Thai massage self-stretching techniques The basic guide
The main aim of the book is to give a Thai massage experience and its benefits of the muscular tension relieve to those who find themselves stiff and tired from over-exertion in work. The structures incorporate a combination of acupressure and Thailand’s self stretching exercises (Luesii Dat Ton). The general self-massage and stretching techniques of Thai massage are provided for the beginners to practice and get accustomed with this healing.
Relaxation begins here
Thumb press for the feet
To begin with, there are six acupressure points on the sole of your foot, and three along the arch. Starting with the orange points, moving from toe to heel, then green and brown points respectively. Pressing each points several times firmly with thumb presses. Work all nine points.
Then, turn the foot so that you can press the two points on the top of the foot. Take the thumb and put it between the knuckles of the fourth and fifth toes.
The next point is the place between the knuckles of the big and the index toe. Finish for both feet.
Foot stretching
Thumb press the sole of the foot, starting at the base of the heel, drawing a line from the heel to each toe, do one toe at a time. Start with the line of fifth toe first.
Apply pressure to the points on the toes.
Next, for the top of the foot, start from the point right in front of the ankle, follow the tendons down to each toe with gently thumb press. Start with the fifth toe first. Finish for both feet.
Thumb press for the hands
Start with the left hand for a female, right hand for a male. There are nine points on the palm. Thumb press them one or two at a time along all the nine points. Start with the orange points, moving from top to base of the hand, then green and brown points respectively.
Next, turn the hand over, very gently thumb press the two points on the top of the hand as below. Thumb press the first point in-between the knuckles of the fourth and fifth fingers.
The second point is located between the thumb and forefinger, in the webbing where the bones of the two fingers meet. Finish for both hands.
Hand stretching
Stretch the palm by running your thumb from the base of the hand out to the ends of the fifth finger. Then start back at the base of the palm for the rest of fingers. Finish for both hands.
Waist stretching
Start this posture by sitting in comfortable cross-legged position, then place the right hand across the body to grasp the left side of the waist.
Raise the left arm to shoulder level parallel to the floor. Turn your left hand backwards, turning the spine simultaneously, hold this position for two breathing periods.
Release and come back to the second position, repeat three to six times. Repeat the posture on the other side.
Waist, back and knees stretching
Start by sitting on the floor, with the position that the legs stretched out straight in front. Place your hands, palms down, on top of the thighs. Keep your back straight.
Next, inhale deeply, then use both hands gently massaging your legs slowly from thighs to toes along the lines.
Touch your toes with your hands while keeping the legs and arms straight, bring the head as close to the knees as possible. Hold this position for one breathing. Return to stage one by releasing the hands and massaging the legs back from the ankles to the thighs. Repeat five to ten times. (If you are unable to touch your toes then grasp the ankles)
Finger press for the shoulders
Start by sitting in the comfortable position. Place your right hand on your left shoulder. Next step, use your index, middle and ring fingers to press along the shoulder blade. Begin with the outer edge of the shoulder, move medially toward the neck and back out. Pressing around 5-10 seconds at each point. Switch side and then repeat the process.
Thumb press for the neck
Sit in a comfortable position. Place your hands back of the neck, intertwine the fingers, with palms toward the neck. Press the thumbs gently from the back of the neck to the base of the skull. Holding around ten seconds each times.
Relief of arm stiffness
Start by sitting in the comfortable position. Place your right hand on your left shoulder.
Grasp the right elbow by the left hand. Slowly push the right elbow towards body as close as possible.
Hold 5-10 seconds then release. Repeat the posture on the other side.