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About this book

Two separate, but overlapping, therapies areintroduced in Massage for Common Ail-ments - massage and Shiatsu. All the se-quences f()r treating ailments are derivedfrom massage unless the heading statesShiatsu. You can use them individually ortogether to help the healing process.

Before you start treating an ailment, taketime to study Basic Strokes (see pp.22-7) andWhen Massage Should N ot Be U sed (see

p.93). The main part of the book, CommonAilments (pp.28-89), is divided into separatesections that deal with different parts of thebody, starting with the head and workingdown to the feel. The charts on pp. 30-1show you where in the body the variousailments occur.

Note Always consult a doctor if you are indoubt abolit a medical condition, and

observe the cautions given in the book.

~'.



CON TEN TS

10 Introduction

16 BeginningCreating the environmentCentring and haraBeginning an oiI massageAromatherapy essences

22 BasicstrokesGliding strokes

Medium depth strokesDeep tissue or friction strokesPercussion strokes

Shiatsu techniques

28 Common ailmentsWhere does it hurt?

32 Whole bodyInsomnia, fatigue, anxiety,depression

Connecting

44 HeadHeadaches

SinuscongestionColds

52 Neck, shoulders and upper backNeck stiffness, arthritis and strain

Upper back and shoulder stiffnessor pam

60 ChestCongestion.Coughs, bronchitis and asthma

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64 Armsandhands

Tennis elbow, cramp, strainsHand and wrist problems

68 Stomach andbellyIndigestion and nauseaConstipation and flatulenceMenstrual pain

74 Mid andlower backMid backache

Lower backacheSciatica

Aching hipsExercises for mid or lower back pain

84 Legsand feet CrampKnee ache, arthritis, sprains and strainsLegache, footache, sprains and strains,

arthritis

90 Important information

90 StrainsandsprainsCompresses

92 Arthritis

93 When massageshouldnot be used

94 Index and resources

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64 Arms and handsTenms elbow, cramp, strains

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68Stomach and bellylndigestion and nausea ""!....-

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Mid backache

Lower backacheSciatica

Aching hipsExercises for mid or lower back pain

84 Legs and feetCrampKnee ache, arthritis, sprains and strainsLegache, footache, sprains and strains,

arthritis

90 Important information \ .r-

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92 Arthritis'/i'7" . y\..,.,- "'"-

93 When massage should not be used

94 Indexandresources



INTR ODUCTION

Throughout history we have used aur hands to impart comfort and

healing to Oileanother. Touching is contact, warmth, reassurancethat we are not alone, affirmation of aur sense of being andself-worth. It is a simple way of communicating, something we alldo naturally. And with a linIe willingness and commitment we canturn this natural talent into a creative healing skill, by learning thebasic strokes and techniques of massage and widening aurvocabulary in the language of touch.

aur sense of touch is registered by aur skin - aur largest andmost sensitive organ. In the developing embryo, the skin arisesfrom the same celllayer as the nervous system and can thus be seen

as the extern al portion of the nervous system - able to receive andregister a vast quantity of varied signals, and to make a wide rangeof responses to them. Also, touch is the first sense to becomefunctional in the embryo.

The value of massage

The inteTIt that goes with touch makes all the difference to itseffect. When we lay aur hands on another with compassion andgood-will many subtle changes take place. Gentle holding andstroking, touching given with tenderness and care, cause trans-

formations both physically and psychologically.lIn the 1920s in Philadelphia the anatomist Frederick Hammenand other American researchers in the 1950s and 60s conducted

experiments with groups of falS to investigate the effects of touch.Some were consistently handled and stroked and others were not.The fals that were regularly touched showed faster growth rates,bener immunity to disease and higher fertility and were lesssubiect to stress than those that were not. It is well known, too,that for infants, fondling and tender touch that go beyond the basicneeds for food and cleanliness are vital for life. In America,

between 1910 and 1935, studies of babies in institutions wereconducted by Drs. Chapin and Knox and J. Brennemann. Theyfound that many babies died in infancy and others showed clearsigns of disturbance and poor physical and emotional developmentas a result of too linIe tactile stimulationJ

Physiologically, caring touch and massage help the flow of bloodand lymph in aur bodies. Touch can also decrease aur bloodpressure and heart rate, soothe aur nerves and decrease tension,producing relaxation and a state of well-being. It has been

suggested that massage may aid the production of endorphins

- -- - ----- - --



INTRODUCTION

(meaning "morphine within"), the brain chemicals that function asnatural pain-killers. Oile of these, enkephalin, has the ability toreduce pain and produces a state of fiind akin to euphoria.

The experience of being nourished and cared for and allowingourselves to receive healing touch affirms aur self-esteem, creates

trust and openness and can sometimes facilitate the release of blocked emotions as ten se muscles relax. Touch can make us feel

valued, peaceful and mare aware of aur whole body and being.It is not only receiving touch that is beneficial, however. Giving

massage is also highly rewarding. There is pleasure in the physicalcontact and in feeling the contours and undulations of the body asyou begin to develop a sense of the muscles, bones and othertissues. There is enjoyment in knowing the body, in being alive toits different tensions and energies, and in realizing that you cancare for and help another. There is also satisfaction in experiencing

the results of your massage as you feel muscles relaxing and realizethat your concern and your touch can help to stimulate thereceiver's own healing process. Of ten the interaction between thegiver and receiver induces a similar state in both - a state that is

very similar to meditation.

