This technique improves circulation through the meridional channels, massaging the main energy points and internal organs, as well as relaxing muscles, tendons and joints. It is a simple yet effective method of relaxation and disease prevention.
The biggest first impulse when there are pain and suffering is to reach out and touch to help. Ancient people converted this impulse into the massage. Independent use of this healing tool, as you might guess, is one of the most ancient, tried, and true healing arts.
Self-massage according to the Tai Chi system
We perform exercises while sitting, except for the last exercise. Before starting the massage, we activate our hands. We rub our palms so that they become hot. When practicing the complex, it is important to focus on the exercise. Before starting, let’s sit with half-closed eyelids, thinking about something pleasant.
1. Sit comfortably, legs slightly apart, hands on knees. We close our eyes and perform several deep breaths and exhalations, 15-20. On inhalation – we round it out, protrude the stomach, on exhalation – we draw in the stomach. We massage the abdominal cavity in this way.
2. Rub the ears with the thumb and forefinger. At least 20 rubbings for each ear.
3. Then we act on the auricles with our palms. The palms move up and down. Downward movement of the palms bend downward and the auricles, upward movement returns them to their normal position. We carry out at least 20 rubbings of each ear.
4. We clench our teeth at least 20-30 times. Now we will perform 30-40 rapping with our teeth.
5. We write the letter “o” with our tongue, massaging the front side of the upper and lower gums, behind the lips. Let’s start the execution of this element 3 times, gradually bringing it up to 20 times.
During the work of the tongue, saliva is released, accumulate it. And at the end of the massage, swallow it.
6. At a medium pace, inflate the cheeks, massaging the cheeks with air. Perform the exercise at least 30-40 times.
7. Massage the nose. On the sides of the nose, place the two phalanges of the thumbs with the backside. We massage the nose by moving the phalanges of the fingers down to the corners of the mouth and up. We start moving from the bridge of the nose. We work at a medium pace with light pressure. We carry out at least 15-20 passes down and up.
8. Massage the eyebrows. The eyes are closed. We work with the backs of two phalanges of the thumbs. Massage from the bridge of the nose to the temples and back. We perform a massage with slight pressure. We carry out 20-30 passes from the bridge of the nose to the temples and back.
9. Massage the scalp by stroking. With the left or right palm, we lead from the forehead to the back of the head and back, 10-15 times. Then we act on the junction point of the head and cervical vertebra. We work with a vibrating motion for 15-20 seconds.
10. Massage the eyes. We work with eyeballs under closed eyelids. We make circular movements in a clockwise direction. The movements are slow. Then we make the same counterclockwise movements. We make at least 10 movements in each direction. Rub your hands and rub lightly with warm palms or fingers – massage your closed eyes. Now let’s open our eyelids. We quickly close our eyelids several times – weblink.
11. We continue to massage the eyes. The eyes are open. We work with eyeballs, movements to the right, and left. Now extend the right arm to the side, at shoulder level. The head is motionless, the eyes are slanted to the right. The gaze is focused on the fingertips of the right hand. We move the hand in a horizontal plane, from right to left, to the left shoulder. Then we return the hand to its original position. The eyeballs move, following the hand, without letting go of the fingertips. Let’s take the movement of the hand from right to left and back as 1 cycle. Let’s perform at least 5 cycles.
Let’s repeat the same manipulations with the left hand. We follow her movement with our eyes. The gaze is focused on the fingertips of the left hand. The head is motionless. We also carry out at least 5 cycles.
12. We continue to massage the eyes. The head is motionless. Pull the hand forward and slightly to the side. The hand is slightly curved, the fingers are slightly apart. Choose a point to focus your gaze. Let it be your fingernails, such as your middle or index finger. We fix the gaze at this point. Slowly bring your hand closer to your face, bring your fingers almost to your nose. We take the hand back to its original position. We will take the approach and removal of the hand as 1 cycle. Let’s perform at least 10-15 cycles.
Let’s change our hand. Let’s do the same with the other hand. We also fix our gaze at one point, located in the area of the nail of one of the fingers. Slowly we approach and remove the hand, following the agreed point with our eyes, the head is motionless. We carry out at least 10-15 cycles.
