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Self-shiatsu / self-massage

指圧

A listing is not a recommendation.

Origin: Japan · Tradition: Shiatsu (systematised by Namikoshi and others) and anma–massage–shiatsu · Manual therapy & points

What it is

A self-care form of a Japanese manual practice in which the fingers or palms press muscles or acupuncture points. It is often done at home for stiff shoulders, tiredness, and relaxation.

A short introduction (not a treatment instruction)

1. Do not keep pressing hard on a very painful area. Start with a pressure that feels comfortable.
2. For the shoulders, for example, briefly knead the trapezius or ease the base of the neck with the thumb.
3. Do not hold your breath. After pressing, release slowly.
4. Stop and see a professional if there is numbness, a sudden sharp pain, or swelling.

Symptoms or aims often mentioned with this practice

• Stiff shoulders
• Neck pain
• Low back pain
• Tiredness
• Stress or unease
• Headache
• Muscle stiffness

Related symptom videos

• Stiff neck & shoulders
• Neck pain
• Low back pain
• Tension-type headache
• Stiffness / flexibility

Research notes (this is not a promise of effect)

C: Preliminary, small, or lower-quality studies, or mixed results. These notes should not be over-read

Massage by a practitioner has reports of short-term changes in pain, including in low back pain, but the quality of the evidence is low to moderate. High-quality trials limited to self-shiatsu are few. Pressing specific points on the ear or wrist is covered in other entries.

Sources

• NCCIH: Massage Therapy: What You Need To Know
• NCCIH: Low-Back Pain and Complementary Health Approaches