into the soft tissue. Go gently if there is any tenderness. , Iji.~ ., '. ti t ';: .<~ " { tfP:l" l' " "&~ 6 Stretching legs Kneel at your partner's feet and take hold of one foot, one hand cupped around his heel and the other supporting the front of his ankle joint. Now lean back from your pelvis and let your arms go taut like ropes. Let your body take the weight and stretch the leg steadily and flrmly. Release, then repeat on the other foot. 79
  13. 13. COMMON AILMENTS Aching hips The hips act as the body's fulcrum, joining legswith torso. Many people hold tension here, due to 1.'1ckof exercise, structural imbalance in the legsand suppression of sexuality and anger (both basicdrives centred in the hara). Thiscreates stagnation in the pelvis and increasingly limited and painful movement of the hlp jolnts. Pressingin the buttocks around the hip jolnts and rotating them by moving the legs willincrease circulation and mobility and help to relieve discomfort. The whole of the sequence for sCfatica(see pp.78-9) willalso be useful for warming and loosening the musc/es around the hip jolnt. Try marjoram essence for massaginghips (see p.21). ,.,~r.~ "" >'J,., j~ T .,,~ ,V ~ .' .""~'~ ' c~ . --_o ."~, I Pressingwith thumbs around joint Kneelingbesidefaur partner, feel for the hollow just above his hip bone (see diagram). Rest the balls of faur thumbs together at this point. Now lean forward from faur hara and let faur body push faur thumbs into the hollow. Hold, release, then continue on around the joint in a semicircle. Repeat on other side. [. 80 3 Shiatsu pressing knee to chest Begln as above, but this time transfer faur body weight forward, pressing hls knee slowly toward his chest. Stop at the point of resistance and hold for a few seconds. Release gently and repeat on the other leg. 2 Shiatsu rotating hip joint With faur partner on his back, kneel on one knee by his thigh, facing his head. Raise his leg, as shown left, using one hand on his knee and the other on his ankle. Start slowly to rotate the hip joint by describing small circles with his knee. Gradually extend the circles to the point of resistance, then reverse the direction of rotation. Repeat on the other hip. " C'i,~~""'~
  14. 14. MID AND LOWER BACK 81
  15. 15. COMMON AILMENTS I Breathingintopain Lieon your backwithyour knees up, feet hip-width apart, and your arms and shoulders relaxed. Locate an area of pain or tension in your body, and as you inhale, imagine your breath bringing healing energy and nourishment to this area. As you exhale imagine breathing out the tension or soreness with your breath, Breathe slowly and deeply in this way for severa! minutes. ~ "-"--""'""'~"" ~.. '" -. 3 Bringingkneesto chest Lie on your back with your knees up, and hold them with your hands. As you' exhale, bring them gradually toward your chest to the point of resistance. You can bounce them very slightlyinthis position ifit feels comfortable, As you inhale, gently lower them again until your feet touch the floor. Repeat ., , 82 Exercises for mid or /ower back pain If we kept aur backs healthy and supple with regular exercise and if we were aware of aur posture, many back problems would be avoided. Here isa series of exercises to do daily.Never overstrain when exercising and move smoothly and slowly. Do each exercise only for as long as feels comfortable. Breathing properly (i.e. inhalingas you spread out faur body and exhaling as you curl in) willaid circulationand help to heal strained musc/es. Work up graduallyto the halfsit-ups and take pain as a warning to go mare easily.A pillow under the pelvis mar help to ease the lower back. ~~,. >:"" ~""" ' , s ",""" ~ 2 Pelviclift Lyingasbefore, with your feet flat on the floor, lift the baseof your spineand pelvisslightlyby tightening the rTlusciesof your abdomen and squeezingyour buttocks together, As you do this, ma~esure your neck and shoulders remain relaxed. Hold for a count of five andthen relax aII the musclesand beginagain.Repeat ~" )~ ~.". 1/" "~~"~~
