For many people, using reflexology for 
preventive purposes is of interest with regard to 
hereditary diseases, common problems such as 
high blood pressure and high cholesterol, or  
one of the four “geriatric giants” (confusion,  
falls, incontinence, and immobility). Whatever  
the focus may be, reﬂexology provides an 
instrument for maintaining your state of health. “Research has shown 
that reflexology creates 
positive change in the 
body, improving the 
functioning of virtually 
every organ.”IncorporatIng reflexology 
into your everyday life while 
you are still young can bring 
health benefits many 
decades into the future. aImIng for healthy ag Ing 47teaching self-reliance
Young children are great mimics, and people 
practicing reflexology will not escape their notice. Seeing their parents apply self-help techniques or 
becoming aware that their parents visit a 
reﬂexologist will make them want to experience 
reflexology for themselves. The value of empowering a child to affect his 
or her health through a tool such as reﬂexology 
is beyond measure. How better to engender self-
reliance than to give a child a means to 
communicate with his or her body? For example, 
the parents of a ﬁve-year-old were driving their 
son to a birthday party when he insisted they 
return home to fetch his golf ball. Only then did 
his parents realize he was using a reﬂexology 
self-help technique to cope with his migraines; 
his babysitter had used the golf-ball self-help 
technique to cope with her sinus headaches and 
he had picked up the information from her. The application of self-help techniques allows 
the child an opportunity to relieve his or her 
“owies,” as one two-year-old puts it. Some 
children are just too young to convey a message 
about aches and pains, while older children 
aren’t always in the presence of their parents to 
report every stomach upset or painful tumble. Self-help reflexology
Just as other life skills  are passed on by parents to their children, self-help 
reﬂexology techniques can be a part of everyday living and are a skill well 
worth teaching. Far from being for children only, however, self-reliance with 
regard to health matters is a good habit for everyone to acquire. Your own use 
of reﬂexology and the benefits you gain from it will inspire your friends and 
family members to take it up themselves. 48 benefits for lifeTeaching children elements of reflexology allows 
them to address their day-to-day physical ups 
and downs without parental help. Not only will your children be inﬂuenced by 
exposure to your reﬂexology work; adults too 
will take notice. One client was so pleased with a 
golf-ball self-help technique he used for his sinus 
problems that he took his golf ball to work. He 
became tired of his ofﬁcemate’s complaints about 
sinus problems, handed him a golf ball, and 
soon there were two using the technique. a rewarding experience
Encouraging the use of self-help reﬂexology by 
older friends and relatives can be especially 
rewarding. An Oregon Research Institute study, 
for example, found that the use of self-help 
cobblestone mat-walking by older adults led to 
signiﬁcant improvements in both mental and 
physical well-being, including reductions in 
blood pressure and pain levels. In elderly 
participants in the study, there were significant 
improvements in their ability to perform 
activities of daily living, increased psychosocial 
well-being, and reduced daytime sleepiness and 
pain. Participants also reported greatly improved 
perceptions of control over falls.“Young children are 
great mimics, and 
people, especially 
parents, practicing 
reflexology will not 
escape their notice.” perceiving reflexology  to  
be an everyday tool that will help 
with any troublesome physical 
problems will encourage children 
to give it a go. self-help reflexology 49The rewards of using reﬂexology are considerable. There is nothing quite like the satisfaction of 
triumphing over a health concern through your 
own efforts, partly because you have found a 
solution within your own control and 
also because you have avoided the 
use of medication. One client is 
delighted that she can turn off the 
ringing in her ears not only for the Creating natural solutions
While research documents  the effectiveness of reﬂexology, it does not 
give the human side of the story or the implications of ﬁnding natural solutions 
to health concerns. Whether you are seeking help for yourself or a loved one, 
there are many advantages to reﬂexology. It is available for use any time and 
anywhere; there are no side effects; it works naturally; and the impact can be 
achieved quickly. The sense of control over your symptoms is very empowering. 50“From the smallest 
problem to some of life’s 
greatest challenges, it 
seems that reflexology is 
the natural solution  
with the gentle touch.”
benefits for liferelief from discomfort but also for the sense of 
inﬂuence over her own body that this gives. Another is so pleased to have alleviated his 
allergy symptoms that he hands out 
printed instructions so others can try 
them. Reflexology can provide a 
solution when nothing else seems 
to work, for example in the case 
of dysmenorrhea (menstrual older siblings  can have fun 
working on the hands and feet 
of a baby brother or sister, who 
will appreciate the attention as 
well as the physical sensation. creating natural solutions 51cramps), the most common cause of teenage girls 
being absent from school or work. A Chinese 
study of teenage girls with a history of 
dysmenorrhea found reﬂexology relieved 
symptoms for all participants. Research also 
shows that reflexology helps women to have 
easier pregnancies, quicker and less painful 
deliveries, and more success with breastfeeding. With its high toxicity, chemotherapy is far from 
what might be regarded a natural solution for 
cancer. A cancer patient was made so miserable 
by chemotherapy’s side effects of nausea and 
fatigue that although he was initially skeptical 
about reflexology, he decided to try it and 
couldn’t believe what a difference it made. “What 
has been amazing to me is the absence of the 
feeling I normally had after a round of chemo; 
you know your body isn’t right,” he said. “All of 
those things that I’ve suffered from in the past, I 
did not experience after these treatments.” From 
the smallest problem to some of life’s greatest 
challenges, it seems that reﬂexology is the natural 
solution with the gentle touch. You’ll want to use the reﬂexology approach  
that suits you and your situation. If you work 
someone else’s hands, you need to be able to 
exert a certain amount of pressure. If you work 
your own feet, you need to be able to reach 
them! Consulting a professional reflexologist on a 
regular basis may not be within your budget. approaches to reflexology
Give yourself time to try the various possibilities 
of reﬂexology work. If your goal is to apply 
reﬂexology to yourself, experiment to decide if a 
golf-ball technique suits your taste; it may be 
that you prefer a foot roller or walking on rocks 
in your garden. The goal is to apply pressure to 
the part of the foot or hand that gets results. Before embarking on reﬂexology work on 
someone else, try practicing on yourself ﬁrst to 
learn the techniques and build up strength. You 
may want to start your work with a friend who 
is willing to let you learn on him or her. Finding 
someone that you can trade sessions with is 
ideal, because it will enable you to learn what 
reﬂexology feels like. If you ﬁnd yourself doing 
all the work and none of the receiving, as can 
too easily happen, ask friends and relatives to 
perform some reflexology on you or encourage 
them to adopt self-help techniques. Our friend 
Ruth heeded this advice after she found herself 
applying reﬂexology to nine family members one The reflexology lifestyle
The reﬂexology lifestyle  encompasses taking full advantage of all that 
reﬂexology has to offer: work on hands, work on feet, self-help, giving 
reflexology to friends or family members, and considering the possibility of 
having professional treatments, or even training to be a professional yourself. 52 benefits for lifeChristmas Day! Subsequently, she firmly 
recruited family members to work on her. Many people opt for the mix and match 
approach, using self-help foot techniques, self-
help hand techniques, and reflexology applied by 
someone else. For example, a self-help golf-ball 
technique works well for allergies, a foot roller 
helps tired feet, and there’s nothing more relaxing 
than another’s touch. Make plans to create the 
reﬂexology situation that works best for you. Set the stage for your reﬂexology work. Station golf balls or a foot roller where you’ll use 
them, or make the couch available to work on 
another’s feet. Be sure to create a comfortable 
setting for both you and the recipient. importance of flexibility
If you ﬁnd yourself just not getting around to 
using the reﬂexology approach you have chosen 
or if reﬂexology has become a chore, reconsider 
how you are going about things. Try another 
approach, or change your goals and reﬂex area 
targets. An approach that produces results will 
motivate you. Over time, your reﬂexology 
approach to enhance your health will probably 
change. Our client Betty, for example, initially 
sought reﬂexology services, learning about 
reﬂexology and self-help techniques in the 
process. She now uses an electric foot roller daily 
and comes in for a “tune-up” once in a while. “Set the stage for your reflexology 
work. Station golf balls or a foot 
roller where you’ll use them.”
in the course of 
everyday life , make use 
of odd spare moments to 
work on yourself and 
members of your family. the reflexology lifestyle 53BaBies and children
Research has shown that reflexology helps the 
young recover from illness. For example, in a 
2001 Danish study, infants with colic given 
reflexology did better than a control group. Research also found that reflexology improved 
the effectiveness of, or was better than, 
medication. In a 1996 Chinese study, infants 
recovered from pneumonia more quickly with 
reflexology and medication than medication 
alone. In another trial, bronchitis responded 
better to reflexology than to antibiotics or to 
antibiotics in combination with Chinese herbs. Reflexology can help those born with a 
disability. Chinese trials in the 1990s showed it 
increased growth rates in children with cerebral 
palsy and improved the intellectual and physical 
development of children with learning difficulties. adults
An Austrian study in 1999 and a Chinese study 
in 1994 respectively showed that the kidney and 
bowel function of those receiving reflexology 
seemed to be more efficient. In a 1997 UK study 
and a 2005 study in Singapore, reflexology had a positive effect on heart function. Reflexology can be helpful in alleviating the 
side-effects of drug treatment. Various studies in 
the US (2000, 2003), the UK (2000), and Korea Reflexology research
The positive beneﬁts of reﬂexology are demonstrated by research. A survey of reﬂexology research shows that reﬂexology work achieves results, 
improving body function, enhancing the effectiveness of medication, aiding 
recovery from illness or surgery, and alleviating pain and other symptoms. For 
individuals of all ages, research shows that reﬂexology improves quality of life. (2005) showed that it reduced symptoms such as 
nausea and vomiting in cancer patients receiving 
chemotherapy. Research conducted for specific 
conditions, including headache (Denmark, 1997), 
migraine (Austria, 1993), toothache (China, 1994), 
chest pain due to coronary heart disease (China, 
1998), and multiple sclerosis (UK, 1997) indicated 
that symptoms were reduced in those who 
received reflexology work. A 1998 Chinese study 
suggested that reflexology could reduce the risk 
of cardiovascular disease in some people 
suffering from hyperlipidemia (high levels of fat 
present in the blood). Research studies in China in 1993 and 1996 
suggested reflexology work could improve the 
effectiveness of medication in treating kidney 
infection and diabetes. In a 1998 Chinese study, 
reflexology was better in treating leukopenia (low white blood cell count) than medication was. Reflexology helped people being treated for 
kidney or ureter stones to expel the stones more 
quickly, according to a 1996 Chinese study. In a 
1994 Swiss study, some post-operative patients 
54 Benefits for life“Recent research has shown 
reflexology to be effective in 
encouraging normal body function.” reflexology research 55receiving reflexology work had enhanced kidney 
and bowel activity and demonstrated a decreased 
need for medication compared to control groups. men and women
Reflexology can help with problems specific to 
males and females. A 1996 Chinese study showed 
reflexology to be effective in treating male sexual 
dysfunction, while a 1998 Chinese study reported 
that reflexology helped alleviate problems with 
urination in men with an enlarged prostate. Most women in a 1996 Chinese study found 
reflexology was effective in alleviating menstrual 
period pains and about half those in a 1993 US 
trial found it very helpful for PMS. Women who 
had reflexology during childbirth had reduced 
labor times and less pain, according to a 1989 
Danish study, and a 1996 Chinese trial reported 
that mothers given reflexology after childbirth 
often breastfed more quickly and more 
satisfactorily. increasingly, reflexology work is 
being integrated into healthcare 
programs at several hospitals, playing  
a role in palliative care and post-
operative treatment.elderly people     
Studies have concluded that reflexology can 
bring a marked improvement in quality of life 
for elderly people. In 1995 it was reported in the 
UK that people with Alzheimer’s who were 
receiving reflexology showed less restlessness 
and wandering and also had a reduction in 
stiffness and arthritis. A Korean study in 2006 
revealed that residents of a nursing home had 
improved sleep patterns and less depression after 
reflexology work. Reflexology also helped with 
constipation, according to a 1994 Chinese study. Stories of success illustrate the benefits of 
reflexology, which include, above all, its ability to 
elicit a relaxation response in body and mind in 
a natural, drug-free way. It can release 
endorphins, the body’s “feel-good” chemicals; 
possibly the best way to relieve stress. Reflexology treatments help people survive the 
demands of high-pressure jobs, busy family lives, 
and active athletic pastimes. It is also highly 
valued by patients and practitioners as a means 
of triggering the body to respond to particular 
ailments, and by rebalancing body, mind, and 
emotions, to maintain health by preventing 
medical conditions arising or worsening. Evidence from some research studies indicates 
that the use of some reflexology techniques even 
reduces the need for medication, or helps 
medicines work more effectively. When you read the short case studies 
presented on the opposite page you will get 
some idea of how reflexology can enrich your 
life and that of others. Why not put yourself in a 
position to experience its successful use? Use the 
techniques on yourself in order to become Success stories
The world of reflexology  is alive with success stories recounted by 
practitioners and patients alike. Such anecdotal evidence attests to the willingness 
of reflexology patients to participate in the healing process, a factor that may be 
vital for the efficacy of complementary therapies. 56 Benefits for lifefamiliar with the reflex areas, their use, and the 
proper application of techniques. Try it on others 
who are interested. Find a reflexology buddy so 
you, too, can gain the benefits of reflexology 
work. Or consider making an appointment for 
some professional reflexology services. Developing your skills  
Each piece of reflexology you carry out is a 
positive step. Reflexology can produce immediate 
results in some situations; in others, success 
comes over time. As your work progresses, 
consider each interruption of stress to be a result, 
as is the sense of empowerment and self-control. As you get results and discover your own 