The Chakras Crown. Pltuitary. Cranium,cerebral cortex

. Transcendance, higherconsciousness,spiritualwillta be

The chakras:

. The gland

. The part ofthe body

. The qualities

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" 1f Brow. Pineal. Forehead,centre of head,

medulla

. Clear seeing,intuition,intellect,clairvoyance

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. Thyrold

. Arms and hands, voice,

respiratory sistem, cervical

splne

. Self-expression, creativlty

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Heart

. Thymus

. Heart, blood, circulatory

sistem, arms and hands, mid-thoraCic spine

. Love, compassion, self-

development

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Hara. Gonads. Pelvis, reproductive sistem,

belly, lumbar splne, legs. Centre of gravity, vitality,

strength, sexuality, emotionalcontrol

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12



INTRODUCTION

Preventing and treating il!health with massage

When you already have the gift of health you need to maintain il.Touch does not just have to be used as a way of healing andhastening recovery - it can also be a way of preventing sickness. Intoday's "civilized" cultures it is only too easy to get caught up instriving, accomplishing, and conforming to society's mores. In theprocess you can become overly head-orientated and out of touchwith your body. This also means being out of touch with reality,however, for it is through your body that you receive sensorymessages that let you know what you need, what you are feelingemotionally, and what is happening aratind you in the immediateenvironment. This is all vital information for self-regulation, in thesense of giving your body what is best for health and balance. In

order to be truly healthy you need to stop thinking that ideas andconcepts are the only reality and wake up to the information thatyour whole body can give you. As Fritz Perls, the founder of

Gestalt therapy, said "lose your head and carne to your senses" .Massage is a way of getting back in touch with your body and

finding trust in what it has to say. When you become mare awareof yourself as a whole being, physical, mental, emotional andspiritual, you can start to respond mare to fulfilling your realneeds. Eating a healthy and balanced diet, exercising daily andbreathing mare freely can all be done with a sense of pleasure and

rightness rather than as chores or acts of grim will-power.N evertheless, everyone gets sick from time to time, and illness is

often a manifestation of the body's attempt to heal itself and toeliminate toxins and clear the system. This book is abolit how touse touch to help the body's natural healing process when you oryour family or friends do succumb to any of the common ailments.It is not abolit miracle cures, but abolit giving warmth and supportto another by a variety of caring touch techniques, which can helpto speed recovery. As many illnesses result from stress and strainin daily lire, the touch therapies are particularly effective, for theycalm and soothe tension and bring balan ce to your being. Bothmassage~nd Shiatsu work with and for the body's healingenergies; in contrast to states of stress and effort they create theconditions for healing ta take place. As well as learning how to do awhole body massage, which you can use when an ailment is maregeneral and affects the whole body - such as insomnia or fatigue -you will also learn strokes and techniques to aid mare specificconditions, such as headaches, backaches, constipation and cramp.Use the book wisely. Don't try to take over a doctor's role - give

where you can and seek medical advice where you can't. Yourhands have healing in them. Use them.

15



BEG/NN/NG

In order to help another by aur touch we need to be caring, willingto give some rime and to focus aur attention fulIy on aur partner.Just ten minutes of touch given by someone who is realIy presentand caring can be far mare beneficial than an hatir of mechanicalmassage by someone whose mind is absent or distracted. So it is

important to prepare yourself before beginning by centringyourself (see p.19). With a little practice you will become familiarenough with this centred state to be able to let go of your busyfiind and carne into the here and now at short notice. By stayingcentred you are able to tune in mare fulIy to the areas of your

partner's body that need a special touch or movement.While giving massage and Shiatsu, "grounding" is also very

important. This means being fulIy aware of your own body and itsmovements and position and letting these movements emanatefrom your pelvis and ham (see p.19), nor just from your shouldersand arms. When you use your ham you use your relationship withthe ground to get in touch with your strength. You save yourself from fatigue as strength comes from your whole body and alI yourmovements are mare gracefulIy controlled and mare effective.

When doing massage or Shiatsu to alleviate common ailments

you may tind you have to improvise in situations or places that arenor ideal. But even in unconducive environments, healing touchcan bring welcome relief. Rowever, if you have planned a massagein advance you will be able to set the scene and creare an

environment that is as warm and nurturing as possible. Withouttoo much difficulty you can turn a room into a cosy space witheverything you need at hand.

Once your environment is prepared there are a few guidelinesfor both giver and receiver to remember. When giving eithermassage or Shiatsu you should wear loose light clothing, as the

room wilI be warm and your clothes should alIow freedom of movement. You need to remove your watch, any bracelets andrings and your fingernails should be short to avoid scratching andyou should wash your hands thoroughly. Throughout the treat-ment you need to remain receptive to what you are feeling withyour hands. Avoid chatting but by alI means communicate whennecessary abolit pressure and discomfort. Shiatsu is done with thereceiver fulIy clothed, but for massage the receiver should remove

whatever clothes are necessary, plus watches and jewellery, andonce lying down should relax and yield to gravity. The role of the

receiver is nor entirely passive. Re or she needs to keep aware of the giver's touch and of the sensations being experienced.

16

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BEGINNING

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17



BEGINNING

Creating the environment

When making a conducive environment in which to do eithermassage or Shiatsu there are several elements to consider. First,the room needs ta be warm, as we tense up when chilled. For oiI

massage this is especially important, so have an extra heater onhand. A selection of small towels and pillows is also useful if youneed to pad under any area of your partner's body, such as theankles, belly or upper chest, when he or she is face down, or theknees when face tip. Shiatsu is always done on the floor - on a pador futon covered with a sheet or towel. This is fine for massage too,

but if you are uncomfortable working on the floor, it is worthinvesting in a massage table. Avoid ordinary beds as they areusually too soft and the wrong height. However, for both massageand Shiatsu, many of the strokes and techniques can be given

while the receiver sits in a chair. Lighting should be very gentle asaur eyes cannot fully relax in glaring light. Some people like towork to a background of peaceful and unobtrusive music, othersprefer quietness. In any case make stire you won't be disturbed.Finally, have a large warm towel ready to place gently over yourpartner's body at the end of massage. For Shiatsu, use a blanketand allow your partner to relax for several minutes.