  16. 16. MID AND LOWER BACK O', -'O 4 Letting one knee fali out to side Liean faur backas befare, with faur knees up and feet apart. As yau inhale.let ane af faur knees flap aut ta the side. Keepfaur neckand shaulders relaxed. Liftfaur legagain as yau exhale and an the next " o' .._' , ~' inhalatianlet faur ather legflap aut ".1 o,:l!~~" ceo'' ,"::""" ta the ather side. Repeat. '7r;1~'lJ<' ' ~ ,~~ ';j /rffif o, ,:~A: ,,' ,/ 1~ ~#~"~:"'1, /"" ..~ ~ "" ,)'":' , !,,,~j'~""! '. v", c'/ " ,,' "" , ' , ' " ' " ' , , , ' , ,, "' , "~ , .G , ' , '- ,/~ "' :;;&>~~ '" !~,~ ~", ', , 'o' "" , 0 "",.." ' ,,,, " ' . = o' ,; ~;:-~ o '1;;., ,/'11Jo -",," ,II ,II," '!-~~4'11, ~~. o "#.'" ~o:o.o "0', ------ ,;,~ .- ~, .. ~" '~- ! "Oi"'" r"~' / ) """ ,.'7"~ ,,- ---t" 5 Gentle twist Start as befare and, as yau inhale.let bath faur knees flap ta ane side sa that faur pelvisrollsfram the hips. Keepfaur shaulders an the flaar as yau do thisand for extra twist gently raii faur head ta the appasite side. As yau exhale, bringfaur knees back up ta centre againand, an the next inhalatian,let faur pelvisraIIta the ather side. Repeat. """"""-0",,;- 6 Partial sit-ups Lyinganfaur backwithfaur knees slightlybent, gentlyraise faur neck and upper backaff the flaar as yau exhale,stretchingfaur arms farward atthe same time. Hald for a caunt of flveandthen veri slawlyuncurl backwardsa that faur back,then faur neck,faur head, and flnally faur arms are relaxingagainan the flaar. Repeat. 83
  17. 17. LEGSAND FEET aur legs and feet support us, transport us, and connect us with the ground beneath. They link with aur sense of security and stability - or lack of il. Many expressions in aur language reflect the legs' connection with security: "to stand on aur own two feet"; "ta stand aur ground"; "to be a person of standing" and "having aur feet firmly on the ground". Locking aur knees and bracing aur legs can give us a false sense of security, but in fact this increases aur susceptibility to shock or injury as it makes aur joints less flexible. The legs link with the hara (our centre of gravity) and the Root chakra (our grounding and root situation in lire, see p.12). The Root chakra is at the base of the spine and it is from here that the nerves emerge ta supply the legs and feet, which are indeed aur "mobile roots". aur feet are complex structures, each having 26 bones and an arch, which have to support the weight of the whole body ab6ve, and act as shock absorbers. Massage brings awareness to aur legs and feet, helps to improve aur circulation, clears waste and toxins and generally increases aur sense of connection with the ground. 84
  18. 18. Cramp Cramp 15a painful, sharp and sudden contraction of muscles. It occurs most frequently in the legs or feet, but can happen in other parts of the body as well. Cramp is sometimes caused by salt 1055after very excessive sweating, or by poor circulation. It can be violent and come on suddenly m the mght. In this sequence we show some alternating kneadmg and stretchmg movements for the calf musc/e. As well as massaging the leg it ISof ten helpful to get up and walk about in order to stretch the tlghtening musc/es. Marjoram essence mar be helpful (see p.21 ). LEGSAND FEET ~, I Stretchingbackof leg Kneelat faur partner's foot and, cupping one hand under his heel, lift his leg slowly to stretch the muscles at the back of the leg. To emphasize the stretch you can use faur other hand to press his foot back toward hls head. Hold the stretch for a few seconds, then release. Then repeat as many times as are necessary. 2 Massagingcalfwith knee up With faur partner's knee bent, kneel on elther slde of his foot and begin to work, with both hands, Into his calf muscle using slow, rhythmical kneading and wringing strokes. Squeeze, press and liftthe muscles, using one hand after the other. You can alternate thls muscle massage with stretches of the back of hls leg, as shown in Step 1. 3 Kneadingthe calf Wlth faur partner Iyingon his front, kneel at his side and begin firmly to knead the calf muscle. Rock faur body from faur pelvis as you lift, circle, and squeeze with alternate hands. Cover the whole calf area thoroughly. / 85
  19. 19. '1 COMMON AILMENTS '!'lli I~ III] 1:lm I lil~~ H 1I~~i Knee ache, arthritis, sprains andstrains As they are large weight-bearing jaints. the knees are subiect ta pawerful farces. making them susceptible ta physical stress. This happens particularly if they are usually held braced ar lacked. The massage sequence shawn here will help the healing process after any structural damage from injury has been repaired (see p. 90). The strakes will alsa ease tired. aching knee jaints and help arthritic knees (see p. 92). The receiver can sir in a chair. if Iying an the fIaar 15nor comfartable. Try using lavender ar rosemary essence (see p.21 ). Caution: Ifthe jaint 15inflamed ar swollen, do notmassage it. but work the musc/es abave and away from the swelling ta disperse fluid. I . I~'I!I. I~I~I 3 Massagingmuscles above knee Rest your hands on either side of your partner's leg, just above his knee, and use your thumbs to make slow, firm sweeping movements, upward and outward, over the muscles above the knee. Par special attention to this area and then work gradually up the front of the thigh in the same way. -- -- ,. '" ' " "- I Broad circling of knee joint Start by cupping your hands under your partner's knee and then begin to describe broad circlingand overlapping movements right around the front of his knee with your thumbs. Move rhythmically in alternating circles. As your thumbs work over the front of his knee joint your fingers and palms are sliding under and massaging both the sides and the back of the joint. "" ...... ' '" 2 Deep tissue work Kneeling between or beside your partner's legs, start to work slowly and sensitively around the knee using both your fingers and thumbs to press into the soft tissue between the bones. You can use small rotating movements, without sliding on the skin, as you press in.Stay present and work right around t~e knee, keeping within the threshold of pain. Ii I 'Iilil IIII Iii 86 'i11
  20. 20. LEGSAND FEET Leg ache: Shiatsu Energy can easily stagnate and toxins can build up in the feet and legs due to lack of exercise and movement. This causes the circulation of blood returning to the heart to become sluggish under the puii of gravity. Many major meridian$, and nerves run to and from the feet and legs, connecting them to vital organs and glands, and when a buildup ofimpurities continues the legs ache and the whole of the body isadversely affected. Pressingdown on the legs and walkingon the receivers feet activates the movement of energy and encourages the dlspersal of toxins. I Shiatsupalmingdown backof thigh With your partner Iyingon hisfront, kneel on one knee and support his bent leg on your other knee, Rest one hand on his sacrum and, with your other hand, palm slowly down the back of histhigh. Build up and release each pressure by moving your body weight on to and off your activehand, Repeat on the other leg. 2 Shiatsukneelingon feet and pressingcalves Carefully kneel on the soles of your partner's feet and place the palms of your hands on his calves. Incr~ase your pressure by slowly moving your body weig~t on to your knees and hands, and begin to massage his calves. You can also work on your partner's thighs from this position. 3 Shiatsu treading on feet For this technique, your partner's feet should lie flat, with the heels fallingout to the sides. Using your heels, walk on the soles of his feet. Put pressure anii on the insteps and balls of his feet, and take care not to step on his heels. Ifthere isspace between his ankles and the floor, insert a rolled towel to fiIIthe gap. 87
  21. 21. COMMON AILMENTS Footache, sprains and strains, arthritis Foot massage is wonderfully refreshingand relaxingand, because of the hundreds of nerve endings on the sale of the foot that have reflex connections with aii parts of the body, it can relax the whole body as well. The sequence here canbe used incombination with the foot strokes shown for the whole body(see p.36), and will help in the recovery stage of strains or sprains(see p.90). Try rosemary or bergamot essences (see p.21). Caution.. Do not massage swollen or inflamedJoints.Before treating arthritlssee p.92. Iif " ,""re w "" - 2 Pushingfrontof foot back Kneel beside faur partner and with one hand press down on his heel and use the other to push the front of his foot back toward his head. Press to the point of resistance, then hold, and release. " 1, ; & / I Rotatinganklejoint With faur partner Iyingon hisfront, lift his lower leg. Now clasp the side of the big toe joint and let faur inner forearm rest on his heel. Using faur forearm like a lever rotate the whole foot in a slow, wide circle, first in one direction and then inthe other. / I " ~, '. !Ii " ""', ~ , -~ '.-r yl"" II,:" '<1(1 - 3 Pressing down on baII of foot Kneel up, and with one hand, hold either side of the Achilles tendon, just below faur partner's heel. With faur other hand, press down on the baii of hisfoot (not on the toes alone), while pushing the heel up. Lean firmly in to this stretch, but check the limit with faur partner. " ~<;' / I i i 4 Twisting front of foot to sides Stillkneeling,face down toward faur partner's toes. Claspeachsideof the front of hisfoot. Now slowly twist it sideways,first to one side andlhen the other. Repeat severaltimes.
