Abdominal Massage Qi Gong abdominal massage is effective while you are having cramps and, when used regularly throughout the month, it can dispel Stagnation and Dampness, relieving PMS and dysmenorrhea.
The following technique is helpful for anyone with digestive problems, PMS or cramps and helps harmonize the large and small intestine, liver, spleen, stomach and gall bladder. You may want to use oil infused with cinnamon to warm your belly if it is generally cold during your period or if you have loose stools and abdominal cramps due to cold.
- Lie on a flat, firm surface. If needed, place a small pillow under your knees to take strain off your lower back.
- Close your eyes half way so there is less distraction. Inhale slowly and deeply.
- Place your right palm on your stomach, above your navel, thumb lying against the skin pointing toward your chin. Place your left hand so it is on top of the right. Breath in and out slowly, feeling the warmth under your hands. (If you are left handed, place your left hand on your stomach first.)
- Rub your stomach gently in a clockwise motion. Repeat 20 to 40 times.
- Raise your hands up to the lower edge of your rib cage on either side of your torso. Smoothly massage down the length of your lower torso into the pelvic area and the groin. Repeat five times.
- Now move your hand to the center of your abdomen below your navel. Repeat motion as above.
- Sit facing forward; inhale. Turn your head and neck, but not your torso, and look over your left shoulder. Exhale. Now inhale as you turn your head and neck and look over your right shoulder. Exhale.
- Take your right hand and place it along your waist on the left side of your body. Inhale. As you exhale slowly move your palm forward along your waistline toward your belly button. Reverse.
- Now rub the front of your lower torso over your hip bones and down onto the tops of your thighs. Use one long slow motion with your palm open and flat.
- Return to the first position with your right hand over your stomach and your left hand on top of the right. Slowly, gently, rub in a clockwise motion for the count of six. Breath in on the count of three and out on the count of six. Keep your eyelids at half mast.
Reflexology Reflexology may be performed on the hands and feet - particularly on the abdomen, womb, uterus, lower back and brain points.
Breast Self-exam Perform a monthly breast self-exam. All women over 20 should examine their breasts once a month for changes in texture, shape, color of skin and evidence of discharge from the nipples. To examine the breasts effectively, the American Cancer Society suggests you examine first one side of the breast, then the other, while lying slightly to the opposite side so that the breast is distended downward. Then lie flat on the back and repeat examination of center and front. Make sure you examine the area around and in your armpit as well.
Herbal Bath Massage In addition to the traditional Western self-exam, Western herbalist Susun Weed advocates an herbal massage, done in the bath. Not only is it a less intimidating a process, but it combines the monthly check up with stress reduction.
- Buy or make your own herbal oil. You can infuse olive or canola oil with fresh thyme, rosemary, basil, peppermint, rose petals, whatever you like.
- Draw a warm bath.
- Pour herbal oil into palm of hand.
- Place both hands around one breast, thumbs pointing to the ceiling, fingers cradling the breast from underneath.
- Touch the tips of your thumbs at the top of your breast and draw them down toward the nipple.
- Repeat this motion slowly, pressing down as hard as is comfortable, but spread the thumbs apart one half inch.
- Repeat motion until your thumbs are half way down your breast on opposite sides.
- Add more oil at any time.
- Now use your fingers under you breast to draw up toward the nipple. Spread them further and further apart until you have massaged the whole breast.