External Healing
Benefits of Regular Exercise
Regular physical activity is one of the simplest, least expensive and most rewarding ways to maintain a healthy body. A brisk walk brightens your mood and clears your mind. The increase in oxygen alleviates fatigue better than a cup of coffee. Regular exercise improves performance of your heart and lungs and keeps your body looking young. Heart disease, constipation, diabetes and arthritis are only a few of the ailments that can be avoided with adequate physical activity.
Regular exercise, combined with good nutrition, is the best way to maintain a healthy weight. Its calming influence reduces blood pressure, and helps stomach problems by relieving nervous tension, stress and anxiety. Tense muscles are relaxed and flexibility is improved. By stimulating blood circulation, exercise improves concentration, memory and sleep quality.
As well as improving existing conditions, exercise also prevents illness from developing. Perspiration rids the body of toxins, making it stronger and more resistant to disease. Further illness is also prevented in bedridden patients who perform simple exercises in bed. Best of all, an energetic person will feel more alert and develop a more positive attitude.
Children need movement and activity for healthy development, just as they need fresh air and proper nutrition.
Children who get the exercise and fresh air they need are calmer, sleep more soundly, perform better in school and are more emotionally balanced.
Warm Up and Cool Down
Stretch your muscles before and after exercise to prevent injury and aching muscles the next morning, to improve flexibility, and to make the whole experience more enjoyable. Stretching means moving a body part slowly as far as the muscles will go and holding that position for twenty to thirty seconds. Let up slowly and stretch the muscles again, a little farther this time. When you have taken ten to fifteen minutes to stretch all of your major muscle groups, you can warm up. Warming up means doing the exercise you plan to do but at a much slower pace, just to get those muscles ready for their activity.
When finishing your exercise, gradually reduce the intensity of exercising over the course of ten to fifteen minutes. Cooling down gradually prevents aching muscles and cramps. As part of your cool down, stretch your muscles thoroughly for ten to fifteen minutes. This helps distribute the blood back into the body and prevents it from pooling in the muscles.
Exercising is best on an empty stomach. Drink pure water when needed before, during and after exercise.
Choosing Your Activities
There are numerous ways to become physically active. Strive for a minimum of twenty minutes of physically challenging activity three or four times a week. Exercise can be integrated into your busy schedule and become part of your lifestyle. For example, it is much healthier to walk or ride your bicycle to your destination than it is to drive. Take the stairs instead of the elevator or the escalator. Break the television habit and invigorate yourself with physical activity.
Set measurable activity goals that are realistic and sensible for you, and share these goals with family and friends. When you achieve your goals with regularity, review them and set challenging new goals. Many people find it easier to stick to exercising when they join a group, go to fitness classes or work out with a friend. Remember to warm up and do some stretching before and after your workout.
Choose activities that are challenging enough to get your heart beating a little faster and your circulation moving. You will find physical activity more satisfying if you push yourself a little. Think of exercise as your chance to feel good. If you find yourself gasping for air, getting dizzy or suddenly weak, slow down. Any kind of pain is a signal from your body that you are working too hard. Physical activity should be invigorating, not exhausting.
Choosing more than one type of activity is healthier for the body because more muscle groups are worked. Try different kinds of physical activity to keep yourself interested. You are more likely to stick with an exercise if you have fun doing it. Choose ones that suit your lifestyle, and do them regularly for a month or two before switching to new activities. Brisk walking is a simple and safe way to start. Begin slowly and gradually, move to increasingly strenuous activities as you feel comfortable with them. Think creatively. Cross-country skiing, skating and snowshoeing are great outdoor winter sports for those in northern climates. Badminton, volleyball and hockey are stimulating indoor and outdoor activities. Check local newspapers for courses and services offered by community centers and colleges. Along with the usual aerobics and step classes, you can try more gentle activities such as dance, stretching and water exercises. You can practice many of these routines at home as well.
Walking, hiking, swimming, and bicycling are particularly healthy because they are easy on the heart, muscles and joints. As outdoor activities, they also offer replenishing fresh air and the enjoyment of being outside.
Walking
Walking is the perfect exercise-it is easy, enjoyable and free. Walking is healthy at various paces. Anything faster than a stroll tones your muscles, restores circulation and increases your heart rate. A regular, brisk walk can improve physical fitness dramatically. Walking is easier on the muscles and joints than jogging, and there is little risk of injury, even for someone just starting out. A brisk walk is an excellent means of releasing stress after a full day indoors. It can prevent headaches and improve concentration, memory and mood. Furthermore, a walk is a healthy way to lose weight and combat high blood pressure.
Walk as much as you can, preferably three or more times a week for at least twenty minutes. A short stroll is better than none at all, but the longer you walk, the healthier it is for your muscular, respiratory and circulatory systems. Before walking, stretch the muscles to keep them flexible and deter injuries. Be kind to your feet, knees and back-wear comfortable walking shoes with cotton or wool socks. Whenever possible, walk on soft grassy or earth surfaces. Set aside time when you can walk for leisure and relaxation, such as your lunch break. Choose to walk rather than drive. These are great ways of sneaking some healthy activity into an otherwise busy daily schedule. As a bonus, it benefits the environment to have fewer cars on the road.
Hiking
Hiking is an extended walk in a natural environment. It is an excellent activity to release stress, have fun and benefit your health and spirit. Nature provides a peaceful and interesting background, the air is pure and the trails are a soft cushion for your skeletal system. The fresh air and workout stimulate your appetite and ensure a good night's rest. Climbing uphill will give your heart and lungs a steady workout.
Wear comfortable, supportive shoes or hiking boots. Bring a backpack with some water, food and extra clothing as the weather and temperatures can change quickly, especially at higher altitudes. Always pay attention to where you are going. Bring a map and make sure the trails are well marked. Hike for a couple of hours or an entire day-get fit at your own pace and keep your weight down in an enjoyable way. Hiking is safe, inexpensive and pleasurable. It is a terrific activity for seniors, pregnant women and children.
Water Activities
Water activities are highly therapeutic, and are often used to heal and improve the symptoms of the serious diseases. For centuries, natural springs of water have been used therapeutically. Varying temperatures of hot and cold baths rejuvenate the body and strengthen resistance to disease. Swimming exercises the largest number of muscles and offers an ideal range of movement. Swimming encourages rhythmic, deep breathing and gives the heart a workout. Enquire about taking lessons if you want to improve your swimming skills.
Water activities are suitable for everyone. Since the water provides ideal support for the muscles and joints, water activities are a safe and effective sport for the elderly or for those who are particularly sedentary or overweight. Water sports are also great for asthma sufferers, since they improve lung capacity and takes place in an environment with high humidity and little dust. Like any exercise, start slowly, warm up first and stop when you get tired. Shake out trapped water from your ears if it enters. Always swim with a friend, and on an empty stomach to avoid cramps.
Bicycling
Bicycle riding is an excellent way to have fun and get fit. The bicycle is regaining popularity as an efficient means of transport. In countries like Holland and China, the bicycle is a standard form of transportation-cyclists can park much more easily than drivers and have fewer problems with traffic jams. Biking is environmentally friendly and can be an excellent aerobic workout with comparatively minimal effort. Stationary bicycles are a popular option for keeping fit indoors during winter weather.
When buying a bicycle, choose one that fits your height and adjust the seat accordingly. Remember to wear a helmet.
Stretches and Exercises To Do on the Job
People who perform repetitive movements on the job, such as computer-terminal operators, bus drivers, assembly-line workers, hairdressers, librarians and musicians, often develop muscle tension and repetitive strain injuries. Aching wrists and sore forearms are signs of repetitive strain injury and carpal tunnel syndrome, where ligaments, tendons or muscles become sore and injured from overuse. Stretching several times throughout the day combats muscle tension and can prevent more serious or long-term problems from developing.
Many people suffer headaches and tension in the neck and shoulders which is often the result of stress and poor posture while working. The exercises and stretches provided can help prevent and combat these problems.
Neck Exercises
Sit up straight and keep your shoulders down, slowly move your head to the right as far as you can and hold for five to fifteen seconds. Return to the center, and then do the same on the left side. Now tuck in the chin and roll the head forward to your chest, keeping the shoulders down. Hold that position for five to fifteen seconds. Focusing straight ahead, bend the neck to the right side as far as it will go towards your shoulder and hold for five to fifteen seconds. Repeat on the left. Each exercise should be repeated several times, three times daily.
