Reflexology Charts and Relaxation Techniques

Reflexology

University of Utah - Lifelong Learning 801-587-LIFE (5433) or www.lifelong.utah.edu

Instructor: Janet Ollman, LMT, NCTMB Phone: 801-282-8713 Email: [email protected]

Foot Reflexology Chart

Hand Reflexology Chart

The following 8 pages describe relaxation techniques used before, during, and after reflexology treatments. These movements are used to loosen up and relax the foot, releasing tension to allow deeper work, and to provide a sense of well-being by facilitating energy flow.

Side to Side • Place hands on both sides of the foot. Rapidly move the hands back and forth in opposite motion to each other. This creates a rocking or jostling motion. The hands are relaxed with the fingers loose so that they lightly slap the top of the foot.

Ankle Loosening • The base of both palms hook above the sides of the heel. The palms cover the ankle bones. Use the side to side motion technique, alternating straight back and forth, allowing the ankle joint to serve as the pivot. Use rapid, yet relaxed movement, keeping the palms securely over the ankle bones.

Ankle Rotation • Support the heel in the palm of the hand. With the other hand, grip the side of the foot as shown. Rotate the foot 4-5 times in each direction in as full a circle as is comfortable, maintaining constant pressure. Use the heel as the pivot point.

Spinal Twist •

Place hands side by side along the arch of the foot with thumbs next to each other. Starting at the lower spine reflex area, keep the hand closest to the heel stationary while making a wringing motion (back and forth) with the hand closest to the toes. Concentrate on twisting the joints rather than sliding over the skin. Gradually move up the foot, keeping one hand stationary while the other twists, until the index finger of the twisting hand reaches the cervical spine reflex area of the foot.

Metatarsal Kneading •

This technique is also known as the lung press. Make a loose fist, and using the right hand for the left foot place the fist on the bottom of the lung reflex area, knuckles up toward the toes. The other hand grasps the top surface of the foot, covering the lung reflex. Press the fist against the foot, moving it back far enough to stretch the calf muscles. As pressure is released from the fist, squeeze with the other hand as the foot is allowed to come forward. Repeat several times on each foot.

Toe Rotation •

Place the fingers of one hand on the top side of the foot with the thumb on the lower surface of the toes, as shown in the diagram. Beginning at the base of the big toe, pull upward slightly and rotate the toe in a full circle in both directions, several times. Release pressure and move on to the next toe. Fingers can also be placed alongside each toe and the toe jostled back and forth for a relaxing effect (technique not shown.)

Diaphragm Relaxer •

The entire diaphragm area will be worked by starting at the inside edge of the foot below the metatarsals. Place the working thumb on the reflex with a slight angle up under the metatarsals. With the holding hand, grasp the toes, lift slightly, and flex the foot forward and down, pulling the foot onto the thumb. Then, move the thumb toward the outside edge of the foot and repeat, continuing until the outside edge of the reflex is reached. Change hands and work toward the inside edge.

Diaphragm Deep Breathing Release • Place the ball of the thumb in the center of the diaphragm/solar plexus reflex, allowing the fingers to rest on the top of the foot. Client takes a deep breath in as the thumb is positioned. Client exhales as the top of the foot is pulled into the thumb—similar to the Diaphragm Relaxer. Do this 2-3 times on each foot.