123
left foot
1 heart
2 solar plexus
3 brain stem
4 adrenal  glandareaS WorKed
1 heart
2 solar plexus
3 brain stem
4 adrenal  gland1
23
41
43the cardiovascular system 2611Beginning with the 
diaphragm  reflex area, 
thumb-walk the heart  and 
chest  areas. Make several passes.Foot reflexology techniques
The thumb-walking technique most easily and effectively 
works the reflex areas reflecting the heart and related organs. When applying technique to the heart reflex area, hold the 
toes back to create the best working surface for your thumb. Hand reﬂexology techniques 
As you apply the thumb-walking technique to the reflex 
areas reflecting the heart and related organs, remember to 
hold the hand steady and in a stretched position. 2Reposition your thumb and 
thumb-walk through the 
solar plexus  reflex areas, making 
a series of passes.2To work the brain stem  
reflex area, thumb-walk up 
the side of the big toe. Once again, 
make several passes.3Thumb-walk up the side  
of the foot through the 
adrenal gland  reflex area. Make several passes. 1Thumb-walk across the base 
of the receiver’s thumb to 
work the heart reflex area. Make 
several passes.3Hold the recipient’s thumb 
steady as you thumb-walk 
through the brain stem  reflex 
area. Make a series of passes.262 HEALTH CONCERNSArrhy thmia & 
congest ive heart failure
Arrhythmia is an abnormal heart rhythm. With congestive heart failure, the heart loses 
its ability to pump blood effectively. Technique application to the brain stem 
reflex area recognizes the role of this body 
part in regulating the heartbeat. Apply 
technique to the heart reflex area as well. High blood pressure
Plenty of relaxation is key for people with high blood 
pressure. For optimum relaxation, a full foot sequence is 
ideal, but you can also try just working the solar plexus area. Desserts (see pp68–73 and 98–101) have a calming effect.To work the brain stem  reflex area,  first hold the 
big toe steady. Now thumb-walk up the side of the 
big toe. Make a series of passes. 1 Apply the thumb-walking 
technique to the solar 
plexus reflex area for several 
minutes three to four times a day.SELF-HELP
Pinch the solar plexus  reflex 
area in the webbing of the hand. Repeat for several minutes three to 
four times a day.2 Hold the toes back with 
your left hand. Starting at the 
diaphragm  reflex area, thumb-
walk up the heart  and chest 
reflex areas. Make several passes.263Angina pectoris
Angina pectoris is a pain in the chest  
caused by a spasm of the coronary arteries. Technique application is directed at the chest 
and heart reflex areas. Also apply technique 
to these reflex areas on the sole of the foot. Heart attack
A heart attack occurs as a result of blockage 
of a coronary artery or one of its branches 
by a blood clot. Applying technique to the 
pituitary reflex area is utilized as a revival 
technique. Technique should also be applied 
to the heart reflex area. Low blood pressure
Low blood pressure is a state in which the 
blood pressure is abnormally low, resulting 
in fainting on some occasions and fatigue on 
others. Technique is applied to adrenal gland 
reflex area because the adrenal glands play a 
role in regulating blood pressure.Hold the big toe  stationary with your left hand. Rest 
your right thumb just beyond the pituitary gland 
reflex area. Hook in with the thumb and pull back 
across the reflex area. Repeat.Hold the foot upright  and spread the toes. Starting  
at the base of the big toe, walk your index finger 
through the first segment of the chest  and heart  
reflex areas. Move on to work all the segments. To work on the  adrenal gland  reflex area,  
thumb-walk gently up the foot. The reflex area is 
located at the midpoint of the long bone (see p41). Make several passes. 264 Healt H concernsThe digestive system
The digestive system’s function is to process the food we eat and to 
eliminate the waste afterward. The organs of digestion include the stomach, liver, 
gallbladder, pancreas, small intestine, and colon. Tension can contribute to any 
problems that may arise. The stomach, liver, gallbladder, and pancreas add 
chemicals to process food. The stomach and 
small intestine process the food while the colon 
serves as a means of elimination. Disorders in the 
digestive process frequently stem from tension. During times of stress, a mechanism called the 
fight or flight response is activated. Overall stress 
levels and the fight or flight mechanism both 
affect the regulation of the digestive process, 
diverting energy to the large muscle groups, heart, and lungs. If tension persists over a long 
period, the functioning of the digestive organs 
can be impaired. Reflexology helps to reduce 
overall tension levels and also relaxes individual 
organs. Research has shown that reflexology 
affects the functioning of the intestines in general 
as well as specific disorders such as constipation. For chronic digestive system concerns, the 
frequency of reflexology is important. Frequent 
self-help sessions achieve better results. 733