successful outcomes, you will become more and 
more tempted to make reflexology a significant 
part of your life. Try keeping a golf ball in your 
desk for self-help, working on family members, 
advising friends about health problems, and 
using reflexology for your health worries too. “The knowledge that one can have a 
positive effect on one‘s own health 
can only provide an emotional uplift. ”“As you get results and discover your 
own successful outcomes, you will 
become more and more tempted to 
make reflexology a significant part of 
your life.”Case stu Dies
Combating workplace pollution
Sally had breathing difficulties following years of 
exposure to chemicals and aerosols in the course 
of her work as a cosmetologist. Looking for 
respite, she sought the services of a reflexologist. Her breathing eased and, over time, the problem 
was completely eliminated. Easier childbirth
Joanna was being wheeled into the delivery 
room when she suddenly realized that she did 
not have her golf ball at hand. Since she had 
found that using a golf-ball technique had 
helped to relieve some of the problems of 
pregnancy, she asked a nurse to bring the ball to 
her. The staff were surprised  
at the ease of her delivery. Easing tired feet
Maria’s work as a waitress in a busy restaurant 
meant that she was on her feet for hours each 
day. The stress on her body was manifesting 
itself not just in tired feet, but also in headaches, 
backache, and general fatigue. Reflexology 
sessions not only eased Maria’s immediate 
symptoms, but by inducing total relaxation, 
significantly improved her general health. She 
also learned self-help techniques that she can put 
into practice throughout the day. Aiding recovery
Recovery from a life-threatening condition had 
left Bob feeling depleted, discouraged, and 
dependent on expensive medication. As his 
reflexology work progressed, his color improved, 
he reported feeling better, his medication was 
withdrawn by the doctor, and he now  
reports feeling good. suCCess stories 57Averting shock following trauma
Alex’s eagerly anticipated hiking experience in 
the forest had gone badly awry when he  
fell down a cliff, sustaining serious injuries to 
both his legs and pelvis. As his fellow hikers 
transported him to medical help several hours 
away, they used reflexology techniques to help 
ward off the threat of shock. The emergency-
room doctor was surprised by Alex’s condition, 
commenting that he would not have expected to 
see someone who had undergone such trauma 
to be in such good shape. self-help reflexology  
techniques can be used at 
any time of the day to aid 
relaxation and help bring 
relief from symptoms. The foot is excellent at adapting itself to a certain 
set of demands, such as walking on smooth 
sidewalks or climbing up a grassy hill. However, 
if these demands don’t vary enough, the feet, and 
subsequently the rest of the body, pay a price. As with all forms of exercise, underuse of any of 
the foot’s structures can cause them to suffer 
from a decline in strength, and this can create 
complex health problems. The foot is also 
capable of adapting to stressful situations by 
shifting responsibility from the correct part of its 
anatomy onto another part, ill-designed for such 
functions. Such repetitive, incorrect movements 
can lead to the uneven displacement of weight, 
resulting in tight muscles. a full range of motion
Foot health can be improved just by walking, 
running, and standing on different surfaces that 
stimulate different pressure sensors and allow 
each foot its full range of motion. Walking on  
the textured surfaces of health pathways, for 
example, can stimulate neglected pressure  
sensors in the foot and break up ingrained stress 
patterns. Health pathways, such as those 
suggested on pp302-304, combine the benefits of 
the downward pull of gravity for the feet with a 
variety of surface textures that challenge muscles, 
tendons, bones, and sensors.Look after your feet
The modern world is bad for feet . Old cobbled roads have given 
way to concrete sidewalks, resulting in loss of texture, so feet move in the 
same way, all day, every day. This stress leaves the modern foot susceptible  
to injury. Avoid problems by combining the following advice with regular 
reflexology workouts. The foot reacts to varying terrain through its 
ability to move in four basic directions. The 
most-used directions are experienced during the 
heel-to-toe movement of a footstep. Two less 
common directions are inward and outward 
movements. Practicing exercises for these four 
directions gives back to the foot its full range  
of possible motion. The surfaces that we walk on play a vital role 
in shock absorption, too. If these surfaces do not 
accept part of the shock, the body must absorb it 
all. The hardness of a surface determines how 
much shock it absorbs−concrete, asphalt, or 
hardwood absorb little shock, while soft grass 
and sand absorb more. While it would be nice if 
life were a “walk on the beach,” walkers today 
most commonly face surfaces that are unyielding 
and unforgiving. Through health pathways, 
reflexology offers the chance to compensate for 
the environment and so relax the whole body. 58 benefits for life“Foot health can be improved just  
by walking, running, and standing 
on different surfaces that stimulate 
different pressure sensors and allow 
each foot its full range of motion.”look after your feet 59Walking on soft surfaces  such as 
sand is healthier for the feet than 
walking on those that are hard, 
because yielding surfaces absorb most 
of the shock of the step.selecting  tHe rigHt sHoes
If you are walking on a natural surface, the bare 
foot works best, but researchers have found that 
going barefoot is far from ideal on surfaces such 
as concrete. With only the heel’s padding, bare 
feet absorb all the shock of a hard surface. So, 
the correct shoes have an enormous impact on 
the well-being of your feet, as well as on the rest 
of your body. Follow the advice below to find 
the best footwear. If you’re not sure, remember 
never to buy or wear shoes that hurt your feet. Check the size
You may assume you know your shoe size, but 
the size of an adult foot can change, especially 
for pregnant women. A child’s foot size changes 
as many as 26 times. Ask to have your feet 
measured when you buy shoes, and you may 
find that, like most people, one foot is larger than 
the other. Buy for the larger foot. To ensure a 
proper fit, shop for shoes in the late afternoon or 
evening, after any swelling has already occurred. Buy for comfort
Resist buying shoes just because you like  
the style. A badly designed shoe may look 
fashionable, but if it hurts your foot, your whole 
body may suffer. A high-heeled shoe, for 
example, throws weight forward onto the balls 
of the feet, forcing an awkward posture on the 
wearer. Pointed-toed shoes do not allow the toes 
to play their role in walking. A low kitten-heeled 
shoe provides a too-small base on which to 
balance and walk. Platform shoes can lead to 
twisted ankles, and high-tech running shoes 
have a limited lifespan. All these shoes may  
look good, but can do a great deal of damage. Remember, too, that even well-made shoes can 
become dangerous once they wear out. Socks are important
When shopping for shoes, try to wear the type 
of socks or hose you would usually wear with 
the shoe. You should be able to lay your toes flat 
and move them inside the shoe. Think about your foot’s shape
The shape of the shoe should match the  
shape of your foot. If the long bones and the 
toes−integral structures for movement−become 
tight and inflexible, it can put strain on the little 
toe and the outside of the foot, rather than on 
the big toe and the inside of the foot, where it 
should be. If foot muscles are sufficiently out of 
balance, the long bones of the foot will do most 
of the work, rather than the toes. In this severe 
case, the toes often curl. So if you have a square 
foot, you should wear a square shoe. If your 
foot is wide across the ball, the shoe should 
match, and if your foot or heel is narrow, choose 
footwear accordingly. Consider a shoe that ties if 
your arch is so high that the top of your foot 
rubs the top of the shoe; laces can accommodate 
this hereditary feature. Match the sole to your lifestyle
Select a shoe that is right for the surface on 
which you most often walk. A soft-soled shoe is 
good for most surfaces−it absorbs some of the 
shock that a hard floor repels. However, 
researchers at the Nike Corporation have found 
evidence that suggests that hard-soled shoes 
may be more suitable for standing on hard 
surfaces. As the body strives to hold a standing 
position, the muscles necessary to keep the body 
upright constantly shift. The stable pedestal 
offered by a hard-soled shoe works best for a 
foot that is constantly shifting in place; a shoe 
that ties offers the most stability. 60 benefits for lifelook after your feet 61tHe feet act  as a base for the body, 
holding it upright and stable. they also 
propel the body forward in motion. the 
foot absorbs any shock incurred from 
movement, and disperses the body’s 
weight evenly throughout its structures, 
so although walking barefoot is good 
on soft surfaces, hard structures may 
cause damage. because sandals  do not have the 
restrictive, often painful, toe boxes 
characteristic of other shoes, they may 
be more comfortable. However, many 
sandals lack the support necessary for 
walking on hard surfaces, walking for 
long distances, or running. look for 
specialized walking sandals if you plan 
to walk for long distances.a range of comfortable,  yet 
supportive shoes has been recently 
developed specifically for walking at work, for sports, and for leisure. they 
have in common the factors of a soft 
sole, a wide toe box to allow for toe 
spread, a flexible sole, a low heel, and 
materials that allow air to circulate 
around the entire foot.Wearing sHoes  with heels over two 
inches can cause shortened calf 
muscles, damage to, metatarsal bones 
of the foot, and problems in  
the lower back, shoulders, and neck. Walking in high heels requires greater 
energy expenditure: that tired feeling 
at the end of the day may be due to 
the self-imposed handicap of heels.62 benefits for lifeIt is vital to warm up before you take exercise, 
and so too will the hands benefit from warm-up 
exercises to get ready for the day. A morning 
stretch routine will help improve the way they 
do things and prevent them from getting injured. Do these exercises when you take breaks during 
the day to stop fatigue and keep them flexible. home hand spa
Hands love being pampered, from layers of hand 
lotion, to having a proper manicure or hand-
reflexology session. So create your own home 
hand spa, where you can treat your hands 
whenever they need it. Plunge tired hands in a 
bowl of warm water for a long soak, get the 
circulation going by rubbing with a loofah, rub 
them dry with a warm, soft towel, then put on a 
generous helping of hand lotion. To make sure 
that the lotion has maximum impact wear cotton 
gloves in bed. A warm paraffin-wax bath is a 
luxurious addition to your spa. Carin G for YoUr sKin
For many people, the work they do challenges 
the skin on their hands. If the job includes 
frequent hand-washing, especially with hot 
water and harsh soap−as, for example, in a Look after your hands
Your hands help you work  through your busy day, touching and 
manipulating, lifting and holding−they are constantly being challenged. Be 
careful not to take them for granted. Protect them from harsh elements, exercise 
them to get the best from them, relax them as a respite, and pamper them by 
way of reward. You can help prevent hand strain or injury by considering the 
ergonomics, or optimum positioning, of your hands when you perform tasks. health care setting−protective oils in the skin are 
lost, leading to dry skin and chapping. If you 
work outdoors, your hands come in for 
particularly heavy use and need additional care 
to circumvent difficulties. As general rule, use 
cool water and mild soap to wash your hands, 
and then use plenty of hand lotion. Before going 
to bed, generously moisturize the hands. dos and don’ts 
 Be conscious of kitchen safety, particuarly 
when using sharp knives. For example, 100,000 
visits to emergency rooms each year are due to 
people cutting themselves while chopping food.  Wearing gloves can prevent many hand 
injuries, so make the effort to wear them when 
necessary. Make sure the gloves are suitable for 
the activity: protective gloves for gardening; 
cloth-lined vinyl gloves for washing dishes or 
using cleaning compounds; cotton gloves when 
doing housework, to prevent the dryness caused 
by dust. And always wear gloves when you are 
outdoors in cold weather.  When working in the workshop or garage, be  
very careful when using electric or hand tools. Do not use your hand as a hammer.  Help avoid injury by building hand awareness.loo K after YoUr hands 63as UsinG a moUse and keyboard 
becomes ever-more common in the 
workplace and at home, stress-related 
hand injuries are increasing. applying 
reflexology techniques to relax the 
hands can play a vital role in the  
prevention of such problems.64 benefits for lifeExplaining ergonomics
Ergonomics is the study of the relationship 
between workers and their workplace, especially 
the tools and equipment that they use. Ergonomists examine the inter-relationship 
between design and body positioning. These are 
intended to prevent the problems and disabilities 
that may arise as a result of physical stress and 
the strain of repetitive work. A relatively new 
discipline, ergonomics emerged during the 
Second World War as a proliferation of 
technological innovations produced new systems 
and machinery that workers would need to 
operate. These systems were among the first to 
be designed to take into account how people 
would use them, making it possible for them to 
be manned safely and effectively. The importance of ergonomics
Ergonomics is concerned with the whole body, 
but the hard-working hand, especially, has to 
cope with countless stresses and strains. The fact 
that many of our everyday activities are highly 
repetitive means that the same hand muscles, 
tendons, and ligaments often get used over and 
over again, in identical patterns. Those parts of 
the hand can become strained and overworked. It is not just typists and manual workers who 
are at risk: any manual activity that involves 
making the same movement over and over 
again, including knitting, sewing, involvement in 
a sport, or playing an instrument, can cause 
serious damage. If the repetitive pattern is not 
dealt with and changed, it will eventually take its 
toll. For workers who use a keyboard all day 
and every day repetitive strain injuries such  
as carpal tunnel syndrome (see p328) and 
tendonitis can cause severe pain and even spell 
the end of a person’s career. hand er Gonomi Cs
Your hands carry out so many essential tasks 
that it’s extremely hard to imagine how you 
would cope without them. It is therefore 
important that you care well for them, not just 
through hand reflexology, but also by acting to 
prevent strain and injury in the first place. By 
thinking about the ergonomics, or optimum 
positioning, of your hands you can ensure they 
stay healthy. By positioning your body properly 
you will be better able to place your hands in 
the best working position. brachialgic 
nerve 
pathwaysstress in the neCK can 
affect nerves that originate in 
the spinal cord, but terminate  
in the extremities. this can 
result in painful hands, wrists, 
and forearms. Cauda 
equina
sciatic nerve 
pathwaysfemoral 
nerve 
pathwaysspinal cordloo K after YoUr hands 65What’s the best course of action? If you are experiencing symptoms such as pain, 
numbness, or tingling in the hands, wrists, or 
forearms, you may have a repetitive strain injury. Although repetitive movements are the main 
cause, research indicates that general overall 
stress and body positioning are major factors. If you are experiencing such pain, you should 
