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Here’s a simple Tui Na self-massage routine to relieve stress:
1. Neck and Shoulders
Sit or stand with a straight spine. Circle the base of your skull, move down the neck, and knead shoulders.
2. Chest Opener
Sit or stand, open your chest. Make circular motions with palms, covering the chest area. Breathe deeply for enhanced relaxation.
3. Balancing Arms
Take one arm at a time.
Squeeze and knead forearm and biceps with the opposite hand.
Repeat on the other arm.
4. Revitalizing Hands
Massage palms with circular thumb pressure.
Stretch and massage fingers, gently pulling and rotating each one.
5. Soothing Abdomen
Sit or lie comfortably.
Use palms for clockwise abdominal circles, focusing on breath.
6. Lower Back and Hips
Sit with flat feet on a chair.
Knuckle-knead lower back in circular motions.
Apply gentle pressure to hips for relief.
7. Grounding Leg Massage
Sit or lie with extended legs.
Sweep hands along thighs and calves, addressing sore spots.
8. Soothing Foot Reflexology
Sit comfortably, lift one foot.
Use thumbs for sole massage, targeting pressure points.
Repeat on the other foot.
Listen to your body, adjust pressure for comfort, and focus on deep, mindful breathing for relaxation.
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