right foot
1 stomach
2 pancreas
3 liver
4 gallbladder3
4
61
2
78
5 4
26
5  small  intestine
6  ileocaecal  valve
7  ascending  colon
8  transverse  colonhand orientation foot orientation BodY orientation
right hand
1 stomach
2 pancreas
3 liver
4 gallbladder5  small  intestine
6  ileocaecal  valve
7  ascending  colon
8  transverse  colonareas worked
1 stomach
2 pancreas
3 liver
4 gallbladder5  small  intestine
6  ileocaecal  valve
7  ascending  colon
8  transverse  colon1
5841
562
78tHe digestive system 2651Hold the palm open, and 
thumb-walk several times 
through the center, the liver and 
gallbladder  reflex areas.Hand sequence
On the hand, the reflex areas 
of the digestive system are 
most easily worked using the 
thumb-walking technique. Holding the fingers back 
makes it easier to work the 
reflex areas. Concentrate on 
making a series of passes to 
cover the reflex areas. Apply 
thumb-walking passes to the 
center and then to the heels 
of the palm. Desserts help 
with relaxation. 2Go on to work with the left 
hand, making a series of 
thumb-walking passes through the 
stomach  reflex area.Foot sequence
Thumb-walking most easily 
works the reflex areas of the 
digestive system, which are 
reflected in a broad expanse 
of the foot. Hold the foot in 
a stretched position to 
expose these reflex areas and 
work with them more easily. Set up a pattern of applying 
a series of thumb-walking 
passes. Start by applying 
technique from the midfoot 
to the ball of the foot, and 
then go on to work from the 
heel to the midfoot.1Beginning at the kidney 
reflex area, make a series of 
passes through the  liver and 
gallbladder  reflex areas. Then 
thumb-walk from heel to midfoot.2Move on to the left foot. Hold the foot back, making 
passes from midfoot to ball, the 
stomach  reflex area. Next make 
passes from heel to midfoot.266 health concernsHeartburn
To relieve heartburn, you should work the 
solar plexus reflex area for several minutes 
three to four times a day. As you apply the 
thumb-walking or golf-ball technique, 
concentrate on any sensitive areas. Irritable bowel syndrome 
consists of a combination of 
intermittent abdominal pain 
and discomfort, diarrhea 
and/or constipation. It is  
an impairment of intestine 
functioning. To encourage 
better functioning, the reflex 
areas of the colon and 
intestine are targeted. In 
addition, technique is applied 
to the adrenal gland reflex 
area to aid muscle tone as 
well as to relieve stress.Irritable bowel syndromeThumb-walk over the solar plexus  reflex area, 
making several passes. Reposition your thumb and 
reapply. Seek out the areas of most sensitivity, and 
work these areas with more emphasis. selF-helP
Grip a golf ball  in your fingers. Now rest it at the 
base of the thumb on the other hand and roll it 
around the solar plexus  reflex area. 1 Use the thumb-walking 
technique to walk up the 
colon reflex area. Make 
successive passes before working 
on the small intestine  reflex. 2 Continue holding the foot 
back. Work the adrenal 
gland reflex area, spanning the 
area from the midfoot to the ball 
of the foot. Make several passes.the digestive system 267Stomachache
To relieve a stomachache, 
apply technique to the 
stomach reflex area until the 
discomfort diminishes. If you 
are prone to experiencing 
stomachaches, working this 
reflex area several times a 
day will act as a good 
preventive measure.Hemorrhoids
Hemorrhoids are varicose 
veins of the rectum. The 
reflex area for the rectum is 
located within the tailbone 
reflex area. Experiment, 
working through this reflex 
area to find the most 
sensitive area on either foot.Flatulence
Flatulence is an excessive 
accumulation of gas in  
the stomach or intestines. Tension is a contributor. Self-
help reflexology technique is 
suggested. A golf ball is used 
to target digestive system 
areas on the hand. A foot-
roller for work with reflex 
areas on the feet is helpful. Constipation
Constipation consists of 
sluggish action of the bowels 
and/or difficulty in passing 
stools. Tension is frequently 
a cause of this condition.selF-helP
Work the stomach  reflex area 
on the hands by using a golf ball.Hold the foot  steady as you 
make successive passes through 
the tailbone  reflex area. selF-helP
Roll the golf ball  through the heel 
of the hand, targeting the colon , 
and small intestine  areas. Use the thumb-walking  
technique to make successive 
passes through the solar plexus  
reflex area to encourage relaxation.selF-helP
Use a golf-ball  technique to work 
the colon  and small intestine  
areas in the heels of the hands.The endocrine system
The endocrine glands  regulate bodily activities. Together with the central 
nervous system they are responsible for controlling the complex processes and 
functions of the body. The endocrine glands produce their effects via hormones, 
or chemical messengers, that travel throughout the body. 268 health concernsThe glands of the endocrine system include the 
pituitary and adrenal glands; thyroid and 