Shoulder Exercises
Shrug your shoulders as far as you can up towards your ears and hold for five to fifteen seconds, then relax. Repeat three times.
Let your arms fall beside you and slowly rotate your shoulders forward in a circle. Repeat continuously ten times, and then rotate backward.
To improve your posture, clasp your hands behind your back and straighten your arms. Push your hands upwards and towards your head. Hold that position for five to fifteen seconds and let your arms fall loose. Repeat.
Lower-Back Exercises
Lower-back problems are often linked to weak abdominal muscles and poor posture. Tilting the pelvis forward uses the abdominal muscles and straightens the back. Stand with your back pressed against a wall. Feel the wall against all parts of your back, especially your lower back. Keep your pelvis tilted forward and bend your knees, maintaining contact between your back and the wall. You may find yourself moving down the wall a little as you move your pelvis forward.
Sit-Ups
Sit-ups are terrific for strengthening abdominal muscles and helping lower-back problems. Sit-ups are best performed in the two stages described below. First, get into the rhythm of doing a pelvic tilt. After you establish this rhythm, contract your abdominal muscles and add an upper-body movement to complete the sit-up.
Pelvic Tilt
Lie with your back on a comfortable surface like a padded mat or a carpet. Keep your lower back pressed into the floor at all times and your feet planted flat on the floor. Tilt your pelvis forward and hold for five to fifteen seconds. Relax and repeat ten to twenty times.
Sit-Up Motion
Add a sit-up motion to the pelvic tilt by contracting your abdominal or stomach muscles. Feel those muscles contracting-those are the muscles you want to work and strengthen. Lift your shoulders off the floor with your stomach muscles to complete the sit-up. Halfway up is the maximum. Any more than that and you are working different muscle groups. Support your neck with your arms behind your head, and keep your elbows out. You should not be able to see your elbows as you are sitting up.
Imagine you have an orange lodged between your chin and your chest-keep your chin well away from your chest. Always look upwards towards the ceiling when doing sit-ups. Exhale as you complete the forward motion upwards. Come down from the sit-up slowly, inhaling as you go down. Rest for a brief moment with your full back against the mat or carpet before exhaling and sitting up again. Repeat sit-ups ten to thirty times. Sit-ups may be done every day. An abdominal exercise machine will not make a difference, but if it encourages you to exercise, use it.
Wrists and Forearms
Computer-terminal operators and others who make repetitive motions with their wrists and forearms can benefit from the following stretches.
Make a fist, squeezing tightly for five to fifteen seconds. Stretch your fingers out as far as they will go, and hold this position for five to fifteen seconds. Now, hold your arms and wrists still, moving your hands in a circle. Do this one way, then the other. Give your hands and wrists a good shake. With one hand, bend the fingers of the other hand back as far as is comfortable. Feel the stretch in the wrists. Hold that position for five to fifteen seconds. Repeat the stretch with the opposite hand. Perform these stretches as often as necessary.
Reduce the chance of repetitive strain injuries by ensuring that your desk, chair and computer are at the correct heights. When sitting at a desk with a computer, your back should be straight and your feet flat on the floor. You should have ample room under the table for your legs. The computer screen should be straight ahead of you. Your head should remain looking forward, not tilted. If you are copying text, an upright copyholder can save your neck muscles from undue strain.
The image on the screen should be sharply focused with good contrast and no glare from windows or light fixtures. Anti-glare filters are available. The print should be large enough to read comfortably. A single color tends to be less strenuous on the eye muscles. Ensure your work space has adequate background lighting.
The chair should be adjusted so that the knee and hip joints bend at right angles. Foot rests are sometimes helpful. To prevent wrist and forearm injury, the keyboard should be low enough so that the wrists are straight and the elbows are bent at right angles. The keyboard should be placed on a surface that lies lower than the desk. Every office worker should get up and move around frequently throughout the day. The body is not designed to remain in one position for long periods. Even with the best equipment, remaining in one position too long can lead to muscle strain and discomfort, leading to increasing stress and tension. If you feel tense, get up and move around for a minute or two.
External Healing Deep Breathing
Like the invisible breeze that sends a sailboat on its journey, breathing supports life in you, filling your sails with vitality. You can survive without food or water for a limited time, but you cannot live without oxygen for more than a few minutes. With each breath, cells are replenished with oxygen and the energy to perform all kinds of essential functions. Cells that do not receive oxygen eventually become cancerous. Breathing is one of the main ways the body detoxifies. The lung itself is a detoxification organ, drawing in oxygen while eliminating carbon dioxide and other toxins. Breathing also reflects your psychological and emotional well-being which changes rhythm according to your state of mind. When you are relaxed, you breathe more calmly and deeply than when you experience pain, anger or fear. By learning to control your breathing, you can influence your emotional and physical health.
Breathing is a key to increased energy and prolonged youth. Although the lungs cannot be used constantly to full capacity, regular use ensures strong, healthy lungs and adequate oxygen supply all the time. Most people rarely use their full lung capacity. Only at birth do people breathe properly. Even children begin to breathe shallowly, especially during stressful situations. This lack of oxygen negatively affects mood, concentration and energy, as well as every organ in the body, especially the brain. In the long term, respiratory health and, subsequently, overall health suffer. Lack of exercise is a common cause of poor lung capacity. Stress and anxiety, obesity, cramped or lazy posture and restrictive clothing also create shallow breathing.
Simply paying attention to breathing, and practising breathing techniques improve lung capacity and overall well-being. Proper breathing restores concentration and inner calmness when you feel stressed, angry or anxious. Deep breathing will rejuvenate the mind and body when you feel tired, and help prevent illness. If you suffer from ill respiratory health, asthma, emphysema or chronic bronchitis, breathing exercises can improve your ability to breathe and prevent infections from recurring as frequently. Breathing techniques are a powerful tool to calm your nervous system, slow your heartbeat, relieve insomnia, and lessen or even kill pain. As many women know, breathing techniques are remarkably useful during labor to help control pain and anxiety.
Guidelines for Proper Breathing
The first step to breathing properly is learning to exhale fully. Empty the lungs completely. A common mistake is trying to breathe in when the lungs are not fully emptied of stale air. Once you breathe out fully, breathing in occurs naturally. Exhale through the mouth through rounded, tightened lips. Your stomach should flatten as you breathe out.
When inhaling, breathe in through the nose, which filters dust particles and bacteria from the air and adds warmth. Proper breathing includes learning to breathe in with the diaphragm. The diaphragm is the muscle and connective tissue that divides the chest from the abdomen. Diaphragm breathing helps to get more air in and out of the lungs because the moving diaphragm makes room for the expanding lungs during inhaling and forces out as much air as possible during exhaling. When breathing in, you should notice your stomach move up with each breath. Focus on this technique and keep practising. Breathing in this way ensures full use of the lungs, calms the nerves and it also assists the digestive process by stimulating the liver and digestive organs.
When practising breathing techniques, you should be comfortable. Choose a quiet place away from disturbances like the telephone or the doorbell. Concentrate on breathing slowly, calmly and rhythmically. By doing these exercises you are taking time out to relax and focus on your body. This in itself is therapeutic and a healthy habit to incorporate into your daily schedule. With daily practice, your breathing technique will improve and become more natural. Ultimately, you will achieve a lower pulse rate and the ability to calm your nervous system through proper breathing.
Deep Breathing Techniques
Lie on your back. Place a pillow under your knees and rest your hands on your upper stomach. (If you prefer, you may choose to sit instead of lying. In this case, either sit comfortably on a chair with your feet flat on the ground in front of you, or assume a cross-legged or kneeling position on a mat on the floor.) Close your eyes. Now pay attention to your breathing. Is it fast or slow, anxious and shallow, or relaxed and full? This awareness is important. First, concentrate on how you breathe. When you inhale, breathe slowly and deeply through your nose, trying to breathe in through the stomach so that your hands rise and fall with each breath. As you breathe in, count slowly to six, then hold your breath for two to three seconds before exhaling through your mouth for six seconds. Repeat between fifteen to twenty times. A feeling of heaviness or warmth is a sign of deeper relaxation.
Walking outdoors is an ideal environment for breathing fully because of the stimulating combination of fresh air and exercise. Inhale slowly for seven steps, then exhale slowly, again taking seven steps.
Progressive Muscle Relaxation
Consciously tighten and relax each muscle, starting at the toes, and working up through the body. Inhale slowly as you tighten a specific muscle. Focus your attention on how your muscles feel as you tighten and relax each one.
