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Shiatsu Self Massage Techniques

You can do shiatsu self massage to help relieve stress and tension and maintain your physical and mental well being. Shiatsu is a Japanese type of bodywork that incorporates amma (Japanese traditional massage), acupressure, stretching, and Western massage.

Shiatsu Self Massage on Foot

Self Shiatsu Techniques

Try the following shiatsu on yourself, using your thumbs, fingers, or knuckles as directed. You can do the techniques you like two or three times a day.

Important: If any technique causes pain, stop.

  1. Hold one foot, and press your thumbs into the center of the ball of your foot for a few seconds. Next, vigorously rub your knuckles across the entire sole of the foot. Repeat on the other foot.

  2. Place the the knuckles of your hands along the sides of the spine. Slide your knuckles up and down. 

  3. Interlace your fingers. Place your hands on the back of your neck and point your elbows forward. Gently press your palms into your neck, but do NOT pull the neck forward. Squeeze five times or more.

  4. Rub your hands together vigorously. Then briskly rub the palms up and down on your cheeks. Briskly rub the sides of your nose. 

  5. Place the pad of your thumbs or fingers at the center of the area above the upper lip. Press and release every one-half inch until your reach the corner of the lips. Repeat on the area below the lips.

Here are a few more techniques for specific reasons:

  • To help relieve anxiety, use your fingertips or knuckles to drum lightly across the entire skull.

  • To promote mental clarity, stick your index fingers in your ears. Twist them back and forth, applying a slight pressure.

  • To encourage vitality, squeeze one arm with your fingers, moving up and down the entire arm. Repeat on the other arm.

Neck Self Shiatsu Video

Shiatsu Self Massage Chart

Shiatsu self massage chart

Credit: oceandesetoiles on Flickr CC

Download PDF containing the shiatsu self massage chart. 

Resources

The Shiatsu Society

American Organization for Bodywork Therapies of Asia 

Shiatsu Self Massage Products on Amazon


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