consider changing the way you position your 
body (including your hands) when you work 
and how your work station is organized. For 
example, if you work at a desk, how high (or 
low) is your seat? If you use a computer, must 
you always reach across your desk to grasp the 
mouse? How do you position your wrists over 
the keyboard as you type? Any of these factors 
may be contributing to the pain you are 
experiencing. Guidelines for ergonomic work 
station arrangement and body positioning  
are widely available. Following these  
may prevent further strain. CheCK YoUr hand position  when using 
equipment such as kitchen knives (see 
above top), tennis racquets (see above), 
and keyboards (see right).This chapter teaches you the techniques of 
reflexology and helps you to apply the sequence of 
your choice. Whether you are working on someone 
else’s feet or hands or your own, or using a self-
help hand or foot tool, step-by-step guidelines are 
presented here to guide your work. Once you have 
found a sequence that meets your needs, using it 
regularly will help you toward a healthier life.Reflexology 
techniquesChapter 368 reflexology techniquespreparing for a session 69Preparing for a session
Step one in preparing for a reflexology session  
is to make sure that your fingernails are an 
appropriate length. Nails that are too long  
will make contact with the receiver’s hand  
or foot and detract from relaxation. As you  
look at the tops of your hands, you should  
see your fingertips, rather than your fingernails. Take time to assemble accessories that will 
ensure a comfortable session. You will need a 
pillow or folded towel on which to rest the hand 
or foot. Pillows are also handy to raise the level 
of the foot or hand as required. A light blanket  
is helpful to keep the person receiving the session 
warm. A box of tissues is convenient for the 
occasional running nose. Next, consider the environment. A ringing 
telephone, others in the room, the television, 
bright lighting, even what is in the line of sight of 
the individual−all these may detract from a quiet 
relaxing session. Communicate and find out the 
mutually ideal environment for that session. optimum positioning
During a professional reflexology session, the 
individual will be seated on a recliner. For work 
on the foot, the reflexologist sits opposite in a 
low chair; for the hand, he or she sits alongside. You may prefer a more informal setting, such as sitting on a sofa either facing each other to  
work on the feet or side by side to work on  
the hands, changing sides to work on each hand. You can also sit face-to-face over a narrow table 
with the recipient’s hand resting on a towel or 
pillow. When working with a child, you may 
choose to sit on the side of the bed for a few 
quiet minutes at bedtime and to give a brief  
foot or hand workout then. using a paraffin Bath  adds an extra relaxing element to 
your session. closely follow the manufacturer’s instructions, 
and when you first start to use it, be aware of the response.As you prepare to give a reflexology  workout, your goal should be to 
create a relaxing interchange between yourself and a friend or relative. You will 
improve the chances of achieving the relaxation goals of your work if you give 
some thought to providing a comfortable setting, select an appropriate time for 
the session, and pay attention to the effect of your work.70 reflexology techniquesBefore  starting  your session, gather together the equipment 
you may need, such as pillows and towels for cushioning, and 
nail scissors or an emery board in case a nail is digging in. Whatever your working arrangement, watch  
the individual’s face for his or her reactions,  
to see which techniques are favored and which 
reflex areas are sensitive. Falling asleep and 
smiles are good. Frowns and pulling the foot  
or hand away are bad. There’s an old saying  
in reflexology: “It hurts good.” (Yes, people do  
say this.) The counterpart is: “It hurts bad.”  
 As you work, be careful that your back is 
supported and that your work doesn’t cause 
aching or stress to your own body. (Once you’ve 
finished your work, consider how you feel: are 
your hands stressed? Is your back tired? )other issues
Working with somebody’s hands may be a little 
awkward at first because of the perceptions 
about “hand-holding” and the personal nature  
of touching someone else’s hands. Touching 
another’s foot is less of a problem. However, in 
order to proceed in a way that is comfortable for 
both you and the recipient, employ thoughtful 
“hand/foot courtesy.” Before beginning the 
session, ask: “May I have your hand/foot?” This 
serves to notify that the session is beginning. The phrase “I’ve finished−you may have your 
hand/foot back” signals the end of a session. As you move from technique to technique, 
maintain contact with the hand being worked. Such contact adds smoothness and a continuous 
level of comfort to the workout. structuring the session
At the beginning of a session, ask the client if any 
part of the hand or foot is injured or should be 
avoided. Older clients may complain of painful, 
enlarged, or arthritic finger joints. Approach 
conditions like these with caution. Always begin 
your work with a series of desserts (see pp78–83 
and 122–125) to provide warm-up time for the 
hand or foot. As you work through each section 
of the foot or hand, apply a series of desserts 
before going on to the next section. To end your 
work, apply a closing series of desserts. How long should technique be applied to 
 
any individual reflex area? The answer to this 
depends on the individual with whom you  
are working. With infants, children, and elderly 
people, less pressure and less time are the best 
routes to take. If the individual reports that  
an area feels bruised, it has been overworked. Avoid the area until sensitivity diminishes and 
work it less when you resume.preparing for a session 71Washing the feet prior to a reflexology session ensures a 
clean, oil-free surface for technique application. At the beginning of your work with reflexology, 
you may find that your hands and thumbs 
become tired. Even a half-hour session may be 
too much. If so, there are several strategies for 
avoiding fatigue. You may consider starting with 
shorter sessions. Mini-workouts are also a good 
way of building hand strength. Give yourself time 
to learn, as practice and time are needed for 
acquiring any skill. Review your technique 
application−done properly, your hands should 
not tire too easily. Practice self-help reflexology 
(see pp142–161 and 168–177) to build hand 
strength. And finally, break up your work with desserts (see pp78–83 and 122–125), as these 
provide a chance for your working thumb or 
finger to rest. Swap working hands regularly−if 
one thumb tires, apply technique with the other. targeting health concerns
After you’ve worked through the hand or foot, 
it’s time to address any specific health concerns 
that may need attention. Turn to pp248–287  
to find out the areas to be aimed at and the 
reflexology techniques to be applied to help 
address them. Apply a series of desserts again 
after working specific areas. Finally, move on  
to work the other hand or foot. key to technique symbols
  Finger-walking
 thumb-walking
 hook & back-up
 Rolling
 Pressure
  traction, pulling,  
pushing, or side-to-side
  Rotation or rotation-   
on-a-point
 twist
  sole-mover or  
palm-rocker
 Area of contact72 reflexology techniquesBasic techniques
Reflexology is based on four main techniques, designed either to apply 
pressure over a wide area or to home in on a more specific one. As with any 
skill, you need to build up your ability by practicing. It is a good idea to try the 
techniques on your hand or forearm. If you find your finger or thumb gets tired, 
rest, change hands, or apply desserts (see pp78–83, 122-125, and 142–145) instead. Thumb-walking 
The goal of the thumb-walking technique is to apply a 
constant, steady pressure to the surface of the foot or hand. The technique will require some practice to perfect. Be patient 
and give yourself plenty of time to acquire this valuable skill. Remember that it will enable you not only to help yourself 
but also enable others to reach health goals. Practicing the technique
The basic movement in thumb-walking is the bending and 
unbending of the first thumb joint, below your thumbnail. The 
aim is to move your thumb across the skin in small “bites,” to 
create a feeling of constant, steady pressure. 1First, practice the thumb  
action by itself. Hold your 
thumb just below the first joint, to 
prevent the second joint moving. Bend and unbend the first thumb 
joint several times. 2Keeping hold of your thumb, 
place the outer edge on your 
leg. Bend and unbend the thumb 
several times, rocking it slightly 
from the thumb tip to the lower 
edge of the nail. 3Let go of your thumb. “Walk” 
the thumb forward along 
your leg. The movement should 
come solely from bending and 
unbending; make sure you do  
not push the thumb forward.learning tip
using the thumb at the correct 
angle makes thumb-walking easier. lay your hands down on a table or 
flat surface. the outside edge of the 
thumb, touching the table, is the 
part that should make contact with the surface to be worked. using this 
area maximizes leverage from the 
four fingers.common mistakes
basic techniques 734To practice using leverage, 
first place the fingers and 
thumb of your working hand on 
your forearm, as shown above. Together, these give the leverage 
needed to generate pressure. 5Lower your wrist, so that the 
thumb is pressing on your 
arm. This pressure is directed 
through the thumb, but actually 
results from the combined actions 
of the fingers, hand, and forearm.6Now bend and unbend your 
thumb joint, so the thumb 
makes a little step forward with 
each “unbend.” Continue practicing 
on your forearm until you feel your 
thumb creating a steady pressure. aPPlying the technique
To thumb-walk on the foot or hand, first create a smooth, steady 
surface for your work. To do this, stretch and hold the skin gently 
with the hand that you are not using for the technique. one error commonly made by 
people learning to thumb-walk on 
a foot is grasping the foot and 
trying to exert pressure by pushing 
down with the thumb (see below). this is very tiring for the thumb. as 
you work, make sure your hand is 
not resting flat on the foot; you 
should notice some space between your hand and the foot. always 
“walk” your thumb forward, not 
backward. Keep the thumb slightly 
cocked as you work, to prevent 
yourself overextending the joint. 1To work on the foot, stretch 
the sole with your holding 
hand. Rest your working thumb 
on the sole and your fingers on 
the top of the foot. Drop your 
wrist to create leverage, which will 
cause the thumb to exert pressure. 2Bend and unbend the thumb 
at the first joint, walking the 
thumb forward across the sole a 
little bit at a time. If your working 
hand is feeling stretched, reposition 
it and then continue “walking” the 
thumb forward.74 reflexology techniquesPracticing the technique
Finger-walking is similar to thumb-walking, but produces a softer 
pressure; the back of the hand is a good practice area for this 
gentle technique. The “walking” motion is created by bending and 
unbending the first joint of the index finger, so the fingertip rocks 
gently from the joint to the lower edge of the fingernail. 1Hold the index finger below 
the first knuckle, to help 
isolate the joint that will be used 
to produce the movement. Practice 
bending and unbending just the 
first joint of the index finger. 2Once you have become 
familiar with the bending 
and unbending action, place the 
tip of your working index finger 
on the back of your other hand. 3Try bending and unbending 
the first joint of the index 
finger so that the tip “walks” across 
your hand. Rock the tip forward 
to the lower edge of the fingernail 
and back. Repeat several times.4You can create leverage for 
finger-walking by using your 
thumb in opposition to the fingers. To practice, first place all four 
fingers on the top of your forearm 
with your thumb underneath. 5Raise your wrist, holding on 
with the thumb and pressing 
the fingers into the forearm. You 
should be able to feel your index 
finger exerting 
increased pressure. “Walk” the index 
finger forward. Finger-walking
This technique  enables you to work comfortably on the top 
and sides of the foot or hand, where the skin is thinner and 
too much pressure can cause discomfort. Finger-walking 
involves bending and unbending the first joint of the index 
finger—the same principle as thumb-walking (see pp72-73). basic techniques 75aPPlying the technique
Finger-walking on the foot or hand requires a 
steady surface. To keep the foot or hand still, 
hold it with your non-working hand. As 
with the thumb-walking technique, the 
fingertip always moves forward 
across the skin, never backward or 
sideways. If you have already learned 
the thumb-walking movement, you 
may find that your finger “learns” 
the finger-walking technique on its 
own, seemingly by association. 2Use the index finger to 
finger-walk down the top of 
the foot from the base of the toes 
toward the ankle. Common mistakes
the most common problem that 
occurs in finger-walking is difficulty 
in bending the first finger joint. in 
addition, try to avoid the following 
mistakes: moving your whole hand 
rather than just the first finger joint; 
digging the fingernail into the skin; 
allowing the walking finger to draw 
back rather than exert a forward 
pressure; and rolling the finger from side to side. if you find you develop 
any of these difficulties, review your 
technique instructions.1Hold the area steady. If 
working on the foot, hold it 
upright by grasping the toes. Rest 
your index finger on the top 
of the foot and your 
thumb on the sole.76 reflexology techniquesPracticing the technique
When working with deeper points, leverage is very important. Leverage is provided by the fingers and the position of the wrist 
just as it is in the thumb-walking technique.1Position your working 
thumb on the palm of the 
hand and your fingers on the top 
side. Bend the thumb’s first joint 
and rest on the edge of the thumb. Now pull back to exert pressure. 2To practice using leverage, raise your wrist and 
rest the four fingers and the thumb of your 
working hand on the forearm. Hook and back-up
The hook and back-up technique is used for working specific, 
usually deeper, points rather than for covering a large area. Because it is a relatively stationary technique, it involves only 
small movements of the working thumb. learning tip
apply pressure using more of the 
flat of the thumb in order to avoid 
digging your fingernail into the 
flesh of the area you are working. 3Leverage is created as you lower your wrist, 
and the working thumb exerts an increased 
amount of pressure on the arm. Keeping the wrist 
lowered, hook in with the thumb and pull back.basic techniques 77Rotating-on a-point
To apply the rotating-on-a-point technique, you pinpoint a reflex 
area with the middle finger of one hand and then rotate the ankle 
or the wrist. The middle finger of the working hand remains 
stationary as the joint turns, creating an ”on/off” pressure at the 
point of contact between the rotating foot and the static finger. 1Cup the heel of the foot so 
that the working thumb 
rests around the ankle and the 
middle finger rests on the inside 
of the ankle. Using your other 
hand, firmly hold the ball of the 
foot (but do not grasp the toes). Maintaining a constant pressure, 
rotate the foot clockwise 360˚ 
several times. 2Now repeat this action in a 
counterclockwise direction, 
rotating the foot several times. As 
you turn the foot, notice the on/
off pressure created by the middle 
finger. Avoid curling the top of 
your finger too much to make 
sure you do not make contact 
with your fingernails.learning tip
Do not hold the foot around the 
toes. also, the reflex area on the 
inside of the ankle is sensitive, so 
allow the turning of the ankle to 
create pressure instead of pressing 
with your fingers.aPPlying the 