Portable massage tables

Ready-made folding massage tablesare useful for those who fInd

working on the floor difflcult.Those

with cross-over centrallegs are themost secure. Some tables, like the

one shown here, also have face holes

for people whose necks are too stiff

to turn easily when Iyingon theirfronts. The table should be about the

same helght as your palm if held

parallel to the floor when your arm

is hanging at your side.

Improvising with a chair \,

Ifyour partner cannot get down on

to the floor or up on to a table, you

can use an ordinarI chalr. Your

partner can either sit normallv, sothat you can work on neck,shoulders, hands, knees andhe or she can sit astride, as 5

resting head and arms on the back.Like this you can treat back,

shoulders and neck verI effectively.

18



BEGIN~

Centring and the hara

In both massage and Shiatsu centring and grounding, or being

focused and aware in the present, are of great importance. For it isby being wholly in the bere and now that you can be of greatesthelp to your partner when you attempt to heal or help throughtouch. The hara (see also p.12) is situated in the belly, an inch or sobelow the navei, and is the centre of strength and vitality as well asthe centre of gravity in the body. It links also with your legs andyour connection to the ground, which gives you stability, hencethe importance of using this centre for massage, and of letting thebody move from bere as you work. By directing your energy fromthis area your whole body becomes involved in the movements and

you avoid fatigue and work mare effectively. The meditation andexercise that follow will help you to centre yourself in your hara. If you have the chance, you should use it before any massage.

Centringandgroundingmeditation

Kneelor sitcomfartably.Clasefaureyes and go inside yaurself. Become

aware of faur legs, faur feet and

faur buttocks, and where they makecontact with the surface beneath.

Tryto reti faur legs and pelvis as a

firm base far faur bady, and then

reti faur spine rising gently up fromit.Become aware af faur trunk,shoulders, arms and hands and relax

ani tensians yau might tind. ThenI

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mave slawlyta faur neck and head,lettingga af ani tightness aroundfaur eyes ar in faur jaw. Naw letfaur attentian turn ta faur breathand watch itcominginand aut, likethe waves an a beach. As yaubreathe in,letthe breath sinkmare

deeply inta faur haraand imagineit

as lightar energy tillingfaur belly.Then, as yau exhale, imaginetheenergy travellingdawn faur armsand aut thraugh faur hands. Natice

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the feeling in faur hands as yau dothis.

After a few minutes place faur

hands lightlyan faur hips and begin

ta ratate faur whale bady slawly

fram the pelvis. Be aware af faurlegs and pelvis as a strang faundatian

and let faur back and spine remain

straight but nat rigid. Havi'1gcircledin ane direction far a while, change

and ga the ather way. Finally.restand apen faur eyes.



BEGINNING

Beginning an oii massag~

You can use a variety of oils for massaging and will need toexperiment to find out what suits you best. Suitable oils range from

vegetable oils, such as sunflower, safflower or almond oii, ta bab~oi]J;,which are mineral-based, or ready-mixed massage oili. If youenjoy scents and wish to enhance the effects of your massage withthe therapeutic benefits of aromatherapy essences, you can adddrops of these to a base of vegetable oiI (see p.21).

At the start of a massage, before applying oils, you can make aninitial acquaintance with your partner's body by means of a gentletouch, as shown below. You should apply oiI only to the area thatis to be worked an, rather than oiling the whole body at once.Oiling is done with long, smooth gliding strokes (see p.23), which

spread a thin film of oiI over the skin and also serve to warm andenergize il. Don't overdo the amount of oiI, but be mare generouswith are~s such as hairy chests.

Throughout a massage, the way in which you make and breakcontact is extremely important, for if you suddenly "dive" on tothe body it can be a shock ta the receiver, and likewise, ifyou leaprapidly away with your hands, the harmony can be broken. It isnot necessary to maintain a constant contact during a massage,however. Gentle breaks in touch, made with sensitivity, are likespaces of quietness within a passage of music.

20

Applyihg oil~When yau are ready ta apply the oii

(see belaw), hald faur hands wellaway from faur partner's body to

avoid drips and pour a small amount

of oii into one palm. Then rub faur

palms together, warming andspreading the oii, before bringing

faur hands gently to the body to

start the oiling strokes.t. '"

Makingcontact

Centre yourself and allow faurhands to float slowly down to a part

of faur partner's body, such as the

head or back, and then rest lightlythere for a few maments (see

above). When you feel you have -

established the initialcontact, lift

faur hands veri gently away in

order to begin oiling.

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Useful amounts:

For full body: 5 drops of essence in 2 eggcupsful of carrier oi/.

For body parts: 2-3 drops of essence in I

eggcupfulof carrier oii.

For smalt,localized areas: I drop of essence in

one teaspoonful of carrier oii.

BEGINNING

AromatherapyessencesThese essences (also known as essential oi/s) are

obtained from the distillation of plants, fiowers

and herbs that have different therapeutic effects

on the body They also add the dimension of

fragrant variety to enhance taur ritassageand

make it mare healing and pleasurable. These

essences have many different properties, ranging

from effects on mood (i.e. antidepressant) to

physical effects, such as anti-infiammatory and

antibacterial. As theyare very concentrated,

aromatherapy essences always need to be

diluted in a carrier oii before being applied ta the

skin, where they are absorbed quite quicklyand

enter the bloodstream. The best carrier oils are

those of vegetable origin, such as sora, almond,

or avocado. It is best to blend fairly smalt

amounts of oi/ and essences as vegetable oii oxidizes and smells somewhat rancid after a

whi/e. A teaspoon of wheatgerm oii in a mix acts as an antioxidant. In the book, various essences

are mentioned and suggested for different ailments.

