ESSENTIAL SELF-MASSAGE ACUPOINTS FOR MIND-BODY HEALTH
Shin Lin, Ph.D.
UCI Professor of Cell Biology, Biomedical Engineering, and Integrative Medicine
Visiting Professor, Shanghai University of Traditional Chinese Medicine
Revised December 1, 2009
A. General Principles.
Self-massage of acupuncture points (acupoints) is based on acupuncture therapy, which has been shown to affect mind-body functions in recent studies using functional MRI, electrophysiology, cell/molecular biology, and clinical trials.
Self-massage should be considered a form of adjunct health-enhancing exercise, and not to substitute for medical treatment for serious disorders and other known forms of health-enhancing activities. Do not practice self-massage during pregnancy or when suffering from serious disorders without medical supervision.
In general, while in a relaxed state and coordinating with deep breathing, apply steady pressure with a finger on the point for about 30 seconds to 3 minutes. Visualize energy flowing into the appropriate organ(s) associated with the acupoint during this process. Repeat if appropriate on the point on the opposite side of the body. Start with points from top and to bottom of body.
Each acupoint has many applications according to Traditional Chinese Medicine. Applications indicated below are for common problems encountered by essentially healthy people.
Nomenclature of acupoints given below are generally according to “Acupuncture. A Comprehensive Text” published by the Shanghai University of Traditional Chinese Medicine, Eastland Press, 1981.
B. The 3 Gates of Life. (The 3 most important points for health enhancement and healing)
§ Folded Valley, He Gu, Large Intestine LI-4. Halfway on radial side of bone on dorsal side of hand extending from index finger. For pain relief and mood enhancement due to stimulation of release of endorphins shown in many studies.
§ Inside Gate, Nei Guan, Pericardium PC-6. Three finger widths from crease between hand and forearm on the ventral side of forearm between 2 main tendons. For enhancement/regulation of cardiovascular functions (e.g., regulation of blood pressure as shown in UCI research) and relief of motion sickness and nausea.
§ Foot Three Measures, Zhu San Li, Stomach ST-36. Four finger widths from lower edge of kneecap in depression between the outside surface of shin bone and muscle. For enhancement of digestion and immune function.
C. Head and Neck Points.
§ Hundred Meetings, Bai Hui, Du/Governing Vessel GV-20. On top of head, half way between the upper tips of the ears. Relieves tension, insomnia, dizziness, and enhances mental functions.
§ Wind Pool, Feng Chi, Gall Bladder GB-20. At the two depressions at lower edge of skull where neck muscles/tendons connect. Relieves neck pain and symptoms of cold and flu. Also thought to enhances blood flow to the brain
§ Sun, Tai Yang, Extra-Head and Neck HN 9. In temple area on side of head. Rub with fleshy part of palm (NOT fingers) Relieves tension and headache.
§ Seal Hall, Yin Tang, Extra-Head and Neck HN-3. Between the eyebrows. Shown in clinical trial at UCI to relieve mental tension in pediatric surgery patients for better outcome. Also relieves headache, nose and sinus-related problems. Improves mental concentration.
§ Fish Waist, Yu Yao, Extra-Head and Neck HN-6. Middle of eyebrow. Enhances blood flow in eye area; relieves tiredness of muscle around the eyes.
§ Bright Eyes, Jing Ming, Bladder BL-1. At upper-inside corners of eyes. Enhances blood flow in eye area; relieves tired eyes. Also believe to improve ey dryness.
§ Pupil Crevice, Tong Zi Liao, Gall Bladder GB-1. At outside corners of eyes. Relieves headache, eye pain, loss of visual acuity, reddening of eyes, tearing.
§ Welcome Fragrance, Ying Xiang, Liver LI-20. At outer corners of nostrils. Relieves nasal congestion, nosebleed, facial swelling.
§ Middle of Person, Ren Zhong, Du/Governing Vessel GV-26. 1/3 of the distance from lower edge of nose to upper lip. Relieves facial swelling; resuscitation from fainting.
§ Paste Container, Cheng Jiang, Ren/Conception Vessel CV-24. Between lower lip and chin. Relieves gum swelling, toothache.
§ Man’s Welcome, Ren Ying, Stomach ST-9. Both sides of voice box. Relieves throat and breathing problems.
§ Heaven’s Prominence, Tian Tu, Ren/Conception Vessel CV-22. Relieves throat problems.
D. Upper Limb.
§ Labor’s Palace, Lao Gong, Pericardium PC-4. On center of palm where middle finger touches the palm. A center of energy; for energizing body and relief of fatigue.
§ Outside Gate, Wai Guan, Triple Burner TB-5. Directly on the opposite side of Inside Gate. For enhancement of auditory function; relieve of ear ringing, headache.
§ Crooked Pool, Qu Chi, Large Intestine LI-11. When elbow is flexed, the point is in depression between lower and upper arm at the end of the crease of the skin. Relieves tiredness and pain of elbow, arm and hand.
§ Arm Three Measures, Shou San Li, Large Intestine LI-10. Two finger widths down from crease at elbow joint. Relieves shoulder, hand and elbow pain.
§ Elbow Seam, Zhouliao, large Intestine LI-12. One finger width up from crease at elbow joint. Relieves pain I elbow and arm.
§ Spirit’s Door, Shen Men, Heart HT-7. On ventral side of lower arm near crease between arm and hand, lined up with little finger. Promote sleep; relieve tension, tiredness of eyes, joints.
E. Lower Limb Points.
§ Greater Pouring/Rushing, Tai Chong, Large Intestine LI-3. On top of foot, between first and second toes, at end of second bones. Relieves tension, headache, dizziness, urinary and reproductive problems.
§ Gushing Spring, Yong Quan, Kidney KI-1. Bottom of foot, in depression 1/3 of the way from tip of toes to heel. Energizes lower body and relieves tiredness due to excessive walking.
§ Bright Light, Guang Ming, Gall Bladder GB-37. Seven finger widths from ankle bone (or three finger widths from mid point between protrusions of bone at ankle and at knee), on outside of lower leg. Enhances vision.
F. Body Points.
§ Shoulder Well, Jian Jing, Gall Bladder GB-21 . On top of shoulder, half way between end of shoulder and back bone. Enhance blood flow; relieve back and shoulder pain.
§ Middle Altar/Penetrating Odor, Tan Zhong /Shan Zhong, Ren/Conception Vessel CV-17. Middle of chest, half way between nipples. Enhances heart and lung functions.
§ Hinge of the Source, Guan Yuan, Ren/Conception Vessel CV-4 . Four finger widths down from belly button. Relieves problems related to urinary and reproductive functions (e.g., frequent urination, menstrual cramps); promote sleep.
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California law forbids anyone from making use of class lecture notes for commercial purposes, and such activity is expressly forbidden without the instructors written permission. No one may make recordings of lectures in this course in other media without the instructors permission.
It is unlawful to make use of class lecture notes for commercial purposes, and such activity is expressly forbidden without the instructors written permission. No one may make recordings of lectures in this course in other media without permission.