technique
Use your holding hand to keep 
the area to be worked on in a 
stationary position as you 
apply the technique. 1With your holding hand, 
support and protect the area 
to be worked. Wrap your hand 
around the area while the thumb 
and fingers hold it in place. The 
fingers of the working hand are on 
top of those of the holding hand. 2Rest the working thumb in 
the center of the area you 
want to work. Using the edge of 
the thumb, hook and back-up.78 reflexology techniquesFoot desserts
Side-to-side 
This technique relaxes the 
foot using a rhythmical side-
to-side and in-and-out 
motion. Because the foot is 
usually restricted to the up- 
and-down movement of 
footsteps during the course 
of a day, the side-to-side 
dessert provides the recipient 
with an especially enjoyable 
and relaxing variation. 1Position your hands on 
either side of the foot near 
the toes. With your right hand 
move the side of the foot away 
from you, and move the other side 
toward you with your left hand. 2Now reverse the actions, 
moving the right hand back 
toward you, pulling that side of 
the foot around, while pushing the 
other side of the foot away with 
the left hand. Rapidly alternate the 
actions, moving the sides of the 
foot quickly back and forth. learning tip
for maximum effectiveness, apply 
the side-to-side technique rapidly 
and rhythmically. Keep your hands 
level with the ball of the foot, 
resting on them lightly but firmly. Avoid pressing too hard or you will 
restrict the foot’s movement. With 
practice, you will find it easier to 
maintain a quicker pace and will 
have the strength to apply it for 
longer periods of time.“Desserts” are techniques  designed to create relaxation, and they are 
something almost everyone likes. These techniques can be used at the beginning 
and end of a session, as a transition between techniques, and to soothe if a 
recipient’s foot is sensitive. In helping to relax the foot, they make reflexology 
work easier, because a relaxed person is more receptive to technique application.foot desserts 79learning tip
Applying the technique in a slow, 
easy motion gets the best results. grip the foot with a moderate 
pressure, making sure the hands’ 
surfaces are in full contact with the 
foot. Avoid gripping the toes as 
this can result in them being squeezed, which is unpleasant. do 
not move both hands at once, 
since this causes friction. 2Now move the same hand 
in the other direction, again 
keeping the hand nearest the ankle 
stationary. Repeat the two actions, 
twisting the foot gently from side 
to side several times. Move both 
hands toward the ankle slightly, 
and repeat the whole movement 
several times again. Spinal twist
As the name suggests, this dessert provides relaxation for the 
spinal reflex area along the inside of the foot. As well as 
being a dessert the spinal twist works the spinal area. It also 
works well for relaxing people with tired feet. For optimum 
comfort, make sure all digits make firm contact with the foot. 1Hold the inside of the foot 
with both hands; the thumbs 
rest on the sole of the foot and the 
fingers on the top. Turn the foot 
with the hand closest to the toes. The other hand remains static. 80 reflexology techniques1Hold the ball of the foot 
below the big toe and 
second toe. Allow your finger and 
thumb tips to rest on the knobby 
heads of the bones in the ball of 
the foot. Move the foot away 
from you with the right hand and 
toward you with the left hand. 2Now practice the motions  
in reverse, moving the foot 
toward you with the right hand 
and away from you with the left. Repeat this several times, setting 
up a rhythm. Move on to the ball 
of the foot below the second and 
third toes and carry out this 
technique. Do the same with the 
third and fourth, and then the 
fourth and fifth toes. learning tip
experiment with moving your 
hands in a circular motion. it will 
create a unique feeling for the 
foot. Be careful of your fingernails 
on the top of the foot, avoid 
digging them into the skin; you’ll see nail marks if you have. if you 
find this part of the foot difficult to 
move try applying other desserts. then reapply the sole-mover.Sole-mover
The aim of this reflexology technique is to produce 
movement in the bones making up the ball of the foot. It 
allows the lung, chest, upper back, and diaphragm reflex 
areas to relax−all places where stress regularly builds up. let your fingertips rest gently on the 
top of the foot, with your thumb tips 
on the underside.foot desserts 812Now squeeze gently with  
your right hand. Build up  
a rhythmic push/squeeze pattern  
as you repeat the actions  
several times.learning tip
if the push/squeeze pattern is firm 
but gentle, this dessert is perfectly 
comfortable. if the ball of the foot 
looks compressed then you’ve exerted too much pressure. do 
 
not try to squeeze and push 
simultaneously. When placing your 
fist, use the flats of your fingers rather than the knuckles. center 
your pushing and squeezing 
efforts in the ball of the foot, 
rather than in the arch or the toes.Lung-press
This dessert provides relaxation to the lung reflex area in the 
ball of the foot; hence its name. The art in this dessert lies in 
the smooth, wavelike motion created by coordinating the 
movements of the two hands. It’s somewhat like a wave’s 
ebb and flow. One hand pushes and the other hand 
responds with a gentle squeeze. 1Form your left hand into a 
fist. Rest the flat of the fist 
against the ball of the foot. Firmly 
hold the top of the foot with your 
right hand. Push with the fist. 82 reflexology techniques2Then turn the foot in a 
counterclockwise direction 
and repeat several times.learning tip
While you are moving the foot, 
work against the holding hand. By way of a variation, try bridging  
the ankle with your holding hand 
rather than the center of the foot.Traction
This technique is good for 
relaxing the foot overall. It 
counteracts the compression 
of the foot that happens 
each time you take a step. learning tip
While you move the ball of the 
foot toward you with the working 
hand, pull at the ankle with the 
holding hand. Midfoot-mover
Prolonged standing and footwear often cause the joint 
across the center of the foot to become compressed. The 
end result is general stress on the foot, as well as on the 
reflex areas of the midfoot. The midfoot-mover breaks up 
the stress experienced by the middle of the foot. 1Span your holding hand 
over the middle area of the 
foot, keeping it as still as possible. Hold the ball of the foot firmly 
with the other hand and move it 
360˚ in a clockwise direction. Repeat several times.1Hold the foot firmly. Pull it 
toward you, gently and 
gradually. Hold for 10–15 seconds. Then release.foot desserts 831Hold the ankle firmly with your holding hand. Using your other hand, hold the ball of the foot 
and rotate the toes in a clockwise direction to make a 
complete circle. Repeat this action several times. 2Now rotate the foot in a counterclockwise 
direction in a full circle. Repeat this action 
several times.learning tip
rest the thumb of the holding 
hand below the ankle bone. Pull 
the foot toward you and then turn 
it with the other hand. Ankle-rotation
This dessert also serves as an exercise. By rotating the foot in 
a complete circle, you are both exercising and relaxing the 
four major muscle groups controlling the foot movements. It 
also helps ease fluid retention occurring around the ankles.1Use the holding hand to 
keep the top of the foot 
steady. Hold the big toe with the 
other hand. Rotate the toe 
clockwise through 360˚ slowly  
and evenly several times.2Then rotate the toe in a 
counterclockwise direction. Use the working fingers to create  
a firm, even pressure and exert a 
slight upward pull. Apply this to 
each of the toes in turn. Toe-rotation
Because it works the muscles 
fully, this dessert both gently 
relaxes the toes and strengthens 
them at the same time.Step 1
Working the underside of the toes 
The reflex areas in this sequence correspond to parts of the 
head and neck. Some of these parts, such as the pituitary 
gland, regulate important activities in the body. The head and 
brain gather information about the outside world. Working 
the reflex areas in this sequence will stimulate these structures 
and enhance their functions. Before beginning the sequence, 
examine the foot for any areas that need to be avoided, and 
then use the desserts listed below to relax the foot. 1Hold the big toe still with 
your holding hand. Rest 
your working thumb just above 
the pituitary gland  reflex area. Hook in with the thumb and pull 
back across the reflex area. Repeat.2Place your thumb at one 
side of the neck , thyroid  
gland , and parathyroid 
gland  reflex areas on the big toe. Walk across the stem of the toe 
using thumb-walking technique. Make at least two passes across 
the toe, one high and one low. 3Change hands and walk your thumb across the stem of the toe in 
the other direction. Make low and high passes. Repeat several times.AreAs worked
  Pituitary gland   Working with 
this gland can benefit body 
activities such as metabolism.   Neck   Highly prone to tension, it 
may respond well to reflexology.   Thyroid & parathyroid glands   
Help to regulate energy levels, 
growth, metabolism, and blood 
calcium levels: work on the toes 
can improve functioning.   Head & brain   Control all 
activity, as well as processing 
information from the 
environment, so are a key part 
of a reflexology session.   sinuses   Reflexology can help to 
keep these air-filled cavities clear.desserts    Side-to-side (p78) • Spinal twist (p79) • Lung-press (p81)  
Toe-rotation (p83)
84 Comp LeTe foo T Sequen Ce4Next, work the head  and 
brain , sinuses , and neck  
reflex areas. Support all the toes 
with your left hand. Thumb-walk 
down the big toe, starting at the 
top center of the toe. 5Reposition your right thumb, 
and then thumb-walk down 
the side of the big toe. 6Reposition your left hand to 
support the second toe. Thumb-walk down the center and 
side of this toe. Repeat with the 
third and fourth toes.foo T orie NTAT ioN
The area associated with the pituitary  
gland  lies in the center of the big 
toe, on both right and left feet 1. The stem of each toe, from the base 
to the first joint, corresponds to the 
neck reflex areas 2. on each foot, 
this section of toe represents a 
portion of the neck, but on the big 
toes the neck reflex area also 
overlaps with the thyroid  and 
parathyroid  gland  areas 3. The area 
from the first joint up to the tip of 
each toe corresponds to the head 
and brain  reflex areas 4. The areas 
for the sinuses  5 lie just underneath 
the first joint of each toe. These reflex areas are found in the 
same locations on both right and left 
feet. The areas on the right foot 
correspond to the right half of the 
body, and those on the left relate to 
the left half of the body.7Repeat on the little toe, then 
change hands. Use the right 
hand to support each toe in turn. Walk the left thumb down the 
center and other side of the toe.rigHT fooT
desserts    Side-to-side (p78) • Lung-press (p81) • Toe-rotation (p83)
STep 1 8531
24
586 complete foot sequenceStep 2
Working the base of the toes 
The reflex areas treated in this sequence represent a range of 
areas in the head and upper body: the eyes and ears, the 
inner ears, and the tops of the shoulders. By working these 
areas on each foot, you can enhance the functioning of all 
the corresponding body parts. This sequence is helpful if you 
want to ease tension and pain in the tops of the shoulders. Work the reflex area on the right foot for relief in the right 
shoulder, and work on the left foot for the left shoulder. 1Wrap your left hand around the ball of the foot. Pull down gently with the thumb to make 
the reflex areas more accessible. 2Beginning with the eye reflex 
area, walk the thumb of your 
right hand along the top of the 
ridge, just under the toes. Continue 
along the inner ear  and ear 
reflex areas. By doing so, you are 
also working the area for the tops 
of the shoulders , which lies 
behind the other reflex areas.AreAs worked
  eyes  Reflexology may help 
relieve sore eyes.   Inner ears   the organs of the 
inner ears regulate balance. Reflexology can help alleviate 
balance problems and the inner 
ears, such as dizziness.   ears  Reflexology may help ease 
an earache or tinnitus.   Tops of the shoulders   this 
muscular region, which tends to 
store tension, may benefit from 
relaxing reflexology sessions. leArnIng TIp
Do not squeeze the foot with the 
holding hand, otherwise you will 
obscure the surface of the reflex 
areas. Do not pull the toes 
backward, because this will tighten 
the skin, making it harder to work 
the reflex areas.step 2 873Change hands. With your 
left thumb, walk back across 
the entire ridge, starting at the ear 
reflex area. By thumb-walking 
from both directions, you can 
make sure that all the reflex areas 
are thoroughly worked.4To work the eye reflex area 
more fully, hold the foot 
steady with your right hand. Rest 
the tips of your right thumb and 
index finger between the second 
and third toes, then pinch the area 
gently several times. 5To work the inner ear  
reflex area in greater depth, 
hold the foot steady with the left 
hand. Place the tips of the left 
thumb and index finger between 
the third and fourth toes, and 
pinch the area gently several times. Move your fingertips across to the 
ear reflex area, between the 
fourth and fifth toes, and repeat 
the action.foo T orIenTATIon
the reflex areas that correspond to 
the organs of sight, hearing, and 
balance lie close together at the top 
of the foot, where the base of the 
toes meets the sole. these reflex 
areas mirror each other on the right 
and left feet, with the areas on the 
right foot associated with the right 
half of the body, and those on the 
left relating to the left half. the eye reflex area is located just 
below the space between the second 
and third toes 1. the inner ear reflex 
area lies beneath the space between 
the third and fourth toes 2 and that 
of the ear under the space between 
the fourth and fifth toes 3.the reflex 
area for the tops of the shoulders  
lies underneath the other reflex 
areas, spanning the base of the toes.21
3
rIghT fooT
desserts    side-to-side (p78) • lung-press (p81) • sole-mover (p80) 88 complete foot sequenceStep 3
Working the ball of the foot 
The reflex areas worked in this sequence, which are located 
on the ball of each foot, correspond to the chest, shoulders, 
and upper back. Use this sequence to improve the function 
of the lungs, diaphragm, and other parts of the chest 
involved in breathing; it is also good for the heart, which 
pumps oxygen-rich blood around the body. In addition, 
working these areas can relieve tension in the upper body. 1Use your left hand to hold the toes back. Starting with the 
diaphragm  reflex area, use your right thumb to thumb-walk up 
through the heart  and chest  reflex areas, toward the toes. Make 
several passes over this broad area. 2Reposition your thumb on 
the solar plexus  reflex 
area. Using the same technique as 
before, make several passes up 
over this tiny area.AreAs worked
  diaphragm & solar plexus   
Reflexology can help to enhance 
the function of the diaphragm 
muscle and the nerve network 
of the solar plexus, both of 
which are involved in respiration 
and many other involuntary 
body functions.   Heart   pumps the oxygen-rich 
blood around the body.   Chest & lungs   Applying 
reflexology to these areas helps 
keep the chest and lungs open.   Upper back & shoulders   
Working these reflex areas may 
ease muscle tension in the upper 
torso and the shoulders.step 3 893Move your thumb across  
to another segment of the 
diaphragm  reflex area. Thumb-
walk up through the chest,  
upper back , and lung  reflex 
areas. Make several passes through 
these areas, working up over the 
padded ball of the foot and 
between the second and third toes. 4Change hands and hold the 
toes back with your right 
hand. Starting at the diaphragm  
reflex area, use your left thumb to 
thumb-walk up through the 
lung , chest,  and upper back  
reflex areas.