Some aromatherapy essences

BERGAMOT Antiseptic,

Va y 1"" '-vcC<r6 antldepressant-

p. c:.Of c '" Iv uplifting and" refreshlng

Helps: depresslon,

bronchltls. sare

throat, digestive

problems

Because there are many aromatherapy essences, same af which are

verI expensive. wejhave selected a basic group that has a wide range

af effects. As yau become mare familiar'with the essences yau can

gradually add ta yaur collectian.

21

CAMOMILE Sedative - Gilmlng, Helps: aching muscles.

t <1Sftr,refreshing and headaches. menstrual

relaxing palns. Inflammations,( stress. digestive

problems

CARDAMOM Antiseptic. tonic - Helps: ease wind and

1\ VI '<;()C' ro.. refreshing dlgestive problems,

palnful jolnts, nausea.

headaches. general

debilityEUCALYPTUS Antiseptic - head- Helps: coughs, colds,

cleanng, stlmulating bronchitls. achlngmuscles

FENNEL Diuretic, laxative, Helps: ease wind and /)/! tonic dlgestive problems,

l VI, YfI{ vi colic. constipation.

"Lbronchitis

LAVENDER Antidepressant, Helps: depression.

(!'va",':/. ,,; antiseptic. sedative - Insomnia, flatulence.

refreshing and indigestion. asthma,

relaxing bronchitls. menstrual

pains, skin problems

MARJORAM Sedative. antiseptic - Helps: muscular pains.

f. fw' warmingand digestive problems.

VY) l' rq V1 strengthening painful joints, sinus

congestlon

MELlSSA Antidepressant- Helps: headaches.

upliftlng and mlgralne, menstrual

refreshlng pains. lowers high

blood pressure

ROSEMARY Antiseptic- Helps: headaches,

(ofh> y,;'" refreshing and mlgralne. colds.

stimulating bronchitis. muscular

palns



BASIC STROKES

In massage, the whole range of different strokes falI into faur maingroups: light gliding strokes; medium depth strokes; deep tissue,or friction strokes; and percussion. Once you have mastered these,you caD begin to improvise and use them in a variety of differentways and combinations, developing your own personal style.Before using the massage strokes on a partner, practice them onyour legs, so that you have game idea of how they feel and whattheir effects are. Make sure you are warm enough and sittingcomfortably, and spend a few minutes centring yourself before youstart (see p.19). Work very slowly at first and keep your awarenessboth in your hands and in the sensations you are receiving. Try toput your whole body behind your movements, not just your hands,and let them carne from your hara and pelvis. See, also, if you caDdevelop a rhythmical flow to the strokes as you practice. At adifferent time, try out the basic Shiatsu techniques (see p.27),which provide the essentials you need to learn before using Shiatsuas a healing tool.

.~

22



I LongoilingstrokesRestyour oiled hands on the part ofyour partner'sbody you are aboutto work with. With your hands side

by side and flngers together, glidesmoothly away from yourself,

reachlngas far as you can go. Thendivideyour hands and draw back

alongthe sldes of the limb or torso,enfoldingthe arta. Flow back to the

originalstarting position and continue

the cycle.

j

BASIC STROKES

Gliding strokes

The long, lightglidingand feathering strokes are used both atthe beginningand at the end of amassage. With them you make the

initialacquaintance witb taur

partner's bodj. As you caringlyspread the oi/,you warm and energize an area of the body prior to working mare deeply into it.

The glidingstrokes vary from light to ftrm, but should always be doneslowly and with the whole of taur hands fIowlng and moulding over

the forms of the bodj. You cancame back to these strokes at anI time during a massage. The

feathering is a long lighttrustingstroke that can cannect a whole

area - ideal for bidding farewell toa part of the body you haveJust worked with.

2 Circling

To spreadoii mort thoroughly or tostroke

andsoothe a wider arta,

makeslowbroad circleswith yourhands, usingthem simultaneously or

alternately. Work slowly and

rhythmically as you explore the

terrain of faur partner's body. Letthe circles flow into each other In

gentle spirallingmovements.

\3)

3 FeatheringRelax your hands and begin the

lightest of brushing strokes with your

flngertips, drawing faur handstoward Iau, one after the other,with this stroke, which fetis like

feathers gently caressing the skin.Use itto connect a wholearta as

youprepareto take leaveof it, or tochangeto a different stroke.

23



BASICSTROKES

Medium depth strokes

These moderately deep strokeswork mare directly with themuscle masses. Sometimes circular,

sometlmes back and forth, theyhelp to stimulare the circulation,

which assistsin clearingwaste products mare quickly from the

muscles. They are also relaxing.Use a fair/ybo/d and generousapproach. a//owingyourbody to

rock gent/y behind the kneading, pu/lingor wringing./f you let the

movements came from your pe/visrather than shoulders and arms lt

willbe less tiringfor you and mareeffective for your partner.

2 Pulling

Wlth one hand over the far side of

the torso or of a limb, as shownright, slowly puII upward, lifting themuscle firmly as faur hand follows

the curve of the part and gentlybreaks contact. Before the contact IS

broken, start pulling a Iittle further

on wlth faur other hand. Let faur

hands puii in a flowing movement,

overlapping as they travel along.

,

( G)

I Kneading

Use the whole of faur hand to graspand lift a bunch of flesh or muscle In

a circular squeezing motion. Work

faur hands alternately with a rocklng

rhythmical movement, veri much .

Ilke kneading dough. Your hands canmaintain a constant contact wlth the

skin while dolng this stroke.