parathyroid glands; pancreas; ovaries (women) 
and testicles (men). The pituitary is the master 
gland, secreting hormones that control most of 
the other glands. The endocrine glands, which 
are central to balancing the stress mechanism, 
produce various hormones responsible for a 
1
3
5wide range of bodily processes, including 
metabolism, growth, and reproduction. In an 
endocrine disorder, there is either deficient or 
excessive production of a hormone. As a result, 
the bodily processes regulated by that hormone 
are disrupted. To address an endocrine disorder, 
reflexology technique is applied to the reﬂex area 
reﬂecting the malfunctioning endocrine gland. 2
3
4
61
2
61
left Hand
1 pituitary
2 thyroid /parathyroid
3 adrenal  gland
4 pancreas
5 uterus /prostate
6 ovary /testiclerigHt and left feet
1 pituitary
2 thyroid /parathyroid
3 adrenal  gland
4 pancreas
5 uterus /prostate
6 ovary /testicleareaS WOrKed
1 pituitary
2 thyroid
3 adrenal  glands
4 pancreas
5 uterus /prostate
6 ovary /testicle543
4
5 62Hand Orientati On fOO t Orientati On BOdY Orientati Onthe endocrine system 2691Begin by applying the hook and back-up 
technique to the pituitary  reflex area. Hold the 
big toe stationary, position your working thumb just 
beyond the reflex area, and then hook in and across.Foot techniques
Several different basic foot reflexology techniques are used to 
work reflex areas reflecting the endocrine glands The reflex areas 
are worked to ensure proper functioning of the glands and to 
help ameliorate the effects of endocrine disorders. 5Finally, work the ovary/
testicle reflex area. Hold 
the foot steady and use the 
thumb-walking technique to work 
the area, making a series of passes.2Next, use the thumb-walking technique to work 
the thyroid and parathyroid reflex areas. Make at 
least two passes, one high and one low. 3Hold the toes back with 
your left hand. Use your 
right hand to thumb-walk through 
the pancreas  reflex area, making 
a succession of passes. 4With the middle finger of 
your left hand, pinpoint the 
uterus/prostate  reflex area. Rotate the foot clockwise then 
counterclockwise several times.270 health concernsHand techniques
When applying technique to the endocrine 
gland reflex areas most of the basic 
techniques are used: thumb-walking, hook 
1To work the pituitary  
reflex area, rest the thumb 
against the thumb of the working 
hand. Press the reflex area 
repeatedly with the index finger.2Holding the thumb steady 
with the right hand, use the 
thumb-walking technique to work 
the thyroid  and parathyroid  
reflex areas. Make several passes.3Move on to thumb-walk  
through the  pancreas  
reflex area on the heel below the 
thumb. Make a series of passes, 
thoroughly covering the area. 4Holding the recipient’s 
thumb and fingers as shown, 
rest the tip of your index finger on 
the adrenal gland  reflex area 
below the thumb. Exert pressure 
with the fingertip repeatedly.5First pinpoint the uterus/
prostate reflex area with 
your left index finger. Now rotate 
the hand repeatedly 360˚ in a 
clockwise direction and then 360˚ 
in a counterclockwise direction.6Pinpoint the 
ovary/
testicle  reflex area 
with the index finger. Rotate the hand clockwise, 
then counterclockwise.and back-up, and rotating-on-a-point. Be 
sure to accurately locate each reflex area 
before commencing your work. the endocrine system 271Diabet es & hypoglycemia  
(low blood sug ar) 
Insulin, a hormone made by the pancreas, is needed to 
metabolize sugar in the body. In some forms of diabetes, too  
little insulin is produced, allowing blood sugar to rise to 
potentially dangerous levels. Hypoglycemia is sometimes a 
side-effect of treatment with insulin in people with diabetes. For both diabetes and hypoglycemia, the pancreas reflex area 
is targeted as well as the kidney area to help eliminate toxins. 2Apply the thumb-walking 
technique repeatedly to the 
kidney  reflex area, making a 
series of passes. Work both feet. 1Work the 
pancreas   
reflex area on the 
upper arch of the 
foot, making several 
thumb-walking 
passes, particularly 
on the left foot. selF-helP
Interlace your fingers  and roll a 
golf ball over the pancreas  reflex 
area several times a day. If the 
surface of the golf ball is too hard 
for your hands, use it only briefly.Musculoskeletal system
The muscles, bones, and joints that make up the musculoskeletal system 
support the body and enable us to move. Movement occurs at joints, the point 
where two bones meet, driven by the power of muscles. Signals from the brain 
and nerves activate the muscles to contract, producing movement. 272 targeting health concernsDisorders of the musculoskeletal system can 
result from heredity, injury, over-use, stress, and 
the natural process of aging. Reﬂexology work 
targets the reﬂex area corresponding to the 
affected part of the musculoskeletal system and/
or the solar plexus area for relief of tension. As 
you work with such reflex areas, sculpt your 
technique application accordingly, walking with 