Complete_Reflexology_for_Life_(_PDFDrive_).txt
Summarize the following text section accurately and concisely. Maintain specific details and numerical information, and use anti-repetition mechanisms:

        For many people, using reflexology for 
preventive purposes is of interest with regard to 
hereditary diseases, common problems such as 
high blood pressure and high cholesterol, or  
one of the four “geriatric giants” (confusion,  
falls, incontinence, and immobility). Whatever  
the focus may be, reﬂexology provides an 
instrument for maintaining your state of health. “Research has shown 
that reflexology creates 
positive change in the 
body, improving the 
functioning of virtually 
every organ. ”IncorporatIng reflexology 
into your everyday life while 
you are still young can bring 
health benefits many 
decades into the future. aImIng for healthy ag Ing 47teaching self-reliance
Young children are great mimics, and people 
practicing reflexology will not escape their notice. Seeing their parents apply self-help techniques or 
becoming aware that their parents visit a 
reﬂexologist will make them want to experience 
reflexology for themselves. The value of empowering a child to affect his 
or her health through a tool such as reﬂexology 
is beyond measure. How better to engender self-
reliance than to give a child a means to 
communicate with his or her body. For example, 
the parents of a ﬁve-year-old were driving their 
son to a birthday party when he insisted they 
return home to fetch his golf ball. Only then did 
his parents realize he was using a reﬂexology 
self-help technique to cope with his migraines; 
his babysitter had used the golf-ball self-help 
technique to cope with her sinus headaches and 
he had picked up the information from her. The application of self-help techniques allows 
the child an opportunity to relieve his or her 
“owies,” as one two-year-old puts it. Some 
children are just too young to convey a message 
about aches and pains, while older children 
aren’t always in the presence of their parents to 
report every stomach upset or painful tumble. Self-help reflexology
Just as other life skills  are passed on by parents to their children, self-help 
reﬂexology techniques can be a part of everyday living and are a skill well 
worth teaching. Far from being for children only, however, self-reliance with 
regard to health matters is a good habit for everyone to acquire. Your own use 
of reﬂexology and the benefits you gain from it will inspire your friends and 
family members to take it up themselves. 48 benefits for lifeTeaching children elements of reflexology allows 
them to address their day-to-day physical ups 
and downs without parental help. Not only will your children be inﬂuenced by 
exposure to your reﬂexology work; adults too 
will take notice. One client was so pleased with a 
golf-ball self-help technique he used for his sinus 
problems that he took his golf ball to work. He 
became tired of his ofﬁcemate’s complaints about 
sinus problems, handed him a golf ball, and 
soon there were two using the technique. a rewarding experience
Encouraging the use of self-help reﬂexology by 
older friends and relatives can be especially 
rewarding. An Oregon Research Institute study, 
for example, found that the use of self-help 
cobblestone mat-walking by older adults led to 
signiﬁcant improvements in both mental and 
physical well-being, including reductions in 
blood pressure and pain levels. In elderly 
participants in the study, there were significant 
improvements in their ability to perform 
activities of daily living, increased psychosocial 
well-being, and reduced daytime sleepiness and 
pain. Participants also reported greatly improved 
perceptions of control over falls. “Young children are 
great mimics, and 
people, especially 
parents, practicing 
reflexology will not 
escape their notice. ” perceiving reflexology  to  
be an everyday tool that will help 
with any troublesome physical 
problems will encourage children 
to give it a go. self-help reflexology 49The rewards of using reﬂexology are considerable. There is nothing quite like the satisfaction of 
triumphing over a health concern through your 
own efforts, partly because you have found a 
solution within your own control and 
also because you have avoided the 
use of medication. One client is 
delighted that she can turn off the 
ringing in her ears not only for the Creating natural solutions
While research documents  the effectiveness of reﬂexology, it does not 
give the human side of the story or the implications of ﬁnding natural solutions 
to health concerns. Whether you are seeking help for yourself or a loved one, 
there are many advantages to reﬂexology. It is available for use any time and 
anywhere; there are no side effects; it works naturally; and the impact can be 
achieved quickly. The sense of control over your symptoms is very empowering. 50“From the smallest 
problem to some of life’s 
greatest challenges, it 
seems that reflexology is 
the natural solution  
with the gentle touch. ”
benefits for liferelief from discomfort but also for the sense of 
inﬂuence over her own body that this gives. Another is so pleased to have alleviated his 
allergy symptoms that he hands out 
printed instructions so others can try 
them. Reflexology can provide a 
solution when nothing else seems 
to work, for example in the case 
of dysmenorrhea (menstrual older siblings  can have fun 
working on the hands and feet 
of a baby brother or sister, who 
will appreciate the attention as 
well as the physical sensation. creating natural solutions 51cramps), the most common cause of teenage girls 
being absent from school or work. A Chinese 
study of teenage girls with a history of 
dysmenorrhea found reﬂexology relieved 
symptoms for all participants. Research also 
shows that reflexology helps women to have 
easier pregnancies, quicker and less painful 
deliveries, and more success with breastfeeding. With its high toxicity, chemotherapy is far from 
what might be regarded a natural solution for 
cancer. A cancer patient was made so miserable 
by chemotherapy’s side effects of nausea and 
fatigue that although he was initially skeptical 
about reflexology, he decided to try it and 
couldn’t believe what a difference it made. “What 
has been amazing to me is the absence of the 
feeling I normally had after a round of chemo; 
you know your body isn’t right,” he said. “All of 
those things that I’ve suffered from in the past, I 
did not experience after these treatments. ” From 
the smallest problem to some of life’s greatest 
challenges, it seems that reﬂexology is the natural 
solution with the gentle touch. You’ll want to use the reﬂexology approach  
that suits you and your situation. If you work 
someone else’s hands, you need to be able to 
exert a certain amount of pressure. If you work 
your own feet, you need to be able to reach 
them. Consulting a professional reflexologist on a 
regular basis may not be within your budget. approaches to reflexology
Give yourself time to try the various possibilities 
of reﬂexology work. If your goal is to apply 
reﬂexology to yourself, experiment to decide if a 
golf-ball technique suits your taste; it may be 
that you prefer a foot roller or walking on rocks 
in your garden. The goal is to apply pressure to 
the part of the foot or hand that gets results. Before embarking on reﬂexology work on 
someone else, try practicing on yourself ﬁrst to 
learn the techniques and build up strength. You 
may want to start your work with a friend who 
is willing to let you learn on him or her. Finding 
someone that you can trade sessions with is 
ideal, because it will enable you to learn what 
reﬂexology feels like. If you ﬁnd yourself doing 
all the work and none of the receiving, as can 
too easily happen, ask friends and relatives to 
perform some reflexology on you or encourage 
them to adopt self-help techniques. Our friend 
Ruth heeded this advice after she found herself 
applying reﬂexology to nine family members one The reflexology lifestyle
The reﬂexology lifestyle  encompasses taking full advantage of all that 
reﬂexology has to offer: work on hands, work on feet, self-help, giving 
reflexology to friends or family members, and considering the possibility of 
having professional treatments, or even training to be a professional yourself. 52 benefits for lifeChristmas Day. Subsequently, she firmly 
recruited family members to work on her. Many people opt for the mix and match 
approach, using self-help foot techniques, self-
help hand techniques, and reflexology applied by 
someone else. For example, a self-help golf-ball 
technique works well for allergies, a foot roller 
helps tired feet, and there’s nothing more relaxing 
than another’s touch. Make plans to create the 
reﬂexology situation that works best for you. Set the stage for your reﬂexology work. Station golf balls or a foot roller where you’ll use 
them, or make the couch available to work on 
another’s feet. Be sure to create a comfortable 
setting for both you and the recipient. importance of flexibility
If you ﬁnd yourself just not getting around to 
using the reﬂexology approach you have chosen 
or if reﬂexology has become a chore, reconsider 
how you are going about things. Try another 
approach, or change your goals and reﬂex area 
targets. An approach that produces results will 
motivate you. Over time, your reﬂexology 
approach to enhance your health will probably 
change. Our client Betty, for example, initially 
sought reﬂexology services, learning about 
reﬂexology and self-help techniques in the 
process. She now uses an electric foot roller daily 
and comes in for a “tune-up” once in a while. “Set the stage for your reflexology 
work. Station golf balls or a foot 
roller where you’ll use them. ”
in the course of 
everyday life, make use 
of odd spare moments to 
work on yourself and 
members of your family. the reflexology lifestyle 53BaBies and children
Research has shown that reflexology helps the 
young recover from illness. For example, in a 
2001 Danish study, infants with colic given 
reflexology did better than a control group. Research also found that reflexology improved 
the effectiveness of, or was better than, 
medication. In a 1996 Chinese study, infants 
recovered from pneumonia more quickly with 
reflexology and medication than medication 
alone. In another trial, bronchitis responded 
better to reflexology than to antibiotics or to 
antibiotics in combination with Chinese herbs. Reflexology can help those born with a 
disability. Chinese trials in the 1990s showed it 
increased growth rates in children with cerebral 
palsy and improved the intellectual and physical 
development of children with learning difficulties. adults
An Austrian study in 1999 and a Chinese study 
in 1994 respectively showed that the kidney and 
bowel function of those receiving reflexology 
seemed to be more efficient. In a 1997 UK study 
and a 2005 study in Singapore, reflexology had a positive effect on heart function. Reflexology can be helpful in alleviating the 
side-effects of drug treatment. Various studies in 
the US (2000, 2003), the UK (2000), and Korea Reflexology research
The positive beneﬁts of reﬂexology are demonstrated by research. A survey of reﬂexology research shows that reﬂexology work achieves results, 
improving body function, enhancing the effectiveness of medication, aiding 
recovery from illness or surgery, and alleviating pain and other symptoms. For 
individuals of all ages, research shows that reﬂexology improves quality of life. (2005) showed that it reduced symptoms such as 
nausea and vomiting in cancer patients receiving 
chemotherapy. Research conducted for specific 
conditions, including headache (Denmark, 1997), 
migraine (Austria, 1993), toothache (China, 1994), 
chest pain due to coronary heart disease (China, 
1998), and multiple sclerosis (UK, 1997) indicated 
that symptoms were reduced in those who 
received reflexology work. A 1998 Chinese study 
suggested that reflexology could reduce the risk 
of cardiovascular disease in some people 
suffering from hyperlipidemia (high levels of fat 
present in the blood). Research studies in China in 1993 and 1996 
suggested reflexology work could improve the 
effectiveness of medication in treating kidney 
infection and diabetes. In a 1998 Chinese study, 
reflexology was better in treating leukopenia (low white blood cell count) than medication was. Reflexology helped people being treated for 
kidney or ureter stones to expel the stones more 
quickly, according to a 1996 Chinese study. In a 
1994 Swiss study, some post-operative patients 
54 Benefits for life“Recent research has shown 
reflexology to be effective in 
encouraging normal body function. ” reflexology research 55receiving reflexology work had enhanced kidney 
and bowel activity and demonstrated a decreased 
need for medication compared to control groups. men and women
Reflexology can help with problems specific to 
males and females. A 1996 Chinese study showed 
reflexology to be effective in treating male sexual 
dysfunction, while a 1998 Chinese study reported 
that reflexology helped alleviate problems with 
urination in men with an enlarged prostate. Most women in a 1996 Chinese study found 
reflexology was effective in alleviating menstrual 
period pains and about half those in a 1993 US 
trial found it very helpful for PMS. Women who 
had reflexology during childbirth had reduced 
labor times and less pain, according to a 1989 
Danish study, and a 1996 Chinese trial reported 
that mothers given reflexology after childbirth 
often breastfed more quickly and more 
satisfactorily. increasingly, reflexology work is 
being integrated into healthcare 
programs at several hospitals, playing  
a role in palliative care and post-
operative treatment. elderly people     
Studies have concluded that reflexology can 
bring a marked improvement in quality of life 
for elderly people. In 1995 it was reported in the 
UK that people with Alzheimer’s who were 
receiving reflexology showed less restlessness 
and wandering and also had a reduction in 
stiffness and arthritis. A Korean study in 2006 