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3 Wringing

Kneeling beslde faur partner, wlth

faur hands cupped over a limb, as

shown left, slide the fingers of onehand right over to the far side, while

the heel of faur other hand comes

down on the near side. Keeping faur

hands clase together, repeat In theopposite direction. Continue in a

steady back-and-forth movement,

wringlng either up or down the limb.



I Thumb pressing

Placefaur thumbs on the sort tissuenext to the bone at the edge of a

joint. Keeping faur arms straight,

slowly lean forward from faur hipsso that faur body weight builds up agradual pressure on faur thumbso

Hold, release, then move faur

thumbs a little and repeat. Continueto press aii around the joint.

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2 Finger friction

With faur flngers in the sort tlssue

between the bones of a joint, as

shown right, apply fairly deep

pressure to penetrate to the deeper

structures within, and rotate faurflngertips as you do sa. Circling on

the skin rather than sliding over It,try

to focus faur movement at a deeperlevel below the surface. Move aii

around the joint in this way.

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BASICSTROKj

Deep tissue or friction strokesThe aim of these strokes isto

penetrare into the deeper layersof musc!es, into the connections of

tendons and Itgaments to bonesand around joints. Thumbs and fingers are most commonly used for the friction strokes. Thoughappearing to circ!eor slide on theskin surface. they actualiipush inand direct pressure to the deeper levels below. The heel-of-the-

hands stroke is a broader deep-tissue movement with quite a lot of

power behind it Go steadily and slowly. always staying veri present

Never continue beyond the painthreshold.

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3 Deep pressure with heel of hand

With the heels of faur hands

pressing into the flesh, as shown left,

push slowly and flrmly away from

Iau, one hand behind the other.

Create a deep rhythmical movement

in which you alternately push away,

lift off and come down again with theheel of one hand behind that of the

hand in front.



BASICSTROKES

Percussion strokes

This group of pounding or

drumming strokes stimulates theskin and circulation and can relax

tlght muscles. But because of the

vigorous and noisy nature of these

movements they are often mareappropriate if you want faur

massage to be stimulating rather

than relaxing. You will need to

experiment and decide this for

yourself Before beginning, shake

faur hands up and down for a few

moments to relax faur wnsts. The

blows themselves are Ilght and

bouncy - as if you are striklng arubber baii. Don 't use percussion

strokes on the spine or any other

protruding bony area.

2 Cupping

With faur fingers fairly straight, cup

faur hands, as shown below, closing

the sides with faur thumbs, andbegin to do the same brisk and

rhythmically alternating sequence of strokes descnbed In Step 1.The

posltion of the hand creates a slightvacuum with each blow, which

results In a rather laud clapping noiseon the skin.

26

I Hacking

With the first three fingers of eachhand together and faur little ones

slightlyapart to act as shock absorbers, start a rapid up-and-

down movement, keeping faurwrists relaxed. Practice inthe air,

then let faur hands come down ina

series of light quick blows, travelling

up and down along muscled areas.

3 Plucking

Gently pluck small portions of fleshbetween thumbs and fingers, as

shown above, liftingand letting them

slip from between faur fingers in

quick succession.

------ -,~~



'1'" IIt

~~, J

r J "

I Shiatsu "Dragon's mouth"

technique

Extend faur thumbs and forefingersto stretch the connecting skin,

Holding this shape place both handsover one of faur partner's arms or

legs, and apply pressure down

through this part of faur hands,keeping faur arms straight andfingers and shoulders relaxed. You

can also use this technique on the

back of the neck (see Step 3, pA8).

2 Shiatsu palm and heel-of-hand

pressure

Rest the palms of faur hands on

faur partner's body, as shownbelow, and apply pressure as in

Step 1.Lean into faur hands to

increase the pressure. Far mareprecision af pressure, focus faur

body weight thraugh the heels af

faur hands, while still keeping therest af faur hands in saft contact

with yaur partner's bady.

."

, I

8iiiiiiiii - -1

BASICSTROKE:

Basic techniques: ShiatsuThe applicatian af pressure and

stretching backed up by suppart farms the basis far mast af the

techniques used in Shiatsu. Yau

crea te variety by using different

parts af faur bady. We shaw

three commanly used methads.

Keep faur shaulders relaxed, and

faur knees apart far stability. Facus

an using faur bady weight in a

controlled yet relaxed way, letting

mavements come from faur hara.Yau shauld apply pressure as yau

bath exhale. Keep bath hands in

contact with faur partner - if ane

hand is active, let the ather, the"mather hand", rest an the bady.

Far clarity we have shawn thereceiver naked. but Shlatsu IS

narmally dane clathed.

-- " , I

I

l'

1.,"-

,

3 Shiatsu thumb pressure

Placethe pads of faur thumbs on

faur partner's bady, as shawnabave, faur fingers spread and

resting there lightlyta balance yau

and ta reassure faur partner. Slowly

lean faur body weight aver faurthumbs ta increase the pressure.

Keep faur arms straight, but netrigid. Build up pressure gradually,hold then release.

27



COMMON AILMENTS

This section consists of a series of strokes and techniques that canhelp bring comfort and healing to a variety of common ailments.

Most of the techniques shown are massage strokes, but where wefeel that they are especially effective, we have also included some

Shiatsu techniques. The body chart on pages 30 and 31 will helpyou to locate specific problems and lead you to the respectivetreatment, where you can try the strokes suggested. It is a goodidea to start by practicing the whole body massage (see pp.32-43)as this will familiarize you with the basic strokes and accustom youto using your own body correctly.

When working on the floor and moving aratind your partnerstay aware of your own posture and be careful not to jolt him or

her. Be stire to work in positions that are comfortable to you, asany discomfort in your own body will be transmitted to yourpartner. It may be worth investing in a table (see p.18), as thismakes it easier to move freely aratind your partner.