the thumb around the joint or bone of the foot. Hand orientation Foot orientation BodY orientationFor concerns that have an impact on the whole 
body, such as arthritis, apply reflexology 
technique to reflex areas throughout the whole 
foot. To target a particular part of the spine, 
focus your reflexology work on the reflex area 
corresponding to the specific vertebrae. To 
further target a musculoskeletal concern, also 
consider referral areas and zones (see pp22-5)  
as well as pain. 2
areaS WorKed
1 spine
2 shoulder
3 knee
4 leg
5 hip1
6 elbow
7 arm
8 lower  back
9 neckleFt Foot
1 spine
2 shoulder
3 hip
4 elbow5 arm
6 neckleFt Hand
1 spine
2 shoulder
3 knee
4 leg
5 hip6 elbow
7 arm
8 lower  back
9 neck3459
67
812
3456
9
1
8543672musculoskeletal system 2731 Steady the foot with your left hand and use the 
right thumb to walk through the tailbone  
reflex area. Make a succession of passes.Foot techniques
Thumb-walking technique conforms to the foot’s shape, 
thus most conveniently and effectively working reflex 
areas corresponding to the musculoskeletal system. 2 Hold the toes back with your right hand, and 
thumb-walk with your left hand up through the 
shoulder  reflex area beneath the little toe. 3 Start by holding the foot 
upright with your left 
hand. Use the index finger of 
the right hand to walk around 
the ankle bone and through 
the hip and sciatic nerve  
reflex areas. 4 Next, thumb-walk through 
the knee  and leg reflex 
areas, making a series of passes.274 health concerns1To work the spine , hold the hand upright with 
your left hand. Start with the tailbone  reflex 
area and use your right thumb to walk up along the 
bony edge of the hand, through the lower back , 
upper back , and neck  areas. Make several passes.Hand techniques
Work the reflex areas of both hands for a 
general musculoskeletal concern. If a specific 
concern affects one side, work the hand on 
that side. Desserts help ease aches and pains. 2Change hands so that the right hand holds the 
fingers back and the left hand applies the 
thumb-walking technique. Walk across the shoulder  
reflex area at the base of the little finger, making 
several passes and contouring around the bone. 3Hold the fingers back with the left hand and 
position the right thumb and index finger to 
press on the fleshy outer part of the hand, the arm 
reflex area. Reposition and press again.4Next, use all four fingers of the right hand to 
apply the multiple finger-walking technique 
across the lower back  reflex area. Make a 
succession of finger-walking passes. musculoskeletal system 275Musculoskele tal  
health concern s 
Aside from targeting reflex areas that mirror 
skeletal structures, also apply technique to 
those that correspond to muscles, tendons 
and ligaments. Muscles under tension 
contribute to joint pain and backaches. In 
addition, injury to muscles, tendons, or 
ligaments can have an impact on the joints. 2Place your right thumb on the stem of the big 
toe and walk across the neck  reflex area using 
the thumb-walking technique. Make at least two 
passes, one high and one low. Repeat several times.1Steady the foot with your left hand. Position your working thumb at the 
lower back  reflex areas, and thumb-
walk through the area several times. 3Work the upper back  reflex area. Use your 
right index finger to walk down the troughs 
between the long bones of the foot, spreading the 
toes as you work your way from the big to little toe. Use your left index finger to work your way back.The nervous system
The most complex system  in the body, the nervous system regulates 
hundreds of activities simultaneously. It is the source of our consciousness and 
intelligence, and enables us to communicate and feel emotions. The system also 
monitors and controls almost all of our bodily processes. 276 health concernsReflex areas corresponding to the nervous 
system are specific to a localized region of the 
big toe or thumb. The toes and fingers also 
reflect a portion of these reflex areas. The sensory motor cortex detects and directs 
conscious movement. The pituitary is the master 
endocrine gland, directing all activities. The 
hypothalamus directs activities of the pituitary  
as well as many other body functions. The 
1 sensory  motor  cortex
2 pituitar y/hypothalamus
3 cerebellum
4 brain stem
5 sipinal  cordleft and right feet 
1 sensory  motor  cortex
2 pituitar y/hypothalamus
3 brain stem 
4 cerebellumhand orientation
left hand
1 brain
2 spinal  cord
3 brain stemfoot orientation BodY orientation
areaS WorKedcerebellum is responsible for the coordination  
of movement and balance. The brain stem is the 
common pathway and it coordinates the flow of 
information to and from the brain. The health of the nervous system is impacted 
by accident, injury, and stress. Lack of 
stimulation affects the nervous system as well. Reflexology provides stimulation to the nervous 
system and thus helps its optimal functioning. 1
2
3
4
312
3
4
5
21the nervous system 2771To work the brain  reflex 
areas, thumb-walk down the 
toe. Make several passes. Then 
thumb-walk down the big toe and 