  22. 22. LEGSAND FEET 5 RollingbaIIof foot between heels of hands Sandwichthe baiiof faur partner's foot (backand front) between the heels of faur hands. Now rollthe baiiof hisfoot between them and, with afirm rotating pressure, move from side to side, coveringthe whole of the area just behind the toes. 6 Stretching toes apart Hold two adJacent toes between the thumbs and flngers of faur hands and slowly puii them apart from each other, stretching the web of skln. Let faur partner tell you when the stretch is enough. Stretch aiithe toes in this way. 7 Pullingtoes Facingup toward faur partner's head, hold his foot with one hand. With faur other hand, take hold of a toe between faur thumb and flnger and gently but flrmly rotate it a few times. Then stretch itwith a steady puii before slidingfaur flngers to the tip and off. Repeat on every toe. I I 8 Holdingtoes ina bunchand shakingleg Face toward faur partner's head and, with one hand, grasp his toes in a bunch between the heel of faur hand and the flatsof faur flngers (avoid "clawing" in under the toes). With faur other hand, take hold of the big toe and joint and then with both hands, liftthe leg slightlyand shake it a little, thereby stretching aII the toes at once. Repeat from Step I on the other foot. I 89
  23. 23. ,},~1,, ;;~, LJ, )~t~, "J~ ,::;,, ~~,/ ";, , /i"A , ""~ , ' , ' , ' " ~, , ~" .r..tI , 'i , t , , ,, 'J{" '..A~V' ..:Kr~ ,/~j{ ,,"y ,o..y' ",".' , Oi,f.<GOY:; 0,...,;/,;<0",,<',,'. , "~~ , ',', ,'.,"'., " , ', ,t'." , ' "O' , ':, "i'" , ..7..;::~./.:/;t1/:/' 90 Sprains and strains A strain is an injury to muscle fibres or ligaments that have been forcibly stretched beyond their proper length. This can result in some local pain and perhaps swelling. A sprain is mare severe and is caused by a violent wrench or twist, causing tearing of the muscle fibres or the ligaments of a joint, resulting in pain, swelling and bruising. The most common areas to be affected are wrists, ankles and backs. These are both common injuries that can be helped by massage in the recovery stages, but you will need to follow the process outlined below. Having ascertained from a doctor that no bones are broken, the best initial treatment for sprains and strains is an ice pack or a cold-water compress if no ice is available. Then you should apply a bandage and support the jQint, elevating it if possible. Rest for between 24 and 48 hours, or until tenderness has subsided. Remedial massage treatment can then begin. Don't work directly on swollen areas, but start with gentle gliding strokes that push up toward the heart, above the injury. In the case of a sprained ankle, for example, work first from knee to thigh, and then from ankle to knee, to help disperse the fluid (see below). As the injury heals you can begin to work all aratind the area with careful kneading and friction strokes. Finally, where possible, you can work with passive movements to help restore mobility. Always keep within the threshold of pain. You could use a mixture of lavender and rosemary essences (see p.21). Drainingabove swellinginsprained ankle With faur partner Iyingdown, his ankleand up toward the knee. Use knee supported with a cushion, alternatinghand movements, gently beginto stroke slowlyupward, first squeezingand pushinginthe on the thighfrom knee to tor of leg, directionof the heart to aidthe After several minutesdo the same dispersalof fluidfrom the jointalong on the lower leg,working above the the blood and Iymphvessels, i .l..--- A "' ~ -I/' ',"',' ~ / """ "~ , "' , ' "",,, " " "" ' 0:/' :..,." " ""/ . " ."" ,." , ,. ,' ,, ' . . ,., ': ,,.,:' , ' , ' /' ",_""'4;,,/ ,,' ~:"", 7: /~" / V' :- ,< ,"" , fiii' -"""---' Z y,, "'",-'" , ' " ' ,',' " ...t ,.<""! ,..