Always begin by centring and then making a gentle contact with

your partner's body (see pp.19-20), before starting to work slowlyand sensitively with the strokes. Pleasure is conducive to healing,and a caring touch gives both encouragement and reassurance.

When you move on to strokes and techniques for ailments inspecific parts of the body you should always begin with the basic

oiling stroke for that part of the body, unless you are doing Shiatsuor clothed massage, when of course you won't be using oiI. InShiatsu you can begin by briefly making contact to allow the bodyto open to your touch before beginning the technique.

A certain degree of pain can feel welcome during a massage,especially when treating stiff or tense muscles. BUl you shouldalways let pain be a guideline and never exceed your partner's painthreshold. Encourage your partner to tell you what feels parti cu-larly helpful and to let you know immediately if anything you dofeels too tender. If any aches and pains are severe or persist in spite

of the massage, encourage your partner to consult a doctor. Thisbook is not intended to help you to diagnose ailments or offerinstant "cures". You should only treat ailments that are not seriousor those that have already been professionally diagnosed, andbefore beginning any of the following treatments you should readthe advice on pages 90 to 93, on arthritis, sprains, strains and timeswhen you should not massage. If you can bear these simple pointsin fiind, caring touch can provide many physical and psycholo-gical benefits and help to mobilize your partner's own healingenergies toward a quicker recovery.

28



Where does it hurt?

T O make it easier for you to find

the relevant strokes and technlques, allments are grouped

under the part of the body chiefly

affected. The parts of the body run

in a sequence starting at the head

and working down the body to the

legs and feet.

Head (see pp.44-S/)Headache

SinuscongestlonColds

1

Chest (see pp. 60-3)

Coughs, bronchitlsAsthma

1

1

r~I

Stomach/belly

(see pp.68-73)

IndlgestlonNausea

ConstlpatlonFlatulence

Menstrual paln

~

Feet (see pp.84-9)

Spralns and stralnsArthntls

CrampTired feet

30

Shoulders (see pp.S2-9)Shoulder stiffnessArthntls

Strainsand sprains

Arms (see pp.64-7)Arm ache

Strains and sprainsArthntls

Tennis elbow

Cramp

~, r

Hip joints (see pp.74-83)Arthntls

Aches and pains

j

"..~



Neck (see pp.52-9)Neck stiffness

Arthritls

Stralns and spralns

Midand lower back

(see pp.74-83)Mid backache

Lower backache

Sciatica

Legs(see pp.84-9)

LegacheCrampKneeache

Sprainsand strainsArthntls

,111 -'

1-

I

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i'

r

~t

I~

y~ , !~

'~ J

\ ,

~f,~,

~l

t~

~

J

f \

.'

COMMON AILMENTS

Whole body (see pp.32-43)AnxietyDepresslonStress

FatigueInsomnia

l-I Upper back (see pp.52-9)

Coughs, colds, bronchial complalntsUpper backache

Hands (see pp.64-7)

Writer's cramp

Stralns and sprainsArthritls

31



WHOLE BODY

A whole body massage can be a wonderfully nourishing andrelaxing experience, good for body and SOliI.The overall benefits

of massage, such as improved circulation, soothed nerves andrelaxed muscles, and the general sense of well-being that results,make it agreat way to maintain good health. Massaging the entirebody also enhances body awareness, giving us a mare completebody image and making us feel mare whole. When we do succumbto the stresses and strains of life, then often a massage can help torestore the harmony that we have lost. The following sequence,which should take abolit Oilehour, takes you step by step throughthe whole body. Il is just Oilepossible way of doing a massage. Asyou become mare familiar with the strokes and with givingmassage you will develop your own sequences and discover many

other techniques. Stay aware with your hands, and use them to"listen" to your partner's body. See ifyou can put your whole bodybehind your movements, and let them carne from your ham (seep'.19) and pelvis. Try, also, to regard the massage as a kind of dance or a piece of music. As you go, flow from Oile part of thebody to another and develop your own natural rhythm.

32



Insomnia, fatigue, anxietyand

depression

Mental and physical over-activity

can lead to any or aii of these complaints. They are aur body's

Hwarning signals H.A caring massage,combined with essential olls, can

supply the relaXflJg space that is

needed. For insomnia you can use

camomile essence (see p.21), for

fatigue use bergamot and for

anxiety and mild depression use

lavender. Before starting the

massage, read the section on

contraindications (see p. 93).

Caution: If you have deep

depression or anxiety you should

consult taur doctor.

'

",-.."f;.'"

""...--

.""""",',-," * - -

2 Sliding up curve of shoulder

Chaase the shaulder appasite ta the

way in which faur partner is facing,

as shawn right. and glide ane hand

slawly acrass her upper back, then

alang the curve af shaulder and neck

up ta the base af her skull and aff at

the hairline. Let faur ather hand

follaw behind, alternating faur hands

in a continuai rhythmic mavement.

j ~'=,-' ' ~'"..

"',

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r",

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WHOLE BODY

I Spreading oii on back

With faur partner Iying an her front.

kneel at her head, aii faur hands andlet them rest an the centre af her

upper back. Glide dawn alangside

her spine with faur fingers tagetherand hands relaxed. Ga farward fram

faur hips, nat just faur shaulders, At

the end af faur reach divide faur

hands and glide back up her sides.

Repeat several times.

/

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,/ II J

l'/r'/ -. ..., ,p'"

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3 Working shoulder in strips

Place faur thumbs an the side af

faur partner's neck, faur fingers

resting an her back, as shawn left.