the smaller toes. Change hands.Foot techniques
The thumb-walking technique best allows the thumb to 
contour the foot. Use little steps to work these relatively 
small areas in the toes effectively and be alert to sensitive 
areas, which will require additional work. Hand techniques 
Reflex areas of the brain  
are reflected in the thumb. Careful thumb-walking in 
small steps is needed. The 
hand is easily accessible and 
therefore highly convenient 
for more frequent 
applications. To more 
thoroughly work the brain 
reflex area (not shown), 
work through the reflex 
areas reflected in the fingers.2To work the spine and 
spinal cord area, thumb-
walk up the hand’s edge. Make 
several passes. Use the finger-pull 
dessert to help relax the spine. 2Next, thumb-walk up the 
side of the big toe, the brain 
reflex area. Make multiple passes. Change hands to work the brain 
stem reflex area. 3Steady the foot and use the 
right thumb to walk through 
the spine  and spinal cord  
reflex area. Reposition your 
working hand as needed. 1Thumb-walk through the 
brain stem  reflex area. Make multiple passes. Use the 
finger side-to-side dessert on the 
thumb to help relax the area. 278 health concernsStroke, epilepsy &  
cerebral palsy
With cerebral palsy and epilepsy patients, 
technique is applied to the toes of both feet. For stroke patients, technique application is 
focused on the foot opposite the paralysis.Bell’s palsy
Bell’s palsy is paralysis of 
one side of the face due to 
impingement on the facial 
nerve. It is particularly 
devastating because of its 
visibility. Frequent technique 
application is the key to 
results. Focus on the areas 
shown and apply technique 
until you see results.2 To work the brain stem  
reflex areas, walk up the side 
of the big toe with your thumb. Make several passes.Alzheimer’s  
& dem entia  
Frequency counts when 
working with Alzheimer’s 
and dementia patients. If 
possible, apply techniques 
three times a day. Respect 
the individual’s sensitivities, 
winning cooperation by 
starting gradually and then 
building up to longer, more 
frequent sessions. 1 To work the brain  area, 
walk with your thumb down 
the center and the side of each toe. Make multiple passes. 2 Work the neck  reflex area, 
concentrating on the joint by 
thumb-walking down the big toe. 1 Finger-walk through the 
reflex area of the facial nerve 
below the nail of the big toe. Thumb-walk down  the centers and sides of the toes 
to work the brain  reflex area . the nervous system 2792 Go on to work the brain 
stem  reflex area, making 
multiple thumb-walking passes up 
the side of the big toe.Multiple sclerosis
Multiple sclerosis affects the 
the central nervous system 
and is a progressive disease. The sheathing of nerves 
becomes patchy, resulting in 
poor nerve conductivity. It is 
important to work the reflex 
areas corresponding to the 
entire spine as well as those 
reflecting the brain stem.1 Thumb-walk through the 
tailbone  reflex area and 
then through each segment of the 
spine  reflex area. Paralysis
For paralysis resulting in rigidity, apply 
technique especially to the brain reflex area. Target the spine area for paralysis resulting in 
flaccidity and loss of control. For both 
conditions, work the eye and ear reflex areas, 
regions that also reflect the cranial nerves. Thumb-walk  through  the eye and ear reflex areas, 
making multiple passes. Go on to thoroughly work 
the brain  and spine  reflex areas. Make a series  of thumb-walking passes down the 
side of the big toe to work the brain  reflex area.Parkinson’s disease
This is a slowly progressing disorder affecting 
movement and is characterized by tremors. Specific areas of the brain that integrate 
movement are affected. It is important to 
work the big toe below the joint.The respiratory system
The respiratory system  consists of organs that process air: the nose, throat, 
and lungs. Each lung is a network of tubes and sacs that remove oxygen from 
the air in exchange for carbon dioxide. Such lung functions are controlled by 
the respiratory center in the brain stem. Regulation is due to multiple factors 
including sensory impulses from the limbs and feet during exercise. 280 health concernsCommon disorders of the respiratory system are 
a result of multiple causes. Asthma is an allergic 
reaction to allergens and is characterized by 
wheezing, coughing, and difficulty in exhaling. Bronchitis is inflammation and swelling of the 
linings of the lungs, leading to narrowing and 
obstruction of the airways. Such obstruction 
increases the likelihood of bacterial lung 
infections. Symptoms include a chronic cough 
with the production of mucus. Emphysema is 
most frequently caused by chronic bronchial 
1
1infection due to smoking. Tension is a major 
contributor to this condition. For respiratory health concerns, reflexology 
technique is applied to the lung reflex areas. In 
addition, as tension can sometimes contribute to 
breathing difficulties, technique is applied to the 
