Chinese Healing Exercises by Steven Cardoza Read Free Book Online
Authors: Steven Cardoza
are many models used in reflexology, most being accessed on the hands and ears as well as the feet. In one common model of foot reflexology, many of the internal organs are accessed along the centerline of the foot. While those organs will benefit from this massage, here we are using the model of the centerline of the foot as a hologram for the centerline of the body.
Method
Seated as before with right leg crossed over left knee, grasp the foot with both hands so that the fingers are on the top surface of the foot, and the thumbs touch on the Bubbling Well point, on the centerline of the sole just below the ball of the foot. With moderate pressure, make very small circles with both thumbs working together in the same direction. The nail surface of the thumbs should be touching, or nearly so. There is no set number of circles, but stay in one location long enough for you to feel the sole relaxing at that point. Then move both thumbs together toward the heel, about the distance of a thumbâs width, to the next lowest point on the centerline of the sole. Repeat the circular motion in that location. Continue in this way until just before reaching the center of the heel ( Fig 1.9 ).
Figure 1.9 (Centerline of Sole Massage)
You will probably find spots that are sore or achy as you massage your foot. This is nothing to be alarmed by, but it does mean there is some restriction, a physical or energetic obstruction, tension, or irritation in the plantar fascia or muscles, or some toxic accumulation. You may want to spend a little more time applying circular pressure in those locations; many teachers claim that counterclockwise circles are best for dispersing such things, but I encourage you to experiment and see what feels best to you. Donât expect or try to clear that out in just one or two sessions, but after a few days or a few weeks of self-treatment, you will find that those points are no longer uncomfortable.
4. Centerline Fold and Spread
Purpose
Physical: Flexes and stretches the sole of your foot to further relax and release the plantar fascia and related muscles; mobilizes the bones of the foot, helping to open the small joint spaces there.
Energetic: Further opens the Central Channel and prepares the foot for the deeper energetic stimulation of the next exercise.
Techniques Used
Stretching; joint mobilization.
Method
Seated as before with right leg crossed over left knee, grasp your right foot with both hands, fingers interlocked over the top of the foot. With the heel of both hands (near where the base of the thumb, the thenar eminence, joins the wrist) squeeze the sides of the foot, from closer to the toe end of the foot, toward the centerline of the sole ( Fig 1.10 ). This spreads the top of the foot, and gathers both physical tissue and qi along the centerline of the sole. Hold this compression for just a few seconds, and then slide your hands toward your ankle so that they are positioned closer to the middle of your foot, and repeat. Finally, move your hands even closer to your ankle, and repeat once more. In this position, you will not get much stretch at the top of your foot, but you will still get an effective gathering at the sole.
Figure 1.10 (Centerline Fold and Spread)
Next, move your hands toward your toes once more. Unlock your fingers, and place the tips of your fingers on the top surface of your foot at the midline, with the nail surface of your fingers touching each other, or nearly so. The whole length of your thumbs should be touching the sole of your foot, thumbs touching each other, with thumb tips near the middle of your toes. Using your fingertips mainly to anchor your hands in place and to provide some resistance for your thumbs, apply moderate pressure with your thumbs and spread them out toward the sides of your foot ( Fig 1.11 on next page ). This stretches the sole of your foot and slightly compresses the top of your foot. Do your best to keep the spreads slow, smooth, and
Method
Seated as before with right leg crossed over left knee, grasp the foot with both hands so that the fingers are on the top surface of the foot, and the thumbs touch on the Bubbling Well point, on the centerline of the sole just below the ball of the foot. With moderate pressure, make very small circles with both thumbs working together in the same direction. The nail surface of the thumbs should be touching, or nearly so. There is no set number of circles, but stay in one location long enough for you to feel the sole relaxing at that point. Then move both thumbs together toward the heel, about the distance of a thumbâs width, to the next lowest point on the centerline of the sole. Repeat the circular motion in that location. Continue in this way until just before reaching the center of the heel ( Fig 1.9 ).
Figure 1.9 (Centerline of Sole Massage)
You will probably find spots that are sore or achy as you massage your foot. This is nothing to be alarmed by, but it does mean there is some restriction, a physical or energetic obstruction, tension, or irritation in the plantar fascia or muscles, or some toxic accumulation. You may want to spend a little more time applying circular pressure in those locations; many teachers claim that counterclockwise circles are best for dispersing such things, but I encourage you to experiment and see what feels best to you. Donât expect or try to clear that out in just one or two sessions, but after a few days or a few weeks of self-treatment, you will find that those points are no longer uncomfortable.
4. Centerline Fold and Spread
Purpose
Physical: Flexes and stretches the sole of your foot to further relax and release the plantar fascia and related muscles; mobilizes the bones of the foot, helping to open the small joint spaces there.
Energetic: Further opens the Central Channel and prepares the foot for the deeper energetic stimulation of the next exercise.
Techniques Used
Stretching; joint mobilization.
Method
Seated as before with right leg crossed over left knee, grasp your right foot with both hands, fingers interlocked over the top of the foot. With the heel of both hands (near where the base of the thumb, the thenar eminence, joins the wrist) squeeze the sides of the foot, from closer to the toe end of the foot, toward the centerline of the sole ( Fig 1.10 ). This spreads the top of the foot, and gathers both physical tissue and qi along the centerline of the sole. Hold this compression for just a few seconds, and then slide your hands toward your ankle so that they are positioned closer to the middle of your foot, and repeat. Finally, move your hands even closer to your ankle, and repeat once more. In this position, you will not get much stretch at the top of your foot, but you will still get an effective gathering at the sole.
Figure 1.10 (Centerline Fold and Spread)
Next, move your hands toward your toes once more. Unlock your fingers, and place the tips of your fingers on the top surface of your foot at the midline, with the nail surface of your fingers touching each other, or nearly so. The whole length of your thumbs should be touching the sole of your foot, thumbs touching each other, with thumb tips near the middle of your toes. Using your fingertips mainly to anchor your hands in place and to provide some resistance for your thumbs, apply moderate pressure with your thumbs and spread them out toward the sides of your foot ( Fig 1.11 on next page ). This stretches the sole of your foot and slightly compresses the top of your foot. Do your best to keep the spreads slow, smooth, and
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