How To | Reflexology: Open Back, Shoulders, & Chest

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Three of the most commons areas people hold tension are in the chest, shoulders, and back. Using reflexology, we can target those areas through the feet to help alleviate tension.

This can be done to yourself or to a recipient. If doing to a recipient, have them begin by lying face-up on a bed or a table.

Reflexology Chest Opener:

  1. Start by taking the foot in your hands and placing your thumbs in between the metatarsals (hard bones that line the feet). Applying light pressure, move across the foot at the base of the toes, moving your thumbs in small circles. Do this three times, repeating on each foot.
  2. Next, starting at the same point at the base of the toes, using the flat side of your thumb apply pressure and pull from the center towards the edge of the feet. Do this three times, repeating on each foot.

Reflexology Shoulder Opener:

  1. Starting from the bottom of the foot, locate the area directly under the pinky toe. It should feel like a hard, circular knot.
  2. Using your index finger on the top and thumb on the bottom, move your fingers in a circular motion, applying light pressure. Repeat on each foot.

Reflexology Back Opener:

  1. The inside of your foot represents the spine in reflexology. Your lower back is the area closest to the heel, and your upper back corresponds to the area closest to the big toe. Taking your thumb, tuck your fingers in and place the thumb on the indent along the inside of your foot just above your heel.
  2. Applying light pressure, do slow small circles up the inside of the foot, moving from the heel to the big toe. Stop right below the ball of the foot.
  3. If you find a specific area that may be a little tight, hold the consistent pressure in that spot and allow yourself or your recipient to breathe into that region. Repeat these steps on each foot.

These moves can be performed together, or individually. You can do them daily, or sporadically as needed to relieve tension and pain experienced in the chest, shoulders, or back.


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