revealed that residents of a nursing home had 
improved sleep patterns and less depression after 
reflexology work. Reflexology also helped with 
constipation, according to a 1994 Chinese study. Stories of success illustrate the benefits of 
reflexology, which include, above all, its ability to 
elicit a relaxation response in body and mind in 
a natural, drug-free way. It can release 
endorphins, the body’s “feel-good” chemicals; 
possibly the best way to relieve stress. Reflexology treatments help people survive the 
demands of high-pressure jobs, busy family lives, 
and active athletic pastimes. It is also highly 
valued by patients and practitioners as a means 
of triggering the body to respond to particular 
ailments, and by rebalancing body, mind, and 
emotions, to maintain health by preventing 
medical conditions arising or worsening. Evidence from some research studies indicates 
that the use of some reflexology techniques even 
reduces the need for medication, or helps 
medicines work more effectively. When you read the short case studies 
presented on the opposite page you will get 
some idea of how reflexology can enrich your 
life and that of others. Why not put yourself in a 
position to experience its successful use. Use the 
techniques on yourself in order to become Success stories
The world of reflexology  is alive with success stories recounted by 
practitioners and patients alike. Such anecdotal evidence attests to the willingness 
of reflexology patients to participate in the healing process, a factor that may be 
vital for the efficacy of complementary therapies. 56 Benefits for lifefamiliar with the reflex areas, their use, and the 
proper application of techniques. Try it on others 
who are interested. Find a reflexology buddy so 
you, too, can gain the benefits of reflexology 
work. Or consider making an appointment for 
some professional reflexology services. Developing your skills  
Each piece of reflexology you carry out is a 
positive step. Reflexology can produce immediate 
results in some situations; in others, success 
comes over time. As your work progresses, 
consider each interruption of stress to be a result, 
as is the sense of empowerment and self-control. As you get results and discover your own 
successful outcomes, you will become more and 
more tempted to make reflexology a significant 
part of your life. Try keeping a golf ball in your 
desk for self-help, working on family members, 
advising friends about health problems, and 
using reflexology for your health worries too. “The knowledge that one can have a 
positive effect on one‘s own health 
can only provide an emotional uplift. ”“As you get results and discover your 
own successful outcomes, you will 
become more and more tempted to 
make reflexology a significant part of 
your life. ”Case stu Dies
Combating workplace pollution
Sally had breathing difficulties following years of 
exposure to chemicals and aerosols in the course 
of her work as a cosmetologist. Looking for 
respite, she sought the services of a reflexologist. Her breathing eased and, over time, the problem 
was completely eliminated. Easier childbirth
Joanna was being wheeled into the delivery 
room when she suddenly realized that she did 
not have her golf ball at hand. Since she had 
found that using a golf-ball technique had 
helped to relieve some of the problems of 
pregnancy, she asked a nurse to bring the ball to 
her. The staff were surprised  
at the ease of her delivery. Easing tired feet
Maria’s work as a waitress in a busy restaurant 
meant that she was on her feet for hours each 
day. The stress on her body was manifesting 
itself not just in tired feet, but also in headaches, 
backache, and general fatigue. Reflexology 
sessions not only eased Maria’s immediate 
symptoms, but by inducing total relaxation, 
significantly improved her general health. She 
also learned self-help techniques that she can put 
into practice throughout the day. Aiding recovery
Recovery from a life-threatening condition had 
left Bob feeling depleted, discouraged, and 
dependent on expensive medication. As his 
reflexology work progressed, his color improved, 
he reported feeling better, his medication was 
withdrawn by the doctor, and he now  
reports feeling good. suCCess stories 57Averting shock following trauma
Alex’s eagerly anticipated hiking experience in 
the forest had gone badly awry when he  
fell down a cliff, sustaining serious injuries to 
both his legs and pelvis. As his fellow hikers 
transported him to medical help several hours 
away, they used reflexology techniques to help 
ward off the threat of shock. The emergency-
room doctor was surprised by Alex’s condition, 
commenting that he would not have expected to 
see someone who had undergone such trauma 
to be in such good shape. self-help reflexology  
techniques can be used at 
any time of the day to aid 
relaxation and help bring 
relief from symptoms. The foot is excellent at adapting itself to a certain 
set of demands, such as walking on smooth 
sidewalks or climbing up a grassy hill. However, 
if these demands don’t vary enough, the feet, and 
subsequently the rest of the body, pay a price. As with all forms of exercise, underuse of any of 
the foot’s structures can cause them to suffer 
from a decline in strength, and this can create 
complex health problems. The foot is also 
capable of adapting to stressful situations by 
shifting responsibility from the correct part of its 
anatomy onto another part, ill-designed for such 
functions. Such repetitive, incorrect movements 
can lead to the uneven displacement of weight, 
resulting in tight muscles. a full range of motion
Foot health can be improved just by walking, 
running, and standing on different surfaces that 
stimulate different pressure sensors and allow 
each foot its full range of motion. Walking on  
the textured surfaces of health pathways, for 
example, can stimulate neglected pressure  
sensors in the foot and break up ingrained stress 
patterns. Health pathways, such as those 
suggested on pp302-304, combine the benefits of 
the downward pull of gravity for the feet with a 
variety of surface textures that challenge muscles, 
tendons, bones, and sensors. Look after your feet
The modern world is bad for feet. Old cobbled roads have given 
way to concrete sidewalks, resulting in loss of texture, so feet move in the 
same way, all day, every day. This stress leaves the modern foot susceptible  
to injury. Avoid problems by combining the following advice with regular 
reflexology workouts. The foot reacts to varying terrain through its 
ability to move in four basic directions. The 
most-used directions are experienced during the 
heel-to-toe movement of a footstep. Two less 
common directions are inward and outward 
movements. Practicing exercises for these four 
directions gives back to the foot its full range  
of possible motion. The surfaces that we walk on play a vital role 
in shock absorption, too. If these surfaces do not 
accept part of the shock, the body must absorb it 
all. The hardness of a surface determines how 
much shock it absorbs−concrete, asphalt, or 
hardwood absorb little shock, while soft grass 
and sand absorb more. While it would be nice if 
life were a “walk on the beach,” walkers today 
most commonly face surfaces that are unyielding 
and unforgiving. Through health pathways, 
reflexology offers the chance to compensate for 
the environment and so relax the whole body. 58 benefits for life“Foot health can be improved just  
by walking, running, and standing 
on different surfaces that stimulate 
different pressure sensors and allow 
each foot its full range of motion. ”look after your feet 59Walking on soft surfaces  such as 
sand is healthier for the feet than 
walking on those that are hard, 
because yielding surfaces absorb most 
of the shock of the step. selecting  tHe rigHt sHoes
If you are walking on a natural surface, the bare 
foot works best, but researchers have found that 
going barefoot is far from ideal on surfaces such 
as concrete. With only the heel’s padding, bare 
feet absorb all the shock of a hard surface. So, 
the correct shoes have an enormous impact on 
the well-being of your feet, as well as on the rest 
of your body. Follow the advice below to find 
the best footwear. If you’re not sure, remember 
never to buy or wear shoes that hurt your feet. Check the size
You may assume you know your shoe size, but 
the size of an adult foot can change, especially 
for pregnant women. A child’s foot size changes 
as many as 26 times. Ask to have your feet 
measured when you buy shoes, and you may 
find that, like most people, one foot is larger than 
the other. Buy for the larger foot. To ensure a 
proper fit, shop for shoes in the late afternoon or 
evening, after any swelling has already occurred. Buy for comfort
Resist buying shoes just because you like  
the style. A badly designed shoe may look 
fashionable, but if it hurts your foot, your whole 
body may suffer. A high-heeled shoe, for 
example, throws weight forward onto the balls 
of the feet, forcing an awkward posture on the 
wearer. Pointed-toed shoes do not allow the toes 
to play their role in walking. A low kitten-heeled 
shoe provides a too-small base on which to 
balance and walk. Platform shoes can lead to 
twisted ankles, and high-tech running shoes 
have a limited lifespan. All these shoes may  
look good, but can do a great deal of damage. Remember, too, that even well-made shoes can 
become dangerous once they wear out. Socks are important
When shopping for shoes, try to wear the type 
of socks or hose you would usually wear with 
the shoe. You should be able to lay your toes flat 
and move them inside the shoe. Think about your foot’s shape
The shape of the shoe should match the  
shape of your foot. If the long bones and the 
toes−integral structures for movement−become 
tight and inflexible, it can put strain on the little 
toe and the outside of the foot, rather than on 
the big toe and the inside of the foot, where it 
should be. If foot muscles are sufficiently out of 
balance, the long bones of the foot will do most 
of the work, rather than the toes. In this severe 
case, the toes often curl. So if you have a square 
foot, you should wear a square shoe. If your 
foot is wide across the ball, the shoe should 
match, and if your foot or heel is narrow, choose 
footwear accordingly. Consider a shoe that ties if 
your arch is so high that the top of your foot 
rubs the top of the shoe; laces can accommodate 
this hereditary feature. Match the sole to your lifestyle
Select a shoe that is right for the surface on 
which you most often walk. A soft-soled shoe is 
good for most surfaces−it absorbs some of the 
shock that a hard floor repels. However, 
researchers at the Nike Corporation have found 
evidence that suggests that hard-soled shoes 
may be more suitable for standing on hard 
surfaces. As the body strives to hold a standing 
position, the muscles necessary to keep the body 
upright constantly shift. The stable pedestal 
offered by a hard-soled shoe works best for a 
foot that is constantly shifting in place; a shoe 
that ties offers the most stability. 60 benefits for lifelook after your feet 61tHe feet act  as a base for the body, 
holding it upright and stable. they also 
propel the body forward in motion. the 
foot absorbs any shock incurred from 
movement, and disperses the body’s 
weight evenly throughout its structures, 
so although walking barefoot is good 
on soft surfaces, hard structures may 
cause damage. because sandals  do not have the 
restrictive, often painful, toe boxes 
characteristic of other shoes, they may 
be more comfortable. However, many 
sandals lack the support necessary for 
walking on hard surfaces, walking for 
long distances, or running. look for 
specialized walking sandals if you plan 
to walk for long distances. a range of comfortable,  yet 
supportive shoes has been recently 
developed specifically for walking at work, for sports, and for leisure. they 
have in common the factors of a soft 
sole, a wide toe box to allow for toe 
spread, a flexible sole, a low heel, and 
materials that allow air to circulate 
around the entire foot. Wearing sHoes  with heels over two 
inches can cause shortened calf 
muscles, damage to, metatarsal bones 
of the foot, and problems in  
the lower back, shoulders, and neck. Walking in high heels requires greater 
energy expenditure: that tired feeling 
at the end of the day may be due to 
the self-imposed handicap of heels. 62 benefits for lifeIt is vital to warm up before you take exercise, 
and so too will the hands benefit from warm-up 
exercises to get ready for the day. A morning 
stretch routine will help improve the way they 
do things and prevent them from getting injured. Do these exercises when you take breaks during 
the day to stop fatigue and keep them flexible. home hand spa
Hands love being pampered, from layers of hand 
lotion, to having a proper manicure or hand-
reflexology session. So create your own home 
hand spa, where you can treat your hands 
whenever they need it. Plunge tired hands in a 
bowl of warm water for a long soak, get the 
circulation going by rubbing with a loofah, rub 
them dry with a warm, soft towel, then put on a 
generous helping of hand lotion. To make sure 
that the lotion has maximum impact wear cotton 
gloves in bed. A warm paraffin-wax bath is a 
luxurious addition to your spa. Carin G for YoUr sKin
For many people, the work they do challenges 
the skin on their hands. If the job includes 
frequent hand-washing, especially with hot 
water and harsh soap−as, for example, in a Look after your hands
Your hands help you work  through your busy day, touching and 
manipulating, lifting and holding−they are constantly being challenged. Be 
careful not to take them for granted. Protect them from harsh elements, exercise 
them to get the best from them, relax them as a respite, and pamper them by 
way of reward. You can help prevent hand strain or injury by considering the 
ergonomics, or optimum positioning, of your hands when you perform tasks. health care setting−protective oils in the skin are 