solar plexus reflex area. For respiratory concerns 
that include inflammation, the adrenal gland 
areas are also targeted. The adrenal glands help 
fight inflammation and also play a role in 
relaxing the musculature of the lungs’ airways. left Hand
1 lung reflex  arearigHt foot
1  lung reflex  areaareaS WorKed
1 lungs1Hand orientation foot orientation BodY orientationthe respiratory system 2812Work the lung reflex area on the ball of the 
foot. Hold the foot back and make a series of 
thumb-walking passes between the big and second 
toes. Reposition to walk up below the second toe. Make several passes. Repeat across the ball of the foot. Foot techniques
Thumb-walking works best for targeting the 
respiratory reflex areas. Most of your work 
on the lung reflex area is on the sole of the 
foot. This area may also be accessed on the 
top of the foot, and you will feel the adrenal 
gland reflex area as you hold the foot back. 1Begin with work on the adrenal gland  
reflex area. Hold the toes back with your 
right hand. Use the thumb-walking technique to 
make a series of passes through the adrenal 
gland reflex area. self-help
to apply a self-help  technique  to the lung  reflex 
area on the foot, use the multiple finger grip technique. Place your fingertips in the trough between the big and 
second toe and press several times. Then go on to work 
each separate trough between the other toes. 282 health concernsHold your hand  open with fingers spread back. Thumb-walk up the upper palm to work all segments 
of the lung  reflex area. Make a succession of passes. Work both hands. One area may be more sensitive.Hand techniques
The thumb-walking technique is used to 
work the lung reflex area. Hook and back-
up is easily applied to the adrenal gland 
reflex area of another, while the golf-ball 
technique is simplest on oneself.1Start by holding back the fingers and thumb 
with the right hand. To find the adrenal 
gland reflex area, place the tip of your left index 
finger in the center of the fleshy palm, midway along 
the long bone below the thumb. Exert pressure 
repeatedly with the tip of the finger. 2Continue to hold the fingers back. Using the thumb-walking technique, 
successively apply a series of passes to 
each segment of the lung reflex area. Interlace your fingers  and place a golf ball securely 
between the heels of the hands. Work the adrenal 
gland  area by rolling the golf ball throughout this 
area of the palm, below the thumb.self-helphand techniques 283Bronchitis
This respiratory condition 
consists of inflammation of 
the lungs’ airways (bronchi). The symptoms include a 
persistent cough and 
wheezing. To help reduce 
inflammation, the adrenal 
gland reflex areas are 
targeted. Working the lung 
reflex areas may also help 
alleviate the symptoms. Asthma
People with asthma have 
attacks of wheezing and 
shortness of breath. Targeting 
the adrenal gland reflex area 
helps relieve symptoms 
because production of 
adrenal gland hormones 
affects the functioning and 
relaxation of the lungs.Pinpoint  the adrenal gland  
reflex area with the index finger 
and press gently several times. 2Roll the golf  
ball, over the 
lung reflex areas 
until symptoms 
diminish. 1Hold a golf ball 
between the heels 
of the hands. Roll it 
through the adrenal 
gland  reflex areas. Thumb-walk  several times through 
the lung  reflex area, working 
throughout the ball of the foot.With the tip  of your index finger, 
locate the adrenal gland  reflex 
area in the fleshy palm. Exert 
gentle pressure repeatedly. self-helpUse the thumb-walking technique 
to work all segments of the lung  
reflex area on the ball of the foot. Make a succession of passes.The reproductive system
The reproductive system  includes all the organs necessary to create life. In 
females, the system comprises the uterus, ovaries, fallopian tubes, and vagina. In 
males, the main organs are the penis, testicles, and prostate. Hormones produced 
by the reproductive organs affect virtually every cell of the body. 284 health concernsReflexology techniques, as shown opposite, are 
applied to reproductive organs to maintain 
healthy function or to help disorders. In addition,  
desserts and work on the solar plexus can be 
applied to reduce tension, which frequently has 
an impact on reproductive function. The reason 
for this effect is that some reproductive organs 
are endocrine glands; as part of the endocrine 
system, they respond to other hormones, 
especially those that have an impact on stress. 2 13For women, common reproductive system health 
concerns include premenstrual syndrome (PMS), 
dysmenorrhea (menstrual cramps), infertility, and 
menopause. Women may also have concerns 
during pregnancy and childbirth. For men, 
concerns include impotence, infertility, and 
prostate disorders. For more information about 
general women’s concerns see pp230-237, for 
those relating to pregnancy, see pp238-241 and 
for men’s concerns see pp242-247. left Hand
1 uterus /prostate
2 ovary /testicle
3 fallopian  tubesrigHt and left feet
1 uterus /prostate