13. Massage your face. Let’s remove fatigue and stress after the work done. We massage the face with both palms, grabbing the cheeks, forehead, and temples. Movement as when washing. We work from the bottom up. We “wash” at least 15–20 times.
14. Massage the back of the head. Place the intertwined fingers on the back of the head. The massage is performed in oncoming traffic. The intertwined fingers try to bend the head to the chest, and the neck carefully pulls the head back. Thus, the head remains almost in its original position, leaning back slightly. We work at an average pace. We carry out at least 15-20 movements.
15. Massage the shoulder. With the right palm, rub the area of the left shoulder in a circular motion. Then we change hands. In a circular motion, rub the area of the right shoulder with the left palm. At first, we work with light movements, barely touching. Then we accelerate the movement of the palm, increase the pressure on the treated area of the body. We give each shoulder at least 20 rubbing movements.
16. We work with the muscles of the back and abdomen. Let’s put our hands together. We pull our folded arms up and to the right, raising ourselves above the seat. Then we pull ourselves up and to the left. Let’s return to the starting position. We perform the described movements alternately up and to the right, up, and to the left at least 10 times on each side.
17. We work with the lateral muscles of the back and shoulder joints. The arms are bent at the elbows. We move our hands back and forth, hands work in antiphase. When one of the hands goes forward, the other moves back. Like the way, an athlete works with his hands while running. Perform the exercise at an average pace. It is necessary to work out at least 20-30 movements.
18. Massage the lumbar region. Lean forward slightly. Put the warm palms on the lumbar region. We rub the lower back with up and down movements. One palm is located in the highest part of the back that the palm can reach. The other is on the sacrum. The palms move at the same time, towards each other. We begin rubbing as close to the spine as possible, gradually moving our palms along the lumbar region to the sides. We will take the passage from the spine to the lateral surfaces of the lumbar region in 1 cycle. We work with pressure, at an average pace. We carry out at least 20-30 cycles.
19. Massage the stomach. Rub it with the palm of your hand, with slight pressure. We carry out spiral movements clockwise in the abdomen. We begin to work – around the navel, gradually, in a spiral, approaching the borders of the abdomen. Then gradually, in the same way, in a spiral, we return to the navel area. Let’s perform at least 30 cycles.
20. We work with the muscles of the press and lower back. We perform the exercise while sitting. Place your palms on your hips. We carry out circular rotational movements. We rotate the body in the lower back. At the beginning of the exercise, we move slightly, but quickly.
Gradually increase the range of motion, perform rotations of a larger diameter. Performing the largest rotations, slow down the pace. Then again we narrow the range of motion, speeding it up. Let’s perform 15-20 “circles” in one direction. And the same amount – in another. At the end of the exercise, we perform rhythmic retraction of the perineum and anus at the same time, at least 15-20 times.
21. We work with the muscles of the back, abs, and legs. We sit, leaning back. The emphasis is the hands behind the back. We alternately stretch our legs forward, pull the toe, return to the starting position. We perform at least 15-20 movements with each leg.
22. We massage the knee joints. Let’s open our hands. Place hot palms on your knees. Rub the knees in a circular motion. We work with light pressure, at an average pace.
23. We massage the feet. Before starting the massage, warm up your hands by rubbing. We sit almost in Turkish. The feet are almost touching. The hands of both hands hold the feet so that the thumbs are on the soles of the feet, and the rest of the fingers are on the back of the feet. With your thumbs, we run along the sole, from the toes to the heel and back. We work at an average pace.
24. We massage the stomach. Let’s sit comfortably, legs slightly apart, hands on knees. We close our eyes and perform several deep breaths and exhalations, 15-20. On inhalation – we round it out, protrude the stomach, on exhalation – we draw in the stomach. We massage, in this way, the abdominal cavity. We repeated the exercise that started the complex.
25. Invigorating self-massage, tapping technique. The legs are slightly apart. With the palms of both hands, we lightly hit ourselves on the face: on the cheeks, forehead, cheeks.
26. Then we pat on the neck, chest, stomach, buttocks, thighs. We process each of the above areas at least 10 times.
27. The last exercise is performed in motion. We walk around the room, raising our knees high. We try to reach the stomach with our knees. We swing our arms freely and widely. The pace at the beginning of the exercise is slow. First, we accelerate the step. Then we slow it down. Breathing freely, without delay.