These techniques will help you to become more aware of your breathing. Whenever possible, practice these exercises in fresh air. In an emotional or stressful situation, simply remembering to breathe can bring the situation under control. On a daily basis, try to be more aware of how you breathe and what causes your breathing to change. Noticing your strained breathing can alert you to breathe more deeply and calmly.
To strengthen the respiratory system, recognize that proper breathing and adequate exercise are paramount. The lungs need to be used and challenged daily to function optimally, just like other parts of the body. As long as you pursue daily physical activity in fresh air, the natural act of breathing ventilates and restores circulation to every lung pocket. Today, few people do hard physical labor. People with a sedentary lifestyle should exercise and practice breathing properly to maintain a healthy respiratory system, help combat stressful situations and increase vitality.
Respiratory health is dependent on air quality. You can make a large contribution towards improving air quality in your immediate environment. Ventilate your living quarters regularly with fresh air, especially the bedroom. In the winter it is also important, despite the cold, to replenish the air supply regularly by opening windows for short periods. Plants will also improve your indoor air quality because they naturally release oxygen. If you find the air dry, place water containers throughout the rooms or purchase a humidifier. This is often necessary during winter months when central heating removes moisture from the air. Smoking and choosing to remain in smoke-filled areas weaken the respiratory system. Fresh air is essential because every cell in the body requires oxygen.
Unfortunately, many people live in cities where chemicals and smog poison the air. They work and shop in air-conditioned rooms, and close the windows to shut out noise. People are often deprived of sufficient oxygen. The mind becomes tired and unfocused when the brain is deprived in this way. A walk in the park or garden can offer some quick relief. Take your bike instead of the car. Nothing beats the fresh air of a forest-its oxygen-rich air is healing to the respiratory organs.
External Healing Hydrotherapy (by G. Schleinkofer)
Hydrotherapy means healing with water in its three forms: solid, liquid and vapor. It comprises dozens of forms of treatment, including washing, wraps, affusions and baths.
Water works as a natural stimulus, increasing energy and resistance to disease, and improving body awareness. Since human beings are warm-blooded, we react very sensitively to changes in temperature. These reactions activate all the vital body systems to equalize and stabilize body functions. Cool or cold water stimulates the body and increases the use of oxygen in the cells. Warm or hot water dilates blood vessels, improving blood circulation which improves the transport of oxygen to the brain and speeds the elimination of toxins. Hydrotherapy will achieve not only a well-balanced body but also a healthy, alert mind.
Water has been used for healing since ancient times. Monuments from the age of the ancient Assyrians, Egyptians and Babylonians bear witness to the importance of water. The Bible gives strict instructions for regular bathing as well as using water for cleansing and atonement. The ancient Greeks and Romans had a highly developed bath culture which played a role in the maintenance of good health and healing. The Romans refined the bath culture, emphasizing the healing powers of natural springs. Many Roman baths can still be found today. Spas in Asia Minor existed as early as 500 BC and offered hydrotherapy, massage and gymnastics. Modern hot tubs, saunas, swimming pools and the morning shower ritual continue the ancient traditions.
Father Kneipp's Hydrotherapy
Father Sebastian Kneipp (1821-1897) was the most famous advocate of hydrotherapy. Kneipp (pronounced Ka-nipe) therapy comprises close to 120 different uses of water. His treatment consists of actively training the blood vessels and the whole body to function properly on their own. The variety of water treatments toughen the body against wind and weather. Cold and warm water are used, often with the addition of herbs. (See Section 7, Healing Herbs.)
Modern research has confirmed the effectiveness of Kneipp treatments. Many spas and clinics in Europe offer Kneipp therapy with highly trained specialists, who carefully select, for each patient, the most appropriate treatments and monitor progress.
Natural stimuli such as forests and the sound of birds singing are increasingly vanishing from our society. At the same time, we are subjected to a huge inundation of artificial stimuli (noise, light, radiation, environmental pollution, the media, and stress). The human body has learned to cope with natural stimuli through a system of equalization and regulation. If these natural stimuli are missing, the body loses the ability to adapt to changing situations. In Kneipp's opinion, this is the cause of many illnesses.
Basic Principles of Hydrotherapy
1. Never use cold water on a body without warming the body first, through exercise or warm foot bath.
2. Empty the bowels and bladder before beginning applications.
3. After cold application, do not dry parts of the body but wipe off with the hand, except for areas with large concentration of hair, areas exposed to air (head and hands) and between the toes.
4. Dry parts of the body after warm and hot applications.
5. Reheat the body ten to fifteen minutes after cold applications.
6. Follow warm baths, three-quarters or full baths with a cold application and a half hour to one hour of bedrest.
7. Generally, follow short treatments with active exercise.
8. Leave an interval of one to four hours between applications, and between applications and meals. Intervals depend entirely on the application and the bodily reactions they create.
9. Do not use alcohol or tobacco before and after applications.
10. Use cold applications with acute disorders, and warm applications with chronic disorders.
11. Vary treatments so the body does not get used to the stimulus. That is, treat the upper body one day and the lower body the next day.
12. Give each treatment with utmost concentration.
Temperature
Kneipp treatments are given with cold, cool, warm and hot temperatures. The greater the difference between the area being treated and the water temperature, the greater the stimulus. With cold water, a minimum temperature difference of 50°F (10°C) between the skin and the water is needed to produce a good reaction. If alternate treatments are given, always change from warm to cold. Brisk changes from hot to cold can create negative reactions. Treatments with increasing temperature should begin with lukewarm and slowly rise to hot.
Hydrotherapy Techniques
It was important to Kneipp to lead a simple and natural lifestyle. As such, he recommended water exercises to strengthen the body, such as water stepping and dew walking.
Of the over 120 different treatments with water, the main ones used regularly in clinics and easily used for self-treatment are washings, inhalations, wraps, affusions and baths.
Dew Walking
Dew walking relieves mild arterial circulatory disorders, venous disturbances in the legs (varicose veins) and morning grumpiness by promoting blood circulation and strengthening the veins, muscles and immune system. Start this exercise with warm feet. Walk over dew-moistened grass for about five minutes. Dry off just between the toes and warm up the feet immediately afterward with warm socks and movement. This exercise is a great 'pick-me-up' for those with sore muscles and general sluggishness.
Water Stepping
Water stepping calms in the evenings and refreshes during the day. This therapy is particularly effective for mild circulatory problems, sensitivity to the changes in weather, excessive foot perspiration, susceptibility to infection, mild hypertension, vascular headaches, and difficulty sleeping. Water stepping strengthens veins, calms the nervous system and stimulates metabolism.
Step bare legged into water until just below the knee. Use a large bucket, bathtub, fountain or the ocean for this purpose. Walk back and forth, always lifting one leg out of the water. Walk like a stork, lifting each leg completely out of the water. The change between the cold water and the warm air will produce a healing effect. Ten to fifteen seconds of stepping might be all you need. Stay in the water only as long as you remain comfortable. You can even try walking barefoot in the snow (high-stepping all the time). Immediately wipe off the water, dry between the toes, put on socks and warm up the feet by walking about.
Washings
Washings are the simplest and mildest form of hydrotherapy. During a washing, a cloth is used to cover the body with a fine film of water. The temperature of the water is different from that of the skin, so a mild stimulus is achieved. It also relaxes muscles, promotes sleep, regulates blood pressure, stimulates metabolism, activates immune system and improves circulation. Wash-ings can be cold, cool, alternating warm and cold, or hot. Alternating warm and hot washings can be used for circulatory disorders. Con-trasting warm and cold washings can help ward off disease. Apply washings to one part of the body only, or combine them for a complete body washing. After a washing, keep warm in bed and rest for thirty to forty-five minutes. No perspiration should be left after the washing.
Upper Body Washing
Fold a wet cloth into four, and hold in the left hand. Wash the surface of the right hand, up the exterior surface of the arm and back, over the shoulder down the interior surface of the arm up to the armpit, which is wiped twice. Turn the cloth over and wash the left side. Rinse out the cloth out and wipe the neck from the right to the left side. The trunk is then wiped from the shoulders, up and down, four times, from right to left. With female patients, turn the cloth over and wipe the area below the breasts. The back is washed in the same fashion.
Lower Body Washing
Front
Fold a wet cloth in half. Wipe from the right foot up the side of the leg to the hip, then down the front of the leg. Wash up the inside of the calf and thigh, wiping the groin area twice. Rinse the cloth and use the same procedure for the left leg.