2 ovary /testicle
3 fallopian  tubesareaS WOrKed
1 uterus /prostate
2 ovary /testicle
3 fallopian  tubes1 2
21
33Hand Orientati On fOO t Orientati On BOdY Orientati Onthe reproductive system 285locate the  uterus/prostate 
gland  reflex area. Rotate the hand 
360º in a clockwise direction 
several times, and then repeat in a 
counterclockwise direction.Foot techniques
The techniques used to  
‘work with the organs of the 
reproductive system are 
thumb-walking and rotating-
on-a-point. The latter 
technique is applied to the 
sensitive inside of the ankle. Light pressure is applied with 
the middle finger.Hand techniques
The rotating-on-a-point 
technique is used to work 
the uterus/prostate and 
ovary/testicle reflex areas of 
the hand. This technique 
enables the areas to be 
accurately pinpointed. self-help
Press your thumb  on the reflex 
area for the uterus/prostate 
gland . Rotate your foot 
clockwise, then counterclockwise 
several times. Try to draw 360º  
circles with your big toe. If you 
are working to ease menstrual 
discomfort, continue technique 
application until pain has eased.1Locate the uterus/ prostate  
reflex area. Turn the foot 360º 
clockwise, then counterclockwise. 2Hold the foot steady with 
your right hand, and use 
your left thumb to walk through 
the ovary/testicle  area.3With your left hand, use the 
thumb-walking technique to 
work the reflex area for the 
fallopian tubes . self-help
Pinpoint the  ovary/testicle  
reflex area with the index finger. Rotate the hand clockwise, then 
counterclockwise several times.The urinary system
The task of the urinary system  is to filter waste products from the 
blood and excrete them in the form of urine. The urinary system consists of  
a pair of kidneys; the bladder; the ureters, which connect each kidney to the 
bladder; and the urethra, through which urine leaves the body. 286 health concernsCommon disorders affecting the urinary system 
include bladder infection (cystitis), kidney 
infection, bladder and kidney stones, and kidney 
failure. Women are more susceptible to cystitis 
than men because the urethra is short and the 
opening is closer to the anus, which harbors 
bacteria. In reﬂexology work, techniques focus 
on reﬂex areas corresponding to the problem 
organs and/or the adrenal glands because of 
their ability to fight inflammation. Another 
common problem is the inability to retain urine, called bedwetting in children and incontinence in 
adults. While the musculature of the bladder can 
be a root cause of such problems, another source 
is lack of appropriate direction from the nervous 
system. For this reason, technique is applied to 
the brain stem reflex area in order to have an 
impact on inappropriate bladder-emptying. Applying self-help technique often to the brain 
stem area is important, if possible morning, 
noon, and night. Applying the self-help golf-ball 
technique on your hand is the easiest method. 21
left Hand
1 kidney
2 bladderrigHt foot
1 kidney
2 bladderareaS WorKed
1 kidney
2 bladder2
1
21foot orientation BodY orientation Hand orientationthe urinary system 287Foot techniques
Using thumb-walking is the best way of applying technique 
to areas relevant to the urinary system. The reflex areas of 
the feet are more easily accessible than those of the hand. Hold the toes of the foot back to gain access to the kidney 
reflex area, which is situated deep in the area of the foot at 
the base of the long bone below the second toe. Technique is 
applied to the reflex areas of both feet.Hand techniques 
The kidney reflex area is 
located at the base of the 
webbing between the thumb 
and index fingers. Bladder/kidney infections
For these health concerns, apply reflexology 
technique to the kidney  and bladder reflex 
areas and (to help fight inflammation) to the 
adrenal gland  reflex area. If the reflex area 
on the hand is overly sensitive, work the 
foot instead, and vice versa.self-help
Use your left thumb  to walk up 
through the kidney  reflex area, 
making several passes.Position the left thumb  in  
the webbing of the hand. Make 
several thumb-walking passes 
through the kidney  reflex area. 2 Reposition your right thumb 
on the kidney  reflex area. Make several thumb-walking 
passes through this reflex area.1 Steady the foot with your 
left hand. Use your right 
thumb to walk through the 
bladder  reflex area repeatedly. Hold the fingers  and thumb 
back with your right hand. Pinpoint the adrenal 
gland  reflex area with 
your index finger and 
press several times. Hands and feet  play an important role in 
our everyday life, but they don’t always get the care 
they deserve. Maybe you spend long hours at the 
computer keyboard, or have a taste for high-
fashion, low-comfort shoes; perhaps you have to 
stand all through the working day. In this chapter, 
you’ll find techniques to keep your hands and feet 
happy, as well as solutions to common problems.Reflexology for 
rejuvenationChapter 7Principles
Keeping your hands  and feet happy is important, both for a feeling of 