lost, leading to dry skin and chapping. If you 
work outdoors, your hands come in for 
particularly heavy use and need additional care 
to circumvent difficulties. As general rule, use 
cool water and mild soap to wash your hands, 
and then use plenty of hand lotion. Before going 
to bed, generously moisturize the hands. dos and don’ts 
 Be conscious of kitchen safety, particuarly 
when using sharp knives. For example, 100,000 
visits to emergency rooms each year are due to 
people cutting themselves while chopping food.  Wearing gloves can prevent many hand 
injuries, so make the effort to wear them when 
necessary. Make sure the gloves are suitable for 
the activity: protective gloves for gardening; 
cloth-lined vinyl gloves for washing dishes or 
using cleaning compounds; cotton gloves when 
doing housework, to prevent the dryness caused 
by dust. And always wear gloves when you are 
outdoors in cold weather.  When working in the workshop or garage, be  
very careful when using electric or hand tools. Do not use your hand as a hammer.  Help avoid injury by building hand awareness. loo K after YoUr hands 63as UsinG a moUse and keyboard 
becomes ever-more common in the 
workplace and at home, stress-related 
hand injuries are increasing. applying 
reflexology techniques to relax the 
hands can play a vital role in the  
prevention of such problems. 64 benefits for lifeExplaining ergonomics
Ergonomics is the study of the relationship 
between workers and their workplace, especially 
the tools and equipment that they use. Ergonomists examine the inter-relationship 
between design and body positioning. These are 
intended to prevent the problems and disabilities 
that may arise as a result of physical stress and 
the strain of repetitive work. A relatively new 
discipline, ergonomics emerged during the 
Second World War as a proliferation of 
technological innovations produced new systems 
and machinery that workers would need to 
operate. These systems were among the first to 
be designed to take into account how people 
would use them, making it possible for them to 
be manned safely and effectively. The importance of ergonomics
Ergonomics is concerned with the whole body, 
but the hard-working hand, especially, has to 
cope with countless stresses and strains. The fact 
that many of our everyday activities are highly 
repetitive means that the same hand muscles, 
tendons, and ligaments often get used over and 
over again, in identical patterns. Those parts of 
the hand can become strained and overworked. It is not just typists and manual workers who 
are at risk: any manual activity that involves 
making the same movement over and over 
again, including knitting, sewing, involvement in 
a sport, or playing an instrument, can cause 
serious damage. If the repetitive pattern is not 
dealt with and changed, it will eventually take its 
toll. For workers who use a keyboard all day 
and every day repetitive strain injuries such  
as carpal tunnel syndrome (see p328) and 
tendonitis can cause severe pain and even spell 
the end of a person’s career. hand er Gonomi Cs
Your hands carry out so many essential tasks 
that it’s extremely hard to imagine how you 
would cope without them. It is therefore 
important that you care well for them, not just 
through hand reflexology, but also by acting to 
prevent strain and injury in the first place. By 
thinking about the ergonomics, or optimum 
positioning, of your hands you can ensure they 
stay healthy. By positioning your body properly 
you will be better able to place your hands in 
the best working position. brachialgic 
nerve 
pathwaysstress in the neCK can 
affect nerves that originate in 
the spinal cord, but terminate  
in the extremities. this can 
result in painful hands, wrists, 
and forearms. Cauda 
equina
sciatic nerve 
pathwaysfemoral 
nerve 
pathwaysspinal cordloo K after YoUr hands 65What’s the best course of action. If you are experiencing symptoms such as pain, 
numbness, or tingling in the hands, wrists, or 
forearms, you may have a repetitive strain injury. Although repetitive movements are the main 
cause, research indicates that general overall 
stress and body positioning are major factors. If you are experiencing such pain, you should 
consider changing the way you position your 
body (including your hands) when you work 
and how your work station is organized. For 
example, if you work at a desk, how high (or 
low) is your seat. If you use a computer, must 
you always reach across your desk to grasp the 
mouse. How do you position your wrists over 
the keyboard as you type. Any of these factors 
may be contributing to the pain you are 
experiencing. Guidelines for ergonomic work 
station arrangement and body positioning  
are widely available. Following these  
may prevent further strain. CheCK YoUr hand position  when using 
equipment such as kitchen knives (see 
above top), tennis racquets (see above), 
and keyboards (see right). This chapter teaches you the techniques of 
reflexology and helps you to apply the sequence of 
your choice. Whether you are working on someone 
else’s feet or hands or your own, or using a self-
help hand or foot tool, step-by-step guidelines are 
presented here to guide your work. Once you have 
found a sequence that meets your needs, using it 
regularly will help you toward a healthier life. Reflexology 
techniquesChapter 368 reflexology techniquespreparing for a session 69Preparing for a session
Step one in preparing for a reflexology session  
is to make sure that your fingernails are an 
appropriate length. Nails that are too long  
will make contact with the receiver’s hand  
or foot and detract from relaxation. As you  
look at the tops of your hands, you should  
see your fingertips, rather than your fingernails. Take time to assemble accessories that will 
ensure a comfortable session. You will need a 
pillow or folded towel on which to rest the hand 
or foot. Pillows are also handy to raise the level 
of the foot or hand as required. A light blanket  
is helpful to keep the person receiving the session 
warm. A box of tissues is convenient for the 
occasional running nose. Next, consider the environment. A ringing 
telephone, others in the room, the television, 
bright lighting, even what is in the line of sight of 
the individual−all these may detract from a quiet 
relaxing session. Communicate and find out the 
mutually ideal environment for that session. optimum positioning
During a professional reflexology session, the 
individual will be seated on a recliner. For work 
on the foot, the reflexologist sits opposite in a 
low chair; for the hand, he or she sits alongside. You may prefer a more informal setting, such as sitting on a sofa either facing each other to  
work on the feet or side by side to work on  
the hands, changing sides to work on each hand. You can also sit face-to-face over a narrow table 
with the recipient’s hand resting on a towel or 
pillow. When working with a child, you may 
choose to sit on the side of the bed for a few 
quiet minutes at bedtime and to give a brief  
foot or hand workout then. using a paraffin Bath  adds an extra relaxing element to 
your session. closely follow the manufacturer’s instructions, 
and when you first start to use it, be aware of the response. As you prepare to give a reflexology  workout, your goal should be to 
create a relaxing interchange between yourself and a friend or relative. You will 
improve the chances of achieving the relaxation goals of your work if you give 
some thought to providing a comfortable setting, select an appropriate time for 
the session, and pay attention to the effect of your work. 70 reflexology techniquesBefore  starting  your session, gather together the equipment 
you may need, such as pillows and towels for cushioning, and 
nail scissors or an emery board in case a nail is digging in. Whatever your working arrangement, watch  
the individual’s face for his or her reactions,  
to see which techniques are favored and which 
reflex areas are sensitive. Falling asleep and 
smiles are good. Frowns and pulling the foot  
or hand away are bad. There’s an old saying  
in reflexology: “It hurts good. ” (Yes, people do  
say this. ) The counterpart is: “It hurts bad. ”  
 As you work, be careful that your back is 
supported and that your work doesn’t cause 
aching or stress to your own body. (Once you’ve 
finished your work, consider how you feel: are 
your hands stressed. Is your back tired. )other issues
Working with somebody’s hands may be a little 
awkward at first because of the perceptions 
about “hand-holding” and the personal nature  
of touching someone else’s hands. Touching 
another’s foot is less of a problem. However, in 
order to proceed in a way that is comfortable for 
both you and the recipient, employ thoughtful 
“hand/foot courtesy. ” Before beginning the 
session, ask: “May I have your hand/foot. ” This 
serves to notify that the session is beginning. The phrase “I’ve finished−you may have your 
hand/foot back” signals the end of a session. As you move from technique to technique, 
maintain contact with the hand being worked. Such contact adds smoothness and a continuous 
level of comfort to the workout. structuring the session
At the beginning of a session, ask the client if any 
part of the hand or foot is injured or should be 
avoided. Older clients may complain of painful, 
enlarged, or arthritic finger joints. Approach 
conditions like these with caution. Always begin 
your work with a series of desserts (see pp78–83 
and 122–125) to provide warm-up time for the 
hand or foot. As you work through each section 
of the foot or hand, apply a series of desserts 
before going on to the next section. To end your 
work, apply a closing series of desserts. How long should technique be applied to 
 
any individual reflex area. The answer to this 
depends on the individual with whom you  
are working. With infants, children, and elderly 
people, less pressure and less time are the best 
routes to take. If the individual reports that  
an area feels bruised, it has been overworked. Avoid the area until sensitivity diminishes and 
work it less when you resume. preparing for a session 71Washing the feet prior to a reflexology session ensures a 
clean, oil-free surface for technique application. At the beginning of your work with reflexology, 
you may find that your hands and thumbs 
become tired. Even a half-hour session may be 
too much. If so, there are several strategies for 
avoiding fatigue. You may consider starting with 
shorter sessions. Mini-workouts are also a good 
way of building hand strength. Give yourself time 
to learn, as practice and time are needed for 
acquiring any skill. Review your technique 
application−done properly, your hands should 
not tire too easily. Practice self-help reflexology 
(see pp142–161 and 168–177) to build hand 
strength. And finally, break up your work with desserts (see pp78–83 and 122–125), as these 
provide a chance for your working thumb or 
finger to rest. Swap working hands regularly−if 
one thumb tires, apply technique with the other. targeting health concerns
After you’ve worked through the hand or foot, 
it’s time to address any specific health concerns 
that may need attention. Turn to pp248–287  
to find out the areas to be aimed at and the 
reflexology techniques to be applied to help 
address them. Apply a series of desserts again 
after working specific areas. Finally, move on  
to work the other hand or foot. key to technique symbols
  Finger-walking
 thumb-walking
 hook & back-up
 Rolling
 Pressure
  traction, pulling,  
pushing, or side-to-side
  Rotation or rotation-   
on-a-point
 twist
  sole-mover or  
palm-rocker
 Area of contact72 reflexology techniquesBasic techniques
Reflexology is based on four main techniques, designed either to apply 
pressure over a wide area or to home in on a more specific one. As with any 
skill, you need to build up your ability by practicing. It is a good idea to try the 
techniques on your hand or forearm. If you find your finger or thumb gets tired, 
rest, change hands, or apply desserts (see pp78–83, 122-125, and 142–145) instead. Thumb-walking 
The goal of the thumb-walking technique is to apply a 
constant, steady pressure to the surface of the foot or hand. The technique will require some practice to perfect. Be patient 
and give yourself plenty of time to acquire this valuable skill. Remember that it will enable you not only to help yourself 
but also enable others to reach health goals. Practicing the technique
The basic movement in thumb-walking is the bending and 
unbending of the first thumb joint, below your thumbnail. The 
aim is to move your thumb across the skin in small “bites,” to 
create a feeling of constant, steady pressure. 1First, practice the thumb  
action by itself. Hold your 
thumb just below the first joint, to 
prevent the second joint moving. Bend and unbend the first thumb 
joint several times. 2Keeping hold of your thumb, 
place the outer edge on your 
leg. Bend and unbend the thumb 
several times, rocking it slightly 
from the thumb tip to the lower 
edge of the nail. 3Let go of your thumb. “Walk” 
the thumb forward along 
your leg. The movement should 
come solely from bending and 
unbending; make sure you do  
not push the thumb forward. learning tip
using the thumb at the correct 
angle makes thumb-walking easier. lay your hands down on a table or 
flat surface. the outside edge of the 
thumb, touching the table, is the 
part that should make contact with the surface to be worked. using this 
area maximizes leverage from the 
four fingers. common mistakes
basic techniques 734To practice using leverage, 
first place the fingers and 
thumb of your working hand on 
your forearm, as shown above. Together, these give the leverage 
needed to generate pressure. 5Lower your wrist, so that the 
thumb is pressing on your 
arm. This pressure is directed 
through the thumb, but actually 
results from the combined actions 
of the fingers, hand, and forearm. 6Now bend and unbend your 
thumb joint, so the thumb 
makes a little step forward with 
each “unbend. ” Continue practicing 
on your forearm until you feel your 