Naw glide faur thumbs alang theshaulder, in the channel between

bane and muscle, and aut taward

, the shaulder jaint. Repeat. but each

time wark a little hlgher, cavering

the shaulder tap in strips, Help faur

partner ta turn her head and repeat

from Step 2 an the ather side.

\

33



COMMON AILMENTS

4 Oiling buttocks

Sit at one of faur partner's sldes

facing up toward her head. OI faurhands and let them carne to rest on

the sacrum (base of spine). Nowglide up the centre of the lower back

and circle faur hands out and downto the sides of the body, draw back across the hips and circle around thebuttocks and back to the sacrum.

Repeat thls stroke several tlmes.

5 Circlinglower back

Stillfacing up toward faur partner'shead, begin to make counter-

clockwise circles with faur righthand around the lower back while

faur left hand makes clockwise

circles. Allow both to overlap. Applymare pressure as you puii in towardthe centre of her back and down

toward the buttocks. Let faur handsmove slowly.

34

" ,

6 Kneading buttocks and sides

Turn to face across faur partner'sside and reach over to the oppositebuttock. With both hands, begin toknead the muscles with flrm

generous squeezing and lifting

strokes. Continue kneading right upthe side of the body to the shoulder

and back down again. Repeat on theother side.

---1.



7 Oiling backsof legs

Sitor kneelat one of faur partner's

feet and rest faur oiled hands at thebackof her ankle and lower calf.

Then glidlng slowly up the leg to the

tor of her thigh, dlvide faur hands,

one branching out around the hipjoint and the other down the inside

of the thigh. A void golng too clase to

the genltals. Then, with both hands

enfolding her leg, draw right downto the foot across the sale and off at

the toes. Repeat.

Caution: Avoid using ani of the leg

strokes on varicose veins (see p.93).

J

"

.~

9 Wringing down back of leg

Move around to kneel beside faurpartner's thigh and rest both faur

handsat the tor of the thigh. Then

wring faur hands slowly and fîrmly

back and forth in opposite directions

(see p.24), stretching the tissue in

between them. Let each of faur

hands simultaneously touch the work

surface on either side of the leg

before wringing across again. Move

down the leg to the ankle.

WHOLEBODY

8 "Draining" back of leg

With both hands cupped, start an

alternating stroke that pushes slowly

up the back of the whole leg from

ankle to thigh. Keep aii faur flngers

in contact with the sides of the leg,and let faur hands glide upward In a

series of rhythmical strokes. Check

with faur partner for pressure and

make sure you "drain" both back and

sides of the thigh thoroughly.

35



COMMON AILMENTS

10 Lifting lower legSit or kneel facing sideways on to

your partner's leg and, with one

hand Just above the back of her

knee, lift the lower leg with the other

hand to a vertical position.

.'

\ g, .,'" '

" """,

'\,

I I Loosening ankle joint

Using both your fingers and thumbs,start to work with slow sensitive

strokes on either side of the ankle, as

shown below, pushing into the sorttissue between the bones with small

stroking and circling movements.

Stay focused, and travel right around

the joint in this way.

.,..:;x ,'.

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~-)..u::.i..""";!'.~~.",;~' ,

~"'\

36

"'.

l'i1."

/";/' ,

!~

l

(

t

'-'F"" ."' .'::::iK ..

) ~"

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""""""-.

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,&>,.10

12ThumbingsaleClaspboth handsaround the foot,asshown above, and let your thumbs

rest on the sale, Using your thumbs,push and slowly circle aIIthe way

along the sale from the heel to the

toes, exploring every hilland hollow

as you go. Repeat from Step 7 onthe other leg.



WHOLE BODY

13 Neck and shoulder cyele

Ask your partner to turn over, andkneel at her head. Turn her head to

rest on one of your cupped hands,

her cheek upward and her chin

toward her collar bone. Let your

free hand rest on the upper chest,

flngers toward the centre, heel of

the hand facing out toward the

shoulder. Draw slowly out toward

the shoulder joint and curve yourhand around It . .

. . .then rotate your hand 50 that

your flngers point down toward the

centre of your partner's chest again,

and slide your whole hand down, as

shown nght, into the "V" shape made

where the collar bone joins the longneck muscle, and then on to the

chest. Avold the throat. Then repeat

the whole cycle several times. Turn

your partner's head and work thesequence on the other side.

. . . then, with a tlrm slow pressure

push in with the flats of your flngers

along the curve of shoulder and

neck, as shown left, drawing your

hand slowly right up the back of theneck to the base of her skull. Let

your flngers slide along the rim of

bone until anii the tips are Incontact. . .

,,/

37



COMMON AILMENTS

i

/ t4 Strokingforehead

Sit at faur partner's head and rest

faur thumbs on the centre of herforehead. Now with faur hands

supporting the sides of the head,slowly draw faur thumbs away fromthe centre, as shown Iert, to the

hairline, and off. Repeat this strokeseveral times,

/'

\,

....~ }

~("

I ./if'f' i.,N j'k,p~ ,.0,

"","

15 Massaging cheeksWith the heels of both faur hands

resting on the cheeks clase to and on

either side of the nose, and faur

fingers pointing down toward the

ears, slide faur hands slowly out

across the sides of the face until you

reach the ears, as shown right.

I '

~' . \'"

~,""'>,

l A. "~

I -

16 Stretching and squeezing ears

Now gently grasp the ears between

fingers and thumbs and stretch them

slightly outward and downward.

Then spend some time squeezing

and massaging the ears, exploring aIIthe little crannies and crevices, asshown Iert.

!. ~~

I'~ \~I

,<f1""

17Clearingalongjaw bone

Gently squeeze the tip ofthe chinwith faur thumbs and fingers and

then slowly draw them out along the jaw bone ina longfirmstroke,tracing the whole length of the rim of

the bone to the ears, as shown right.