Back
Fold a wet cloth in half. Wash the right foot, up the outside of the calf and thigh to the hip and down the back. Work up the inside calf and thigh, wiping the crease below the buttock towards the hip twice. Rinse the cloth and use the same procedure for the left leg. Rinse the cloth again and wipe the right buttock in a circular motion, then the left buttock. Turn the cloth, then wipe the soles of the feet, first right, then left.
Abdominal Washing
Lie on your back with bent knees and wash the abdomen in a clockwise motion twenty to forty times. To strengthen the effect, leave the moist cloth on the abdomen covered by a dry towel. Apply in the evening to induce sleep.
Extremities Washing
Extremities washing is mostly used to decrease a fever. Cold water constricts the blood vessels, and stimulates the nervous system. The rapid reaction that follows is the increase of heat production. Only the part being washed is uncovered, rapidly washed, then recovered. The next washing is applied, once the previous part is dried.
A series consists of five to seven washings. The goal of this treatment is to induce perspiration. After approximately ten minutes of perspiring, rinse the body, change the bedding, if necessary, and rest. Perspiration helps normalize body temperatures. If no perspiration results after the first series, a second treatment can follow after two hours. For optimal results, apply between five and seven washings in the morning, when the body is still warm from sleeping and the nervous system is active.
Inhalations
For quick relief of a stubborn head cold or sinus infection, use steam inhalations. Repeated inhalations can prevent head colds from becoming persistent sinus infections or can help stubborn infections heal more quickly and completely.
In most instances, steam inhalations combine aromatherapy and water therapy. Inhaling the fresh aroma of ocean salt water or a pine forest in the mountains is also therapeutic for the sinuses and lungs. Ocean air also provides mineral salts and trace elements from sea water. Decades ago, tuberculosis patients were sent to the mountains, and asthma patients to the seaside, for this purpose. Breathing exercises themselves are excellent conditioning for the upper airways and lungs, and keep illnesses at bay.
Today, steam inhalations are highly recommended for all upper respiratory problems, including infections and persistent, recurring conditions. While the modern humidifier is used to keep air moist during a respiratory infection or asthma is also excellent, steam inhalations with herbals are more effective. (For more information, see Section 7, Healing Herbs.)
As the steam loosens the thick, tough mucus in the sinuses, bronchial tubes and lungs, the tiny muscles lining the bronchial tubes relax, easing breathing and coughing. Dry air passages are moistened, and loosened mucus is eliminated easier by coughing or blowing the nose. Steam inhalations also stimulate circulation in the facial skin, as well as in the mucous membranes of the respiratory tract. For this reason, inhalations are used to open the pores in the treatment of acne and other skin disorders, and to maintain general skin health. Steam inhalations actually increase circulation to the entire head, providing relief of headaches and migraines. Stop the inhalation if you feel dizzy. Those people with high blood pressure should refrain from inhalations of hot steam altogether.
For a facial steaming or inhalation, bring a large pot of water to a boil, add sea salt or a few drops of herbal oil such as camomile, eucalyptus or peppermint, and bend your upper body over the water. Use a towel to drape over the head to guide the steam onto the face. If you prefer a special aromatherapy steamer, take extra precautions to clean it thoroughly, since bacteria can easily breed in the warm, moist environment. For inhalations, breathe the steam in deeply but comfortably. Continue for ten to thirty minutes and end with a splash of cold water over the face. Lie down and relax for at least fifteen minutes, preferably longer. To heal an upper respiratory infection, it is recommended to use a longer inhalation and lie down for an hour or more to promote sweating and hasten the removal of toxins from the body. To avoid getting chilled, keep warm indoors for at least an hour after an inhalation.
Wraps
A Kneipp wrap is the envelopment of a body part with a well-wrung out wet cloth followed by two dry cloths.
Wraps are applied cold, cool or hot. They produce, retain or remove heat and through the body's temperature regulation mechanisms, achieve internal stability. External reactions are simultaneously produced in the treated areas. People with severe circulatory disorders should use wraps with caution.
Many people feel apprehensive or claustrophobic in a full body wrap. If this is the case, you can leave the arms out or use a smaller wrap. Also, you can begin with warm temperatures and gradually increase to cooler temperatures. A person might not be able to warm up in a cold wrap if the inside layer is too wet, if the body was not warm enough to start, if the wrap is not tight enough or if the person is particularly weak.
If the person is not able to warm up, remove the wrap after twenty minutes and use a warm water bottle. Do not repeat the wrap until the next day.
Heat Removal Wrap
Reduce fever through the application of cold water, clay water, as well as ice, cold packs, curd and clay wraps. An intense removal of heat will appear which slowly decreases due to the gradual reheating of the wrap.
Heat removal can only occur with a certain temperature. This necessitates the removal of the wrap before it has reheated. The wet cloth should be wrung out only slightly. The cold water is meant to absorb as much heat as possible.
A mild anesthetic effect is possible, which is especially helpful in acute inflammation. It is usually necessary to repeat the application several times.
Heat Producing Wrap
An increase in heat production, through an increase in metabolism, is produced by applying a cold wrap over an extended period (forty-five to seventy-five minutes). The initial, short cold stimulation (five to ten minutes) results in a removal of heat. During the heat removal phase, the veins constrict, respiration and pulse rate increase and muscles become toned.
The body then produces heat to stabilize temperature. This reaction leads to a warming of the wrap and improves the circulation. Respiration decreases, lowering the body's pulse rate and blood pressure.
Increasing circulation promotes the removal of metabolic wastes and increases oxygen supply to the cells. Wraps also produce a sedative effect on the nervous system and the psyche, when applied for a longer time.
Perspiration Inducing Wrap
The perspiration-inducing wrap is applied cold and differs from the heat-producing wrap by staying on longer, that is, until sweating is achieved and then for an additional half hour. Follow a perspiration-inducing wrap with a washing with lukewarm water. Teas (especially elder blossom and/or linden) can be given before and during treatment to help with sweating and to provide warmth if for chills. Hot water bottles or other heat sources can be packed around the body for further warmth. Once you are well-covered, the window can be opened slightly.
This treatment is very sedating to the nervous system and the psyche. Sweat-producing wraps stimulate an increased elimination of poisons through the skin. Since minerals and liquids are also expelled in the sweating process, they must be replenished by drinking tea, fruit juices or mineral water.
Affusions
Affusion involves the application of a stream of water without pressure to coat the body or part of the body. If using your shower, remove the shower head or hold a washcloth over the nozzle to create an even flow. This treatment can be used with cold, temperate or warm water. An alternating affusion consists of a warm, followed by a cold application, normally there are two rotations. Should a stronger stimulation be required, three alternating applications are possible. To reduce the stimulation, apply only once. Repeated application is normally used only with cold water.
Holding
The prolonged application to a certain part of the body is called holding. The application should not be concentrated on a specific point, but rather move slightly. As a rule, the application remains in the general area to be treated. (For example, not more than four inches above the knee, for a knee therapy.) Hold a cold affusion from five to eight seconds. With alternating applications, prolong the warm part of the treatment.
Affusion after Bath
Apply a cold stream of water without holding in one uninterrupted stroke. Treat only the part of the body that has been warmed by the bath. Before this treatment and after a full bath, cool the forehead and heart area first.
Warm-up Affusions
Begin with lukewarm water and finish with the highest acceptable temperature. Treat a specific part of the body until the skin becomes red from increased blood flow to the area.
Pressure Affusion
Application of pressure provides a much stronger stimulation and uses a higher temperature in the warm application. Pressure draws blood to the surface to be cooled. This affusion can be applied as cold, hot or alternating treatments. The intensity of the pressure can be varied during the application. The result of a high pressure affusion is much more intensive if combined with a herb bath.
Whip
With a short up and down wrist movement of the nozzle, it is possible to achieve a whip effect with the stream of water hitting the body. In the alternating applications, only one warm and then cold part is used. In the warm section of this treatment, the whip action is not used. In the cold section, only a short application of the whip action is required.
Knee Rinse
A cold knee rinse lowers blood pressure and promotes circulation in the veins. The cold knee rinse also alleviates headaches, varicose veins and reduces body temperature. Do not use when menstruating, with sciatica pains, bladder infections, or when cold and shivering. Stop immediately and rest if feeling faint.