thumb creating a steady pressure. aPPlying the technique
To thumb-walk on the foot or hand, first create a smooth, steady 
surface for your work. To do this, stretch and hold the skin gently 
with the hand that you are not using for the technique. one error commonly made by 
people learning to thumb-walk on 
a foot is grasping the foot and 
trying to exert pressure by pushing 
down with the thumb (see below). this is very tiring for the thumb. as 
you work, make sure your hand is 
not resting flat on the foot; you 
should notice some space between your hand and the foot. always 
“walk” your thumb forward, not 
backward. Keep the thumb slightly 
cocked as you work, to prevent 
yourself overextending the joint. 1To work on the foot, stretch 
the sole with your holding 
hand. Rest your working thumb 
on the sole and your fingers on 
the top of the foot. Drop your 
wrist to create leverage, which will 
cause the thumb to exert pressure. 2Bend and unbend the thumb 
at the first joint, walking the 
thumb forward across the sole a 
little bit at a time. If your working 
hand is feeling stretched, reposition 
it and then continue “walking” the 
thumb forward. 74 reflexology techniquesPracticing the technique
Finger-walking is similar to thumb-walking, but produces a softer 
pressure; the back of the hand is a good practice area for this 
gentle technique. The “walking” motion is created by bending and 
unbending the first joint of the index finger, so the fingertip rocks 
gently from the joint to the lower edge of the fingernail. 1Hold the index finger below 
the first knuckle, to help 
isolate the joint that will be used 
to produce the movement. Practice 
bending and unbending just the 
first joint of the index finger. 2Once you have become 
familiar with the bending 
and unbending action, place the 
tip of your working index finger 
on the back of your other hand. 3Try bending and unbending 
the first joint of the index 
finger so that the tip “walks” across 
your hand. Rock the tip forward 
to the lower edge of the fingernail 
and back. Repeat several times. 4You can create leverage for 
finger-walking by using your 
thumb in opposition to the fingers. To practice, first place all four 
fingers on the top of your forearm 
with your thumb underneath. 5Raise your wrist, holding on 
with the thumb and pressing 
the fingers into the forearm. You 
should be able to feel your index 
finger exerting 
increased pressure. “Walk” the index 
finger forward. Finger-walking
This technique  enables you to work comfortably on the top 
and sides of the foot or hand, where the skin is thinner and 
too much pressure can cause discomfort. Finger-walking 
involves bending and unbending the first joint of the index 
finger—the same principle as thumb-walking (see pp72-73). basic techniques 75aPPlying the technique
Finger-walking on the foot or hand requires a 
steady surface. To keep the foot or hand still, 
hold it with your non-working hand. As 
with the thumb-walking technique, the 
fingertip always moves forward 
across the skin, never backward or 
sideways. If you have already learned 
the thumb-walking movement, you 
may find that your finger “learns” 
the finger-walking technique on its 
own, seemingly by association. 2Use the index finger to 
finger-walk down the top of 
the foot from the base of the toes 
toward the ankle. Common mistakes
the most common problem that 
occurs in finger-walking is difficulty 
in bending the first finger joint. in 
addition, try to avoid the following 
mistakes: moving your whole hand 
rather than just the first finger joint; 
digging the fingernail into the skin; 
allowing the walking finger to draw 
back rather than exert a forward 
pressure; and rolling the finger from side to side. if you find you develop 
any of these difficulties, review your 
technique instructions. 1Hold the area steady. If 
working on the foot, hold it 
upright by grasping the toes. Rest 
your index finger on the top 
of the foot and your 
thumb on the sole. 76 reflexology techniquesPracticing the technique
When working with deeper points, leverage is very important. Leverage is provided by the fingers and the position of the wrist 
just as it is in the thumb-walking technique. 1Position your working 
thumb on the palm of the 
hand and your fingers on the top 
side. Bend the thumb’s first joint 
and rest on the edge of the thumb. Now pull back to exert pressure. 2To practice using leverage, raise your wrist and 
rest the four fingers and the thumb of your 
working hand on the forearm. Hook and back-up
The hook and back-up technique is used for working specific, 
usually deeper, points rather than for covering a large area. Because it is a relatively stationary technique, it involves only 
small movements of the working thumb. learning tip
apply pressure using more of the 
flat of the thumb in order to avoid 
digging your fingernail into the 
flesh of the area you are working. 3Leverage is created as you lower your wrist, 
and the working thumb exerts an increased 
amount of pressure on the arm. Keeping the wrist 
lowered, hook in with the thumb and pull back. basic techniques 77Rotating-on a-point
To apply the rotating-on-a-point technique, you pinpoint a reflex 
area with the middle finger of one hand and then rotate the ankle 
or the wrist. The middle finger of the working hand remains 
stationary as the joint turns, creating an ”on/off” pressure at the 
point of contact between the rotating foot and the static finger. 1Cup the heel of the foot so 
that the working thumb 
rests around the ankle and the 
middle finger rests on the inside 
of the ankle. Using your other 
hand, firmly hold the ball of the 
foot (but do not grasp the toes). Maintaining a constant pressure, 
rotate the foot clockwise 360˚ 
several times. 2Now repeat this action in a 
counterclockwise direction, 
rotating the foot several times. As 
you turn the foot, notice the on/
off pressure created by the middle 
finger. Avoid curling the top of 
your finger too much to make 
sure you do not make contact 
with your fingernails. learning tip
Do not hold the foot around the 
toes. also, the reflex area on the 
inside of the ankle is sensitive, so 
allow the turning of the ankle to 
create pressure instead of pressing 
with your fingers. aPPlying the 
technique
Use your holding hand to keep 
the area to be worked on in a 
stationary position as you 
apply the technique. 1With your holding hand, 
support and protect the area 
to be worked. Wrap your hand 
around the area while the thumb 
and fingers hold it in place. The 
fingers of the working hand are on 
top of those of the holding hand. 2Rest the working thumb in 
the center of the area you 
want to work. Using the edge of 
the thumb, hook and back-up. 78 reflexology techniquesFoot desserts
Side-to-side 
This technique relaxes the 
foot using a rhythmical side-
to-side and in-and-out 
motion. Because the foot is 
usually restricted to the up- 
and-down movement of 
footsteps during the course 
of a day, the side-to-side 
dessert provides the recipient 
with an especially enjoyable 
and relaxing variation. 1Position your hands on 
either side of the foot near 
the toes. With your right hand 
move the side of the foot away 
from you, and move the other side 
toward you with your left hand. 2Now reverse the actions, 
moving the right hand back 
toward you, pulling that side of 
the foot around, while pushing the 
other side of the foot away with 
the left hand. Rapidly alternate the 
actions, moving the sides of the 
foot quickly back and forth. learning tip
for maximum effectiveness, apply 
the side-to-side technique rapidly 
and rhythmically. Keep your hands 
level with the ball of the foot, 
resting on them lightly but firmly. Avoid pressing too hard or you will 
restrict the foot’s movement. With 
practice, you will find it easier to 
maintain a quicker pace and will 
have the strength to apply it for 
longer periods of time. “Desserts” are techniques  designed to create relaxation, and they are 
something almost everyone likes. These techniques can be used at the beginning 
and end of a session, as a transition between techniques, and to soothe if a 
recipient’s foot is sensitive. In helping to relax the foot, they make reflexology 
work easier, because a relaxed person is more receptive to technique application. foot desserts 79learning tip
Applying the technique in a slow, 
easy motion gets the best results. grip the foot with a moderate 
pressure, making sure the hands’ 
surfaces are in full contact with the 
foot. Avoid gripping the toes as 
this can result in them being squeezed, which is unpleasant. do 
not move both hands at once, 
since this causes friction. 2Now move the same hand 
in the other direction, again 
keeping the hand nearest the ankle 
stationary. Repeat the two actions, 
twisting the foot gently from side 
to side several times. Move both 
hands toward the ankle slightly, 
and repeat the whole movement 
several times again. Spinal twist
As the name suggests, this dessert provides relaxation for the 
spinal reflex area along the inside of the foot. As well as 
being a dessert the spinal twist works the spinal area. It also 
works well for relaxing people with tired feet. For optimum 
comfort, make sure all digits make firm contact with the foot. 1Hold the inside of the foot 
with both hands; the thumbs 
rest on the sole of the foot and the 
fingers on the top. Turn the foot 
with the hand closest to the toes. The other hand remains static. 80 reflexology techniques1Hold the ball of the foot 
below the big toe and 
second toe. Allow your finger and 
thumb tips to rest on the knobby 
heads of the bones in the ball of 
the foot. Move the foot away 
from you with the right hand and 
toward you with the left hand. 2Now practice the motions  
in reverse, moving the foot 
toward you with the right hand 
and away from you with the left. Repeat this several times, setting 
up a rhythm. Move on to the ball 
of the foot below the second and 
third toes and carry out this 
technique. Do the same with the 
third and fourth, and then the 
fourth and fifth toes. learning tip
experiment with moving your 
hands in a circular motion. it will 
create a unique feeling for the 
foot. Be careful of your fingernails 
on the top of the foot, avoid 
digging them into the skin; you’ll see nail marks if you have. if you 
find this part of the foot difficult to 
move try applying other desserts. then reapply the sole-mover. Sole-mover
The aim of this reflexology technique is to produce 
movement in the bones making up the ball of the foot. It 
allows the lung, chest, upper back, and diaphragm reflex 
areas to relax−all places where stress regularly builds up. let your fingertips rest gently on the 
top of the foot, with your thumb tips 
on the underside. foot desserts 812Now squeeze gently with  
your right hand. Build up  
a rhythmic push/squeeze pattern  
as you repeat the actions  
several times. learning tip
if the push/squeeze pattern is firm 
but gentle, this dessert is perfectly 
comfortable. if the ball of the foot 
looks compressed then you’ve exerted too much pressure. do 
 
not try to squeeze and push 
simultaneously. When placing your 
fist, use the flats of your fingers rather than the knuckles. center 
your pushing and squeezing 
efforts in the ball of the foot, 
rather than in the arch or the toes. Lung-press
This dessert provides relaxation to the lung reflex area in the 
ball of the foot; hence its name. The art in this dessert lies in 
the smooth, wavelike motion created by coordinating the 
movements of the two hands. It’s somewhat like a wave’s 
ebb and flow. One hand pushes and the other hand 
responds with a gentle squeeze. 1Form your left hand into a 
fist. Rest the flat of the fist 
against the ball of the foot. Firmly 
hold the top of the foot with your 
right hand. Push with the fist. 82 reflexology techniques2Then turn the foot in a 
counterclockwise direction 
and repeat several times. learning tip
While you are moving the foot, 
work against the holding hand. By way of a variation, try bridging  
the ankle with your holding hand 
rather than the center of the foot. Traction
This technique is good for 
relaxing the foot overall. It 
counteracts the compression 
of the foot that happens 
each time you take a step. learning tip
While you move the ball of the 
foot toward you with the working 
hand, pull at the ankle with the 
holding hand. Midfoot-mover
Prolonged standing and footwear often cause the joint 
across the center of the foot to become compressed. The 
end result is general stress on the foot, as well as on the 
reflex areas of the midfoot. The midfoot-mover breaks up 
the stress experienced by the middle of the foot. 1Span your holding hand 
over the middle area of the 
foot, keeping it as still as possible. Hold the ball of the foot firmly 
with the other hand and move it 
360˚ in a clockwise direction.
According to research, reflexology can create positive change in the body, improving the functioning of virtually every organ. It can also be used to alleviate various health concerns, such as sinus headaches, menstrual cramps, and stress.
What are some benefits of using reflexology?
Teaching self-help reflexology to children can help them develop self-reliance and take control of their own health. It also allows them to communicate with their body and address their physical needs without parental help.
What is the importance of teaching self-help reflexology to children?
Reflexology can significantly improve the mental and physical well-being of older adults, reducing pain levels and increasing the ability to perform daily activities.
What is the significance of using reflexology for elderly people?
To maintain good foot health, it is crucial to provide a comfortable and relaxing environment, and also to ensure that the foot is not subjected to repetitive strain or stress.
How can one ensure proper foot health?
Some common mistakes to avoid include applying too much pressure, squeezing the foot, and moving the toes backward, which can cause discomfort and restrict the working of the reflex areas.
What are some common mistakes to avoid when using reflexology?