  24. 24. /ce and water compresses For sprains and strains ice is useful for reducing infernal bleeding, but you should never apply ice directly to the skin. Always wrap it in a cloth. ar use a bag of frozen peas. Apply ice for five minutes in every hour, for several hours, during the first dar or two. Ifyou do nor have any ice, a cloth wrung out in cald water is a/sa effective. Where there is persistent aching from strained muscles, alternating hot and cald campresses can bring relief. Applyinghot andcoldcompresses You need two bowls, one containing iced water and the other veri hot (not boiling) water, and two cotton cloths or small towels. It is usefulto start with the hot compress, 50 wring out one cloth inthe hot water, then fold it to shape and apply itto the area of pain for three minutes. Next wring out the cald cloth and apply it for one minute. Continue alternating these compresses for between ten and fifteen minutes. ~>o ---- 9/
  25. 25. Arthritis There are many different kinds of arthritis, all of them involving the joints. The most common are rheumatoid arthritis and osteoarthritis. Rheumatoid arthritis is a generalized disease that caD start in childhood, usually in the small bones of the hands or feet. Joints become very painful, swollen and infiamed, and the condition caD spread throughout the body. Osteoarthritis is a disease of later lire, linked with wear and tear and mechanical deterioration of joints, bones and discs. It is often rotind first in the lower neck and lower back, and caD occur in joints where there have been previous injuries. Massage caD help to reduce pain in both these ailments. However, if a joint is swollen or infiamed do nor work on il. You may give it hand healing by just resting your hands' lightly on the painful area for several minutes while remaining centred. Then work with light gliding strokes above the swelling, in the direction of the heart. Where there is no swelling you caDuse whatever strokes feel good to your partner, from the section of the book that deals with that part of the body. Before doing passive movements on arthritic joints check with a doctor to see if this is alright and then always go very sensitively and keep within the pain threshold. Never force movements beyond their range. General soothing, slow stroking and gentle kneading and thumb circling aratind the affected areas caD be comforting and relaxing. Rosemary and lavender essences dis- solved in oiI will also help to alleviate pain (see p.21). Supporting the limb As people with arthritis may feel too stiffto climb on to a table or get down on to the floor you can improvise in a variety of ways with chairs of different kinds, and stools or footstools to support the legs. Watch faur own posture and avoid bending too much. Sit on the floor or on a stool or chair as you work. 92.
  26. 26. ~ ~,oo ~O1'~;;~/ /o~ ',) ,. )'" , ' " '.:' '. ~. ", ., ;: .," ",V'" " '. 'I! i' ".
  27. 27. INDEX A Anxlety 33 Arms and hands 64-7 Aromatherapy essences 20, 21 Arthritis92 of arms and hands64 offoot88-9 of knee 86 of neck 53-55 Asthma 60, 63 and chest congestlon 6 1 and upper back and shoulder 56 Aura 13 B Backache exercises for 82- 3 low76-7 mld 75 upper 56-9 Basic massage strokes 22-7 Bergamot 21 , 33, 56, 61, 88 Bronchial infections and chest congestion 61 and upper back and shoulder 56 Bronchitis 63 c Camomile 21, 33, 45, 69, 73, 78 Cardomom 21, 69 Centnng 19, 23 Shiatsu technique 63 Chakras !3 Brow 44 Crown 44 Hara 68,74,84 Heart 52, 60, 64 Plneal see Brow Root 74, 84 Solar plexus 68, 74 Throat 52, 64 Chest 60-3 congestion 61-2 "Child's pose" 76 Circling 23 Colds 60 Compress for headaches 46 for migraine 45 for neckache 53 for upper back, shoulder paln 56-8 for sprains and strains 90-1 stiffness or paln 56 Connectlng 23, 43 Constipation 72 Contralndlcatlons 93 Coughs63 Cramp arm 64,65 leg and foot 85 Cupping26III ~. 