Start your cold rinse on the right side of the body. Point the water jet along the outside of the leg, up to the knee, hold the nozzle for a few seconds just above the knee, then go down along the inside of the leg. The water should not splash, but just form a water film on the skin.
Thigh Rinse
The cold thigh rinse is used for varicose veins, slight circulation problems in the legs, sleeping problems, general nervousness, irritability, and stress.
Legs and feet should be warm when starting and room temperature should not exceed 68°F (20°C).
Start on the back of the body. Point the water jet at your right foot. Guide the nozzle along the outside of your leg up to your hip and keep it there for a few seconds. Then, guide the water along the inside of the leg back to the foot and switch to the left leg without pausing. Move the water along the outside of your left leg up to your buttocks. Keep the water there for a few seconds, moving right and then left again just below your sciatic nerve.
Continue with the front of your body. Start again with your right leg, switch to the left, end with a short rinse of the soles of your feet.
After the rinse just shake off the water. Put on a jogging suit and warm socks over the still-damp skin and warm up in bed. Still better would be bicycling, walking, or similar exercise until completely warmed up.
Avoid this treatment if you suffer from low blood pressure. If your legs begin to turn blue, stop immediately, cover yourself with a blanket, place a hot water bottle on your feet and rest. If you feel cold during the application, change to warm water.
This treatment leaves a wonderful, warm sensation not only in the legs, hips and stomach, but all over the body.
Baths
Full Bath
Cold full baths 50-68°F (10-20°C) for five to ten seconds stimulate the metabolism, draw out fever, and increase circulation and skin tone. They are especially recommended for increasing immunity and fighting obesity. Patients who are weak or anemic, or suffer from heart disease, arteriosclerosis or infectious lung disease should not take cold full baths.
Warm full baths 95-102°F (35-39°C) for up to twenty minutes are nerve-calming and are enhanced by adding herbal infusions. (See Section 7, Healing Herbs.) A warm full bath is recommended for insomnia, nervousness, neuralgia, sciatica, osteoarthritis and joint stiffness. Finish a full bath with a short cold shower.
Hot full baths 104-111°F (40-44°C) for ten to fifteen minutes are recommended for rheumatic conditions, kidney ailments and to promote sweating. Keep temperature constant by adding hot water as necessary and rest in bed for a half hour to an hour afterwards. When fatigued, a short dip in a hot bath can be as invigorating as a short cold bath. Hot baths are not recommended for people who have circulation problems, heart problems, high blood pressure or arteriosclerosis, as they will cause the heart to race.
Half Baths
Half baths mean that water reaches only to the hip. Half baths are less strenuous than a full bath for people with poor circulation.
The Increasing Temperature Half Bath
Cold and shivering people will quickly warm up in a half bath with increasing temperature. With the increasing temperature, veins in the skin enlarge slowly, carrying the heat from inside the body to the surface. This causes the body temperature to drop slowly. In addition, the enlarged vessels will induce sweating, which contributes to body detoxification.
Partial Bath
A partial bath is a practical treatment for an inflammation or injury to one part of the body. Immerse the affected part in 95-105°F (35-41°C) water for about ten to fifteen minutes.
Sitz-bath
Sitz-baths are used to treat problems in the pelvic area. For a hot sitz-bath, fill a large bucket half full with 95-105°F (35-41°C) water and sit in it with only the lower abdominal and genital area being submerged and the legs and upper part of the body raised out of the water. For a cold sitz-bath, place only a few inches of cool infusion (not below 68°F/20°C) in the bucket.
Cold Water Genital Rub
To strengthen the reproductive organs and for general detoxification, apply the cold water genital rub. Sit on a narrow board that is placed over a tub of 53°F (12°C) water, with feet in the water. Dip a cotton cloth in the water and gently rub over the genitals. Use water generously. Continue for ten minutes, then dry genital area well and rest for one hour in bed.
Anal or Genital Steam Bath
This bath is used to disinfect and heal the genital area, for inflammations of the bladder or for older men who have difficulty urinating.
You will need a large container for the water. Cover one half with a narrow board for sitting or place the container under a mesh seat or wicker chair. Use two to three quarts of hot water and two to three handfuls of herbs to create an herbal infusion. Pour the boiling herbal infusion into the container. Keep your body warm with a large towel which also should cover the container to prevent steam from escaping. Sit for five to ten minutes, until no more steam rises. Keep warm and rest in bed for at least twenty minutes afterwards.
Foot Baths
Foot baths have a special place in Kneipp therapy. They regulate warmth, promote healthy blood circulation, and have a soothing, healing effect.
The Increasing Temperature Foot Bath
This foot bath is suitable for treatment at the beginning of a cold; it warms the whole body and promotes blood circulation in the nose and throat. Do not use if you suffer from varicose veins or heart/circulation problems.
Put a bucket or high footbath in your bathtub, and pour in one quart of hot thyme tea and three cups of stinging nettle tea. Add cold water until the skin temperature reaches 91°F (33°C).
Place your feet in the tub. For the next fifteen to twenty minutes, increase the water temperature in stages by adding water as hot as you can stand it (maximum 107°F/42°C).
Afterwards, dry your feet, wrap them into a soft towel or put on warm socks. Lie down and rest at least fifteen to thirty minutes.
After the increasing temperature foot bath, your feet and legs will show a slightly red hue. Your body will be suffused with warmth and a feeling of well-being. Breathing will be freer and easier.
The Cold Foot Bath
Use when overheated, having problems falling asleep, or when you finish exercising. It is also good for headaches, varicose veins, tired legs, or sprains or pains in the ankle area.
Fill the foot bath or sink with cold tap water and immerse your feet. Keep them in the water for no longer than fifteen seconds to one minute.
After the foot bath, shake off the water and remove the excess with your hands. Do not pat your feet dry. Put on warm socks and keep warm by resting in bed.
The Warm Foot Bath
This treatment stimulates the blood circulation and relaxes the lower body organs. It soothes and heals kidney and bladder infections, induces sleep for people with a tendency to have cold feet, and generally stabilizes the nervous system. Use herbal supplements of your choice with the warm foot bath. (For more information, see Section 7, Healing Herbs.)
Use the warm foot bath only if you do not suffer from high blood pressure. With vein problems, keep the water no more than ankle deep.
Proceed in similar fashion as with the cold foot bath, but use water with a temperature of 96-100°F (36-38°C). Keep feet in water for ten to fifteen minutes.
Finish with a quick, cold shower up to the knee, starting with your right leg, or take a short, cold foot bath.
After the warm foot bath, cold feet will warm up, the circulation in the legs will improve, and your whole body will feel comfortably warm.
Alternate Foot Bath
This is one of the most widely-prescribed treatments for tired legs, circulation problems, headaches or insomnia. Place two large containers or medium-sized garbage cans side by side. Fill one with warm water of approximately 86-104°F (30-40°C) and the other with cold water. Put your feet into the warm water for five minutes. The water level should rise about three-quarters of the way up your legs. Then, change into the cold water, putting your right leg in first. Exhale when you first get into the cold water. Count ten seconds and change back to the warm water for another five minutes, then move to the cold for ten seconds again. Dry your feet, put on socks and take a brisk walk for ten minutes or go to bed right away. Always keep feet and legs warm after treatment.
Alternate Arm Bath
If you have two sinks side by side, you can use an alternate hot and cold arm bath procedure. In Germany, this treatment is often used to stabilize blood pressure and to relieve headaches, angina and nervous conditions.
Clay Packs
Not to be confused with dirt or mud that you find on the ground, healing clay (or mud) has been sterilized and specially prepared, has the ability to absorb toxins and can be taken internally for diarrhea and food poisoning. It is also applied to wounds, itching skin, eczema, pus and inflammation, varicose veins, insect bites, rheumatic illnesses, neuralgia, strains, external tumors, liver and kidney problems.
Mix clay (it usually comes in powder form) with a little bit of purified water to form a thick paste. Place directly on affected area about half an inch thick and cover with a cloth. Leave clay on until it is dry, then gently dab off with a clean damp cloth, or shower. Mix clay with St. John's wort oil if you want to leave it on the skin overnight. The oil helps the clay stay supple and does not dry out or crack the skin.
Another method is to dissolve a tablespoon of clay in a cup of water. Dip a cloth into the mixture, wring it out slightly, then place the damp cloth on the affected area and cover with a dry cloth.