,~i

;t(~1 ,' .~

,

~: t', .;c""

""

,"

"",

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~-

,

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,,

; ': ~ ~,ii:.,.

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,,~ ~ "

~",.,"':'..'".,

38

-



WHOLE BO(

~"

18 Oiling arm with glidingstrokj

Sit or kneel by faur partner's har

facing up her arm. Oii faur hand!

and, keeping faur flngers togethe

on the centre of her arm, glide I

upward to her shoulder, Here, c~faur outer hand around the jointand faur inner hand down towarj

the armpit. Then enfold the arm ~both hands and draw right backtathe wrist. across the hand andoff.

Repeat a few times,

"'...-,

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~~ ~~'. :--:IL... ~ ~

::1":'~'~""~

;'\

;~~, \

.>\ ~"

-"""'.~"

..-'"",

20 Spreading thumbs down arm

Claspfaur partner's upper arm withboth hands,faur thumbs together inthe centre. Squeezingwith faurwhole hand, draw faur thumbs

outward to spread the flesh, Nowslidea littleway down and bringfaur thumbs together again to

squeeze out once mare, Continuelike thisaIIthe way down the arm tothe wrist.

)..,....., ('00,

>',

}

19 "Draining" arm

With her palm facing upward, hold

one of faur partner's wrists, and

with faur free hand begin to

squeeze her arm between faur

thumb and flngers aii the way along

from the wrist as far as you can

reach, Break contact at the tor and

start at the wrist again, Try to cover

a different strip each time,

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. "'-li,:',. ,.,..,t;:. "

,~"'~,~ "

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39



COMMON AILMENTS

-

23 Stretching fingers

Hold faur partner's hand palmdawnward in ane hand, as shawn

right. Naw take hald af ane af her

flngers at the paint where it jains an

ta her hand and, squeezing the sides

flrmly, slide slawly dawn the flnger,stretching lt as yau ga. Let the

pressure ease aff as yau reach the

tip and slide aff. Repeat an each

flnger and alsa the thumb. Repeat

from Step I8 an the ather slde.

40

21 Thumbing an palm

With faur partner's palm facing

upward, lifther hand and wark an itwith faur thumbs, making slaw

c!reles and squeezing and presslng

inta the whole af the palm area.

22 SpreadingpalmsandfingersInterlack faur flngers between faur

partner's, as shawn left, then gently

apen aut the hand, spreading and

stretching bath the palm and flngers.Ask faur partner ta let yau knawwhen the stretch feels enaugh.

"

#



$

25 Pulling up side of ribsStart with one hand on the base of

one side of your partner's ribcage.

Gltde up the side of the ribs, and on

up the front of the chest. Let both

your hands follow each other in thls

flowing stroke, each tlme starting

higher up. Final!y, puii up the side ofthe torso beneath the breast to the

armpit. Repeat on the other side.

WHOLE BODY

24 Oiling torso with gliding strokes

Sit or kneel at your partner's head

and let your oiled hands float gently

down to rest on her upper chest.

With your hands together glide

slowly down the centre of the body,

divide your hands, then glide back up

the sides and back to where you

started. Repeat. (When working on

the front of the torso, work around

the breasts, not directiI on them.)

~, '

26 Circling around belly

Moving to your partner's slde, letboth hands come to rest verI gently

on the abdomen and pause there for

a moment or two. Then, using both

your hands, start to make slow,

broad circling movements in a

clockwise direction. One of your

hands remains constantly on the



COMMON AILMENTS

27 OilinglegswithglidingstrokesKneel at faur partner's feet andplace faur oiled hands on the front

of her leg at the ankle. With faur

fingers together in the centre, glide

up the leg to the tap of the thigh anddivide faur hands outward, lettingone go around the hip joint and theother curve down the inside of the

thigh. Then enfold her leg and drawright down to the foot and off at the

toes. Repeat.

28 "Draining"legWith faur fingersand thumbscurved over the leg in a "V"shape,

push upward with alternatingstrokes, pressing the muscles oneither SIde of the shin bone, around

the knee joint, and along the sides

and front of the thigh nght to the tapof the leg.

42

29 Enfoldingfoot

Place one of faur hands on faurpartner's sale and the other on the

tap of her foot. Now slide faur

hands in a warm enfolding strokeslowly along tap and bottom until

faur fingertips slide off the tlpS of her toes. Repeat a few times and

then move to the other leg andrepeat the whole sequence fromStep 27.



WHOLE BODY

Connecting

At the end of a massage it always

feels good to the receiver to havesome long fIowingstrokes that link

together aiithe parts of the body

and give a sense of wholeness.Keep faur touch light,but don 'tskip littlebits as this willdetract from the sense of completeness. Also, make sure that you travel tothe veri ends of the extremities of

faur partner's body. Another wayof connecting IS to linkup ani two

parts of the body faur hands feeldrawn ta. Finally,slowly break contact, gently cover faur partner with a largewarm towel, and leave

her to rest and enjoy the feeling of relaxation for a while.

2 Connecting strokes

Using middle and ring fingers of each

hand, rest them on faur partner's

forehead. Then glide over the tap ofher head, down the back of her

neck, along the shoulders, down the

arms to the fingertlps and off. Return

to the forehead and repeat, butfrom the back of her neck come

around to the front of the upperchest and then glide down, dividing

at the belly and travelling down the

legsto the tips of the toes and off.

I Connecting two parts

Sitting or kneeling at faur partner'sside, let one of faur hands carne to

rest lightly on the belly and the other

an the forehead. With faur eyes

closed Just stai quietly in contact as

you link body and head. Focus on

faur hands and the rhythm of faur

partner's breath. After a time, veri

slowly take faur hands away.

cartede masaj intregul corp

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