如何按摩以减轻痛经之苦

Step 1: Make yourself comfortable （放松自己）

You can do these techniques in almost any setting but the effects will be more profound if the mind is calm and the body relaxed. Try to find a quiet place where you can sit comfortably. Place your hands on your stomach and take a few deep breathes, feel your hands rise with every inhale, and sink back down as you exhale.

Step 2: Stomach massage （胃部按摩）

With your hands over your bellybutton, begin making small circles in a clockwise direction. This should be done slowly with moderate pressure for about a minute, then gradually increase the size of the circling until you are rubbing the entire abdomen.

Now bring the hands to either side of the bellybutton with the thumbs touching and fingers pointing down. With the index fingers of both hands you are going to draw a “heart” by first pulling up towards the bellybutton, then moving about a hands width to either side and finally down again bringing the fingers back to together. Repeat this for about a minute.

Step 3: Back massage （背部按摩）

Next, bring the hands around to the back just below the ribs with the finger tips on either side of the spine. With a steady pressure, slide the hands down slowly towards the top of the hips. When you reach the hips, use the fingertips to make small circles along the waist, starting at the centre and working your way outwards. Bring the hands back up below the ribs and repeat this cycle 3 times.

Bring the hands back to centre and turn the fingers downward. Let the hands slide down so that the fingers are on the middle of the sacrum, or tailbone. Once again make small circles with the fingertips using moderate pressure. Continue this for about a minute.

Step 4: Pressure point （压痛点）

Sit back and bring one leg up, resting the ankle on the other leg. With the opposite hand, place the fingers just above the ankle. Find where the second knuckle of the index finger is resting, and apply firm thumb pressure for 30 seconds. Release for about 10 seconds, then repeat. This may be sensitive at first so let the pressure build slowly.

Repeat the cycle 3 times on this side, then again on the other leg.

Place both feet back on the floor and the hands on the knees so that the middle fingers are resting on the knee cap. The thumbs should now be in the correct position on the inner leg just above the knee. Without moving the hands, begin applying pressure with both thumbs at the same time. Hold for about 30 seconds and then release. Repeat this cycle 3 times.

Finally, bring one hand to just below the bellybutton with fingers together. Turn the hand so the fingers are pointing toward the spine and gradually apply pressure with the finger tips. Hold for about 30 seconds, then release the pressure. Repeat this 3 times.

And that's how to massage away menstrual pain the Videojug way.

If you are interested in learning other types of massage and pain relief techniques check out our other films here on Videojug.

And that is one way to massage away menstrual pain.