External Healing Massage Therapy
A massage can be a wonderfully relaxing way to release tension and improve overall well-being. There are several different healing therapies which use massage techniques, from basic stroking to reflexology, but all of them use the hands to provide relief and healing.
A massage can be relaxing or stimulating, depending on the condition you wish to relieve. In a relaxing massage, breathing becomes easier as your muscles relax, relieving respiratory conditions such as asthma and emphysema, calming and balancing the nervous system, and improving sleep quality. A stimulating massage in-creases oxygen to the skin and muscles, prevents illness by boosting the immune system, and also improves the circulatory system of both the lymph and blood vessels, which supply tissues with replenishing nutrients. Metabolic by-products are more actively re-moved through the improved detoxifying action of the skin, keeping the tissues young and healthy. Massage therapies work well in conjunction with other natural healing remedies, such as homeopathy, nutrition and dietary supplements.
Rest lying down for fifteen to thirty minutes after any massage therapy to allow the stimulated energy flow to act on rebuilding the body. Avoid alcohol or smoking before or after massage, and never receive massage in a state of stress, conflict or noise as it will not be effective. If you are suffering with a cold or fever, injury or inflammation, postpone massage until you are well. Ensure the room is comfortably warm and quiet. Turn off the telephone. Think positive thoughts during the massage and concentrate on getting healthy. Close your eyes for better concentration.
Swedish Massage at Home
For simple complaints like headaches and tense muscles, a relaxing or stimulating massage can be a quick and effective method of relieving pain and easing the aches associated with various illnesses and aging. Gentle, stroking techniques are particularly helpful for senior citizens and those suffering from osteoporosis, where the bones are more brittle and can break from very little pressure. Chronic back and neck pain are often associated with muscle spasms, which over time result in hard, fibrous tissue that is difficult to break down. Abdominal massage, especially when combined with exercises, can help remedy infant colic, menstrual discomfort and constipation. Many physical and structural problems can be improved by massage, including carpal tunnel syndrome, spinal curvatures and jaw problems. Athletes also use massage to increase mobility, prevent injury, and combat muscle soreness and fatigue. Massaging sore feet is a self-treatment that can rejuvenate the whole body. Babies particularly love to be touched and pampered. A light massage, with gentle, stroking, clockwise circles is soothing for both parent and child, and strengthens the parent-child bond. Learning massage techniques with a partner can combat the day's stresses, and lead to improved communication. It is also possible to strengthen the vitality and endurance of a person through massage. This applies not only to work and sports, but also to lovemaking. A set of basic techniques is provided here to get you started.
The person should be covered except for the area you are directly working on. If you are working with a table, make sure the height is adequate. A thick floor pad will also do (though a mattress may be too soft); the massager then works from a kneeling position on the floor. If you are the massager, you want to be as comfortable as possible and be able to use the weight of your body for massaging. If you just use your arms, you will wear yourself out quickly. Make sure your fingernails are short so they do not hurt the skin. Provide a pillow for the comfort of the massage recipient, lying it under the stomach or ankles for support. If the person lies on his or her back, the pillow should be placed beneath the knees. When you start, rub a little oil into your hands to warm it, and then massage the oil into the skin. You can add more oil as you need it, only a little at a time. Apply essential oils such as eucalyptus or peppermint to enhance skin circulation, relieve spasms and make the skin supple.
Three basic techniques for make up the traditional Swedish massage. To start, make long strokes, using the surface of the palms. This technique does not dig deeply into the individual muscles, but is an ideal beginning because it allows the recipient and therapist to become familiar with one another. Stroking is often used between techniques, as a means of keeping contact between massager and recipient. It is important to maintain skin contact at all times during the massage. Stroking also is an ideal way to end the session.
Kneading is a much deeper technique. Take a roll of skin and muscle into the hands and then move the thumbs along, putting pressure on the muscles. An alternative is to take a roll with one hand, then as you let go, take another roll with the other hand, moving systematically across the skin. Take care not to pinch the skin or work too vigorously, as this will leave both the recipient and massager exhausted.
A third technique is a hacking motion, a fast movement made with the edges of the hands which fall upon the body one right after the other. The wrists should be loose and the hacking done lightly, so as to leave the muscles invigorated and not pounded. This is an excellent way to lead up to the end of a massage.
Visiting a Massage Therapist
Some people visit a massage therapist for the relaxing environment and pampering they receive, knowing that it will also benefit their health. Combined with an afternoon in the sauna, a massage can be an ideal way to combat the effects of a stressful lifestyle. Others use massage therapy to treat a specific physical ailment. In either case, a massage can be a truly wonderful experience.
Soreness after treatment may develop; how long it lasts depends on the patient's tissue condition. Working through muscle knots can cause some mild discomfort, but you typically feel wonderful after a massage.
Today, massage therapy is a professional, therapeutic healing technique. Registered massage therapists honor a strict ethical code and work with a high degree of knowledge and professionalism. You should always feel comfortable and confident when visiting a massage therapist.
Manual Lymph Drainage
Manual lymph drainage was designed by the physical therapists, Emil and Estrid Vodder in France in the 1930s. It is a specific type of massage that acts primarily to stimulate and promote the flow of lymph fluid. The lymph vessels are transportation systems similar to blood vessels. Their main function is to remove accumulated waste and supply the tissues with white blood cells. When the flow of lymph becomes congested, an excess of water, fluid in the tissues, or edema, results. With the congestion and swelling, the proper repair of tissue and removal of tissue waste are impaired.
Many people with health problems can benefit from manual lymph drainage. It not only restores the flow of lymph fluid in most cases of edema, but is also particularly effective in cases where lymph glands have been removed as an extra precaution in conventional cancer treatment, especially with breast cancer. In cases of injury, bruising or repetitive strain, manual lymph drainage can reduce pain and promote healing by restoring and stimulating lymph flow. It also provides relief of varicose veins, leg ulcers, arthritis, sinus problems, skin problems and burns, and can prevent scarring. With long-term treatment, manual lymph drainage can be used to soften scar tissue and restore tissue elasticity.
Manual lymph drainage works with the application of firm pressure and regular strokes against the skin and underlying tissue. By pressing the swollen tissue and pushing the lymph fluid toward the lymph glands and finally out into the bloodstream, congestion is relieved and the normal flow of lymph fluid restored. Manual lymph drainage can be applied to virtually any part of the body, including the face. Depending on the cause and severity of the problem, manual lymph drainage will need to be repeated at certain intervals.
To correctly perform manual lymph drainage, a therapist must follow the direction of lymph flow to empty and not further congest an area. The therapist must be sufficiently trained to recognize potential problems and to perform the technique correctly.
You can take some preventative steps to support your lymph vessel system and combat swelling. If you suffer from swollen feet and ankles, keep them raised and stroke them toward the body. Avoid standing completely still for any period. If you are troubled by facial swelling, a cosmetician can suggest simple techniques to massage the face and support the lymph system. Although any physical activity supports the flow of lymph fluid, rebounding on a mini trampoline is a particularly healthy form of activity as it stimulates the lymphatic system.
External Healing Reflexology
Dr. William Fitzgerald, an American, discovered that some of his patients were able to reduce pain by applying pressure at certain points. Dr. Fitzgerald became the founder of zone therapy, the basis of modern reflexology. Zone therapy divides the body into ten vertical slices (zones) from head to toe. Each zone has a corresponding finger and toe, and all body parts in the same zone are linked.
Reflexology uses therapeutic pressure on the foot's reflex points to enhance the body's natural healing mechanism and balance body functions. It is based on the principle that internal glands and organs can be influenced by properly applying pressure to the corresponding reflex area on the foot. When balance is achieved, health is achieved. Hand reflexology, though reflexes are not as sensitive as those in the feet, can be used especially in cases of an injured or missing foot or for self-treatment. Reflexology lends itself to use with all natural therapies, including naturopathy, homeopathy, hydrotherapy, herbs, external therapies, deep breathing and diet.
A reflex is an automatic response to a stimulant. Stimulating a foot reflex results in electrochemical nerve impulses, and has a direct effect on the associated body organ, gland or part. All body parts map to the feet-the soles, tops, bottoms and sides-in a logical pattern that follows the layout of the body.
Correct stimulation results in improved health since it enhances the body's natural healing powers by revitalizing energy flow, relaxing the body and improving circulation, which has a cleansing effect. Working on the foot's reflexes enhances vitality by breaking down congestion and crystallized calcium deposits which impede blood and energy flow.