94 D Deep tissue strokes 23, 25 Depression 33 "Dragon's mouth" technique 27 "Draining" 35,39,42 E Enfolding 23 Essentialoils see Aromatherapy essences Eucalyptus 21, SI, 61 F Fatlgue33 Featherrng strokes 23 Fennel 21 , 72 Flatulence 72 Footache 88 Frrction strokes see Deep tissue strokes G Glidlng strokes 23 "Grounding" 16, 68 medltation for 19 H Hacking26 Hand healing 93 for arthritis 92 Hand problems 66-7 Hara 16, 19, 22. 27, 32, 59, 73, 77, 80 Head 44-51 Headache 44-9 Heel-of-hand pressure 27 Heel-of-the-hand stroke 25 Hlps achlng80 IJ Indian heallng massage 47 Indigestion 69-70 In-do pornI 60 Insomnia 33 jasmine73 K Ki13 Kneading 24 Knee ache 86 L Lavender 21, 33, 45, 59, 78, 86, 90, 92 Legache 87 Legs and feet 84-9 Lower back 74-83 1 M Marjoram 21 , 59, 72, 75, 80, 85 Massage baslc strokes 22-7 beginning 16-21 contraindications 93 making contact 20 tables 18 value of 10, 12, 15 Medium-depth strokes 23, 24 Melissa 21 , 45 Menstrual pain 73 Meridians 13, 14,48 stomach meridian 69 upper back meridians 59 Mid back 74-83 Migraine 44-5 ... N Nausea 69-70 Neck 52-9 ache 55 stiffness 53-5 strain 53-5 o Oii 23 carrier oils 21 mineral-based 20 vegetable 20, 21 Oiling 20, 23 arm 39 back 33, 75 backs of legs 35 buttocks 34 legs 42 nose and sinuses 60 torso 41 Osteoarthritls 92 self-help for 55 PQR Palm pressure 27 Percussion strokes 23, 26, 61 Plneal chakra see Chakra. Brow 44 Plucking 26 Rheumatoid arthrrtis 92 Rosemary 21, 51, 53, 55, 56, 65, 76, 86, 88, 90,92 s Sciatica 78-80 Shiatsu as a healing IDol 13,23, 27 basic techniques 27 beglnning 16-19 connectlng points 49 "dragon's mouth" technique 27
  28. 28. for achlnghips 80 for asthma63 for bronchitis 63 for colds 60 for congestlon 60 for coughs63 for headaches48-9 for indigestion 69-70 for legache87 for lower backache77 for menstrual pain 73 for nausea69-70 for sinusproblems 60 for upper back stiffnessand pain 59 Shoulders 52-9 stiffnessor paln 56-8 Sinuscongestlon 59 "Slipped disc"74 Sprainsand strains90 arm 65 foot 88 knee 86 neck 53-5 Stomach and belly 68-73 Publisher's acknowledgements Gaiawould like to extend special thanks to the following: SaraThomas, Jane Downer, Chris Jarmey, Sheilagh Noble, Fausto Dorelli, Lesley Gilbert, Peter Sperryn, Sara Mathews, all the photographic models, aRd the staff at Marlin Graphics Ltd aRd F. E. Burman. Author's acknowledgements .First of all 1want to thank Chris Sturgess-Lief, who encouraged me to write the book when it was still only an idea. 1also would like to thank Jane Downer for her contribution on Shiatsu aRd her invaluable help aRd support (and wonderful Shiatsu treatments). Thanks also to Chris Jarmey for his advice. 1want to thank Lucy Lidell for her Recommended reading Brooks,Charles,SensoryAwareness,VikingPress, 1974 Downing, George, The Massage Book, Wi1dwood House, 1973 LideU, Lucinda, The Book of Massage, Ebury Press, 1984 Masunaga, Shizuto, Zen Shiatsu, JapaR Pub1ications, 1977 Montague, Ash1ey, Touching, Harper aRd Row, 1971 Ohashi, Wataru, Do-it-yourselfShiatsu, Unwin Paperbacks, 1976 Tanner, John, Beating Back Pain, Dorling Kindersley, 1987 Van Durkheim, Eraf Karlfried, Hara: the Vital Centre of Man, Unwin Paperbacks, 1977 Sources of quotes on p. 7 Gunter, Bernard,Massage, Academy Editions, 1973 Liss, Jerome, In the Wake ofReich, Coventure Ltd, 1976 Brooks, Charles, SensoryAwareness, Viking ~ress, 1974 INDEX/ A CKNOWLEDG EMENTS T T ennis elbow 64. 