Reflexology helps induce deep relaxation, reduce stress, relieve pain, stimulate the organs of eliminative and respiration, improve circulation, revitalize energy, improve nerve functioning and balance the body. Reflexology may help in the removal of kidney stones, and improve conditions like asthma and sinus problems, as well as a wide variety of other problems. It can be used to maintain health, prevent and treat illness at any age. Elderly people can benefit from a twice-monthly treatment to keep their bodies toned and balanced. Reflexology should not be used for those with severe foot problems, osteoporosis and decalcification, acute infectious fevers and diseases, or severe inflammation of circulatory and lymphatic systems. Although reflexology cannot diagnose a disease, it can, by determining tender areas on the foot, indicate unbalanced organs, glands and body parts.
Reflexology at Home
Self-treatment is beneficial for general health, as a preventive, and for first aid. Reaching the feet may be difficult for some, in which case, it may be difficult to completely relax when self-treating. Have a friend or family member assist you. It will strengthen your relationship, as well as your body. Hand reflexology is also beneficial for self-help. Be sure to do background reading before you start self-treatment.
Sit cross-legged, put one foot on the opposite knee and provide support for your back. Pay close attention to tender spots. A painful reflex often suggests an underlying health problem.
It is important to support the foot properly with the other hand in order to correctly master the pressure techniques. The support hand should always stay close to the working hand.
There are four basic techniques:
Thumb walking-'walk' the thumbs forward with the tip and ball of the thumbs alternately.
Rotation-gently rotate the thumb or finger on the reflex.
Milking-using both thumbs, gently but firmly stroke the skin as though squeezing a tube of toothpaste.
Feathering-use thumb over thumb, or finger over finger, to 'feather' stroke the skin in a soothing, rhythmic manner.
To begin, start with deep thumb pressure moving slowly across the foot, with walking motions of the thumb, moving forward about a quarter of an inch at a time. If you hit a particularly painful area, massage it with deep thumb pressure for ten seconds, then move on. You can always come back later, and work on the same area until the pain subsides. You should work the entire foot, sole, sides and top of foot, always returning to and spending more time on the main target area for best results. If the foot is cold, warm it by rubbing between both hands.
Relaxation techniques, used before or after the session, and between working on different reflex sections, include stretching the Achilles' tendon, rotating the ankle , shaking the foot, jiggling the ankle, twisting the foot, rotating the toes and wringing the foot. Creams or oils are often applied after the session to further relax and invigorate the feet.
The pressure is firm, not ticklish. Different people have different sensitivity levels; alter the reflex pressure accordingly. Sensitivity increases with the number of treatments. Depending on the level of congestion, massaging sore areas often results in a feeling of deep pressure, dull ache or sharp pain, sweating, and chilling, but it is common to feel relaxed and revitalized after treatment. The pressure stimulates the release of toxins and, as a result, the body has a healing crisis, or temporary symptoms, while it deals with these toxins. This is a positive sign that healing is occurring. Symptoms can include increased urination and stools, mu-cus discharge, acne, perspiration, tiredness, dizziness, and nausea. Drink lots of water to help flush the toxins from the system.
Unless otherwise in-dicated for a particular condition, you may work the feet for up to an hour, preferably every other day, to give the body time to heal and regenerate. As a preventive measure, one treatment per week is sufficient. Considerable or complete improvement may be achieved in three to four sessions. Chronic disorders require long-term treatment.
Mechanical aids, such as reflexology shoes and foot rollers can stimulate blood and lymph circulation. To properly care for your feet, avoid chemical sprays or powders, and synthetic or tight footwear or hosiery. Additional treatments include taking foot baths-use an infusion of dried herbs or aromatherapy oils. Take this foot bath hot, first thing in the morning on an empty stomach and for up to eight minutes, then work creams or oils into the feet.
Visiting a Reflexologist
The practitioner will take a complete medical history, and visually inspect the feet for such things as color, temperature, bunions, calluses and muscle tone. By applying pressure and noting areas of tenderness, the practitioner can determine which body parts are unbalanced.
The reflexology session starts with a gentle stroking of the feet followed by a systematic working of each foot, about ten minutes each. Then twenty minutes or more are devoted to tender areas, with a maximum of a few minutes to any one area. One hand will support the foot, using different grips to optimize ease and effectiveness, and the other hand will apply pressure.
Acupressure
Acupressure is an ancient Chinese healing art that uses the application of pressure without puncturing the skin on certain points on the body to restore and balance the Qi (pronounced 'chee'), or vital body energy.
Over four thousand years ago, Chinese physicians observed how touch relieves pain, and physicians and philosophers discovered the meridians-the channels that run through the body which carry body energy. The underlying philosophy behind acupressure maintains that we are a part of nature and must live in harmony with the laws of nature.
Acupressure is useful for relieving a wide variety of problems, such as stress and tension, joint stiffness, headaches, colds, digestive complaints, backache, sore eyes, insomnia, depression, pain, first aid, menstrual discomfort and difficulty during pregnancy and childbirth. It can be used as a preventive technique to maintain health, as a curative for minor illness, and as a complementary therapy when battling major illness. Ear acupressure tones, stimulates and balances the entire system. It also enhances immunity and the functioning of the lymphatic and hormonal systems. It is easy to learn and simple to use on yourself and others.
Appropriate locations for acupressure, called acupoints, coincide with the body's neural receptors. Manipulation of the points influences the nervous system.
Acupressure results in definite bodily responses that affect the physical, mental and emotional aspects of the recipient. The acupoints are spots where the energy lines or meridians come close to the skin. Points along a meridian will affect the corresponding organ. Since the meridians run throughout the body, an acupressure point for a specific body part may be located at that part or at a distance somewhere else along the meridian.
Most acupoints are located in depressions between bones, muscles or tendons. Some acupoints are more sensitive and therefore more effective than others. Make sure you read up on acupressure thoroughly before treating yourself or others.
Acupressure at Home
Acupressure requires no special equipment, is easy to understand, and it can be used to treat many minor ailments. You will not be able to reach all the points on your body yourself, so ask a friend to help, or seek out an acupressure practitioner. Common mistakes in self-treatment include missing the acupoint, and applying pressure for too short a duration. The following tips will help you with the self-treatment of acupressure:
Use the tip of your thumb, index finger, or middle finger. Place the middle finger on top of the index finger to give it more strength.
Use an acupressure chart to find the energy centers of the body and apply pressure to any of them that are painful. Press with the tip of your finger with a firm and steady pressure for at least one minute. Use only the amount of pressure you can tolerate. Acupressure should not be uncomfortably painful.
For acute or chronic conditions, treat the specific pressure points once daily for the first week, then treat every other day and later once weekly for maintenance and prevention. Sometimes only one treatment is needed to resolve the condition.
By treating the acupressure points of the colon, constipation can be often relieved the same day. Indigestion from eating too many fatty foods can be relieved through stimulating bile flow by pressing the points relating to the liver and gall-bladder.
Whether you have pain in the head, back, stomach or legs, these main pressure points should be part of each treatment.
Visiting an Acupressure Practitioner
Acupressure should be performed on someone who is not suffering from any serious illness, and who has not eaten in the past hour. Loose cotton clothing should be worn to allow ease of movement and minimal disturbance of the subtle energies being manipulated. Traditionally, the patient lies on a futon. In preparation, the practitioner should relax, and wash, dry and warm his or her hands.
The person should be touched with both hands, preferably close together and on the same meridian. The amount of pressure used depends on the body part being treated-fleshier parts get heavier pressure and the bonier parts need lighter pressure. Lighter pressure is also used for children, the elderly and those with depleted energy. Pressure can be applied with the thumb or the fingertips. The thumb can be pressed perpendicular to the point and held for thirty seconds to two minutes. Acupressure can be applied in the direction of flow of the meridian to enhance energy and function. Apply pressure in either a circular motion or by pressing and releasing.
A calming technique is used to relax an overstimulated body. Either use the palm to cover the point or apply a light motion to the point, such as stroking, for thirty seconds to two minutes. Pressure is applied perpendicular to or against the direction of flow. Release your touch on the points slowly.
For general relaxation and balance, the order of points treated generally works from top to bottom and back to front. Since most points occur on both sides of the body, treatment is usually given on both sides. If there is a specific area needing treatment, the acupressure should focus on that area.
You may feel a dull ache or an 'electrical' feeling when acupoints are being manipulated. When this sensation stops, the acupoint has been balanced. Excess energy in the body usually makes an acupoint sensitive.
For acute conditions, acupressure can be used several times daily at regular intervals. For chronic conditions, treatments may be applied two to four times a week for a period of weeks or months depending upon the state of the condition. Other therapies used in conjunction with acupressure are shiatsu, craniosacral therapy, exercise, deep breathing and visualization. Naturally, maintaining a proper diet low in fat and high in fresh fruit and vegetables aids this external therapy.
Shiatsu
Shiatsu is a therapeutic method from Japan that is very similar to acupressure in its treatment of diseases as they relate to the body as a whole. It is based on Eastern philosophies about health and disease according to the flow of energy in the body along meridians. It is believed that when the flow of energy becomes blocked due to stress, cold or injury, disease develops. Applying pressure at certain, often sensitive, areas removes blockages and redistributes the energy. Shiatsu is supposed to help re-establish balance before disease takes hold, and improves overall stamina.
Craniosacral Therapy
Craniosacral therapy is a manipulative technique that works with very subtle changes in the skull's bone structure. The cerebrospinal fluid surrounding the brain and spinal cord is subject to pressure changes that produce rhythmic movements. Just as the rhythm of the heartbeat and breathing affect the body, this rhythm in the fluid surrounding the brain and spine affect the skull structure and the health of the entire body. A craniosacral therapist can detect these changes. Using subtle manipulative techniques, balance can be restored.
External Healing Dry Skin Brushing
A healthy and simple kind of skin massage to practice at home regularly is dry skin brushing. Using special types of skin brushes, such as a loofah or natural bristle brushes, only a few minutes a day can improve the skin's appearance and general circulation. A loofah is natural vegetable fiber. When the outer skin of the zucchini-like vegetable is peeled, the meshy, fibrous matter inside can be dried in the air. It is naturally abrasive and ready for use without any processing. Some people may find it a little too hard; natural bristle brushes are a softer alternative.
Skin brushing is an excellent habit to adopt because it improves the health of the skin and mobilizes circulation throughout the body. Brushing dry skin brings blood to the surface, activates the cells, and helps to remove dead cells which are not removed when the skin is wet. The skin is better able to eliminate toxins through the pores and fend off problems like acne and fungal infections. The lymphatic system, in which many immune cells work, is also activated by skin brushing. The skin will look healthier because its regeneration capacity is supported.
Skin brushing feels invigorating because in activating the skin and circulatory system, you will feel fresh and awake more quickly in the morning, especially if you have low blood pressure. Brush before a bath or shower to restore circulation and quickly bring warmth and feeling back to cold feet or numb areas. It helps release stress from tense shoulders and balance the nervous system.
Begin at the ends of the limbs and work inward, towards the center of the body and the heart. Start on the right side of the upper right foot making circles, working your way upwards. Brush the soles of the feet, too. Whenever you work on the limbs, brush the outer side first, then the inner side. Press lightly enough to bring circulation into the area and see it redden slightly, but not so hard as to injure or markedly redden the skin.
Do the lower leg first, then the upper, working towards the buttocks. Start on the left side, brushing the outside first, then inside. Next, do the arms, starting with the hand, the right side first. The chest comes next, always working from the outside inwards, towards the heart. Brush lightly around the nipples. Remember to brush the back, shoulders, and neck. If you would like to include the face, use a dry wash cloth or a less abrasive skin brush. The facial skin is much more sensitive to injury. Work downwards from the forehead to the chin, and along the neck towards the collarbone.
Skin brushing can be followed with a bath, shower, a cold wash or an exercise program. Avoid brushing areas where the skin is broken or inflamed, whether it be due to psoriasis, acne, rashes or a similar affliction. Because of its invigorating effect, skin brushing should not be practised at night before bed or if you are suffering from nervous anxiety. If you have extremely sensitive skin and find that brushing raises the skin or causes marked redness, stop the procedure and try using a brush with less abrasion or a terry cloth towel next time. For smoother, healthier skin, dry brushing is an ideal habit to adopt.
External Healing Sauna
Whether you use facilities at a health club or at home, a sauna is an excellent treatment that will relax both body and mind. Sauna is a Finnish word meaning 'steam bath.' However, a sauna is actually a hot air bath, since the temperature remains at 175-195F (80-90C) and the relative humidity is only fifteen to twenty-five percent. In the cold Scandinavian climate, these superheated rooms or saunas are a part of a healthy cultural tradition and social activity. Steam baths were known in ancient times as a pleasurable and healthy activity. In North America, aboriginals traditionally used steam baths and sweat lodges to heal sickness and purify the body and soul.
Health Benefits
Saunas can increase resistance to cold temperatures and ward off infectious diseases. Dry indoor air often causes respiratory and skin problems due to fluid loss through the skin. These problems can be relieved with a sauna. When sweating, the skin also purges the body of water and waste. Sweating supports the kidneys, which usually have the job of eliminating waste products from the body. Saunas bring your blood to the skin's surface, improving overall circulation, regulating body temperature, and providing smooth, healthy skin.
In North America and some parts of Europe, a dry heat sauna is used for therapeutic purposes to detoxify the body from drug addiction, chemicals such as solvents, PCBs, chlorinated pesticides and to some degree, heavy metals. It can be quite effective and for this purpose should be taken under medical supervision as a specific protocol of added antioxidants and minerals, and monitoring of the patient during the specified series of saunas is required.
How a Sauna Works
Rocks are placed in a secure area of a room and are heated until they radiate heat throughout the room. Alternatively, a heating element can be used to produce heat and/or steam. Saunas can have dry heat or, by throwing water over the hot rocks, you can make a steam bath. In a properly designed and constructed sauna, the air temperature falls between 175-195F (80-90C). You can also add aromatherapy oils like eucalyptus. The warmth of the sauna enters the body through the skin and the lungs. This heat pervades the body and gives a feeling of well-being. Increased blood flow to the skin's surface activates the sweat glands to release toxins and regulate temperature.
Using a Sauna
Your total time at the sauna could take two to three hours if you choose to go for several sittings in the sauna room. Each sitting should last approximately five to ten minutes, though the actual length of your sitting may be shorter or longer, depending on how comfortable you feel. If you get uncomfortably hot, it is time to leave the sauna room, regardless of how long you have been there. Three or four sittings seem to provide the most benefit, with each sitting followed by an exit from the sauna and a period of cooling off and relaxation.
When exiting the sauna after your sitting, move slowly. Take deep breaths of (preferably fresh) air as you are cooling off. You can cool off with a cool or cold shower, or you can start by bathing your feet in cool or cold water and then moving upwards. Use lukewarm water if desired. Cool off your head by splashing water on your face and hair. Hardy
Scandinavians often use snow or icy lake water to cool off. Cold shifts the blood flow back into the internal organs and sweating stops. Before returning to the sauna for your next sitting, it is important to rest for thirty minutes.
After cooling off and relaxing, return to the sauna for another sitting. Each successive sauna sitting increases the feeling of inner warmth. After exiting from the third sitting, you may feel quite resistant to cold temperatures. Your inner body is warm, and your muscles are loose and flexible. Whatever discomforts existed before are now gone, and you feel younger and more optimistic.
When to Use a Sauna
When enjoyed with moderate frequency, once or twice weekly, a sauna provides the wonderful relaxation and cleansing of a bath. A thorough shower before the first sitting helps clear your pores and allows healthy, detoxifying sweating. Avoid excessive bathing with soap, which can remove the skin's protective coating of oil, or sebum, leaving the skin dry and susceptible to infection. To promote sweating, dry yourself after the shower and ensure that your feet are warm.
The sauna experience is best after exercise. Wait at least fifteen minutes to half an hour after exercising before entering the sauna. Even for an athlete in good condition, the heat of a sauna combined with the heat from exercising can be a major stress for the body. Visit the sauna on an empty stomach. Drink lots of non-alcoholic fluids before, during and after the sauna. Water is quickly lost through perspiration when using a sauna and it needs to be replaced.
For a deeply relaxing experience, follow your sauna with a massage as your muscles are very warm. A massage after a complete sauna treatment is an excellent way to further enhance circulation.
Almost everyone who is in reasonably good health can enjoy the benefits of a sauna. As well as cleansing the body through sweating, saunas have a calming influence, improve your appetite and help you sleep better as well as helping the skin to stay soft, supple and healthy. A sauna visit is a leisurely activity. Take your time to fully enjoy its benefits.
External Healing