65 Tsubos 13,48, 51 uw Upper back 52-9 Whiplash InJury44 Whole body massage32-43 Wringing 24 Wrist problems 66-7 Wnter's cramp 66 work on the book, aRd all her support aRddarity. Many thanks to Joanna Godfrey Wood for aUher bard work, co-operation aRd patience in editing, a1soto Susan McKeever, aRd to Lynn Hector for her design aRdpatience. Thanks to Fausto Dorelli for his beautifu1 photographs aRd to Sheilagh Noble for her sensitive drawings. Thanks, too, to Peter Sperryn as my medical advisor, aRdto Mary-Jane Anderton aRdAnita Sullivan. Gratitude also to those who modelled for the photographs aRddrawings: Jane Downer, Terry Williams, Karen Drury, Parti Money-Coutts, Jerry Gloag, Otter Baker, Michael TirreU, David Kayla-Joseph aRd friend Mike, Danny Paradise aRdMargareeta Saari. Finally, special thanks ro Bob Moore for his healing aRd inspiration. Useful addresses Sara Thomas l5A Biidge Avenue London W6 9JA Jane Downer 92 Chesson Rd London W14 9QU Chris Jarmey (Shiatsu School of Natural Therapy) Churchfield Cottage East Kennet Nr Marlborough Wiltshire SN8 4EY tel. 0672 86459 95
  29. 29. 1.., - ALso PUBLISHED BY GAlA BOOKS IN THE SAME SERIES: YOGA FOR COMMON AILMENTS Dr Nagarathna, Dr Nagendra, Dr Robin Momo /:,6.99 ISBN 1 856750108 Based on new research from India, this clear and simple-to-use handbook presents a comprehensive system of yoga thcrapy. 1t dcals with morc than 35 colllmon aill1lcnts inc1l1ding strcss, dcprcssion, insomnia, and hcart disease. The therapeutic postures can be easily added to your own system of yoga. Beginners can follow the step-by-step illustrations for a basic yoga session, then incorporate the healing poses. AROMATHERAPY FOR COMMON AILMENTS Shirley Price /:,6.99 ISBN 1 85675 005 1 This is a practical guide to using the ancient system of aromatherapy for the maintenance of good health, and for healing common ailments. Written by the author of the bestselling PracticalAromatherapy, its beautiful photography and clear, informative text provide an invaluable reference for home use as well as for practising teachers and therapists. ACUPRESSURE FOR COMMON AILMENTS ChrisJarmey andJohn Tindall /:,6.99 ISBN 1 85675 015 9 AROMATHERAPY WR COMMON AltMHNTS Smrl<JPrM This self-help guide brings the remarkable healing power of acupressure to your fingertips. By the simple application of pressure to specific points on the body you can stimula te subtle energy to boost the immunc system and alleviate many common ailments - and this book shows you how.
  30. 30. MASSAGE FOR COMMON AILMENTS A GAlA ORIGINAL Touch is the most natural, loving, and comforting way to heal. And by devcloping your understanding of touch technigues you can transform this instinctive skill iota a highly effective and precise home healing tool. Using simple, step-by-step instructions and expressive illustrations, Massage for Common Ailments shows you how to allcviatc a wholc rangc of cvcryday hcalth problcms with thc hcaling powcr of yotlr hands. Soothc away thc strcsses of n1.odern life with a whole body massage, ar target your touch to treat such frequent complaints as stiff necks, backache, or indigestion. From head to tac, Massagefor Common Ailments gives you clear authoritative guidance on how to relicve disorders of each area of the body. Discover the real healing . Soothe away stress and tension power of your hands with a loving touch Treat common disorders from . Learn on-the-spot healing for headaches to tired, aching feet everyday family complaints A must for the haIDe medical shelf ,,:;,j,singholistic massage for over ten years. Besides running ~;ice as a masseuse. alld psychotherapist, she a]so teaches lndard ta groups in London. A major consultant on the l!lipg titles, The Bookof Massageand The. Sensual Body, "g"has a150 made severa! television appearances. Z'LebookJ which r(cogrtisesthe rertewed irtterest irt the artciertt art and'practiceqf massageasa m18artSqfpromotirtg betterhealth.JJ Dr Peter Sperryn FRCP, D.Phys.Med. Photography by Fausto por-eUi ISBN 1-85675-031-0 I /:,7.99 I

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