comfort and to ensure that they continue functioning well. Our feet carry our 
weight throughout the day, while our hands give us the ability to do the work 
required of us. We are dependent on them in order to earn our bread and 
butter, maintain independent living, and enjoy life in general. 290 the principles of reflexologyA program of rejuvenation exercises revitalizes hands 
and feet, allowing us to continue with our busy lives. Take the following example: A healthy 50-plus 
person had no apparent medical concerns. Closer 
examination, however, showed the impact on his 
hands of a lifetime of work in construction. His 
ﬁngers had curled and would not straighten, 
leading to concerns for their future abilities. Once started on a program of rejuvenation 
exercises, he made quick progress to 
overcome years of on-the-job overuse. sharpening your reflexes 
Just as sharpening a saw makes it easier to cut 
wood, sharpening your reﬂexes makes it easier  
to progress through the day. Every time you take  
a step, reﬂex actions occur as pressure, stretch,  
and movement sensors orchestrate the automatic 
motions necessary to keep us moving. Similarly, 
sensors in the hands act to make working with 
the hands possible. But overuse of our hands 
and feet, and the repetitive sameness of their 
everyday actions, dull these reﬂexes. In this section, you’ll learn how to 
rejuvenate your hands and feet. You’ll  
apply stretch techniques and use desserts  
as movement exercises to create relaxation, 
improve circulation, and enhance ﬂexibility. You’ll also find out about the health principles 291pathway, learning how to enhance mobility and 
stability by walking on a surface other than the 
common flat ones encountered in everyday life. how the techniques work 
In the same way that sore or injured hands and 
feet contribute to the stress level of the whole 
body, revitalizing them has an overall positive 
impact. The techniques in this section rejuvenate 
the reﬂexes by introducing variety into the usual 
movements of the hands and feet. Cupping, 
tapping, and percussion encourage stretching of 
the foot and relax the four major muscle groups 
that move the foot. They also stretch the calf 
muscles, and studies have shown that this can 
reduce pressure on the heel and ball of the foot 
by as much as 50 percent. The stress of a footstep 
is thus lessened by half. For the hand, cupping, 
tapping, and percussion provide relaxation by 
offering unusual sensations to this sensor-rich 
part of the body. Desserts relax and rejuvenate 
the hands and feet by providing practice of 
movements rarely carried out in everyday life. The more the hands and feet are worked 
differently, the broader their range of ongoing 
abilities will be. Moreover, the application of 
stretch and movement techniques targets speciﬁc 
parts of the body, just as reflexology pressure 
techniques do. Cupping, tapping, or percussion 
applied, for example, to the ball of the 
foot impacts the part of the  
body reﬂected there—  the upper back. Therefore, these reflexology 
techniques can also be used to bolster your 
efforts to address particular health concerns. special groups  
Women are at higher risk of foot pain than men, 
perhaps as a result of wearing high heels. During 
pregnancy, weight gain, swelling, and the release 
of certain hormones can all affect the feet. Both 
men and women whose jobs require long hours 
of standing or walking seek relief to continue 
with their livelihoods. Revitalizing the feet and 
easing discomfort and potential impairment  
can aid all these groups. In the elderly, decreasing flexibility in the 
 
feet can impair balance and function. Decreasing 
range of motion and flexibility of the hands  
can threaten independent living skills such as 
dressing oneself and cooking for oneself. Easing 
pain, improving flexibility, and enhancing range  
of motion all lead to better life skills and mobility. Diabetic individuals often suffer from poor 
circulation to the feet. Stretching helps improve 
circulation and reduces pressure on the ball of  
the foot and big toe, the most common places 
where ulcers occur in diabetics. Studies have 
shown that walking on an other-than-normal surface can also improve circulation to the feet. In active children, growth areas in the heel 
 
can be irritated by pursuits such as high-impact 
sports, leading to foot pain. Some children are 
stressed by ﬂat feet. Message texting, playing 
video games, and working on computer 
keyboards can all lead to tired hands in children.“A program of rejuvenation exercises 
revitalizes hands and feet, allowing 
us to continue with our busy lives.”292 reflexology for rejuvenationRejuvenating the feet  
Stretch and movement  techniques relax, renew, and rejuvenate the feet. Stretch techniques help to reset the foot’s muscular tension, providing relaxation 
and improving circulation. In addition, desserts can be used as movement 
exercises, encouraging the range of movement and enhancing ﬂexibility. Three basic techniques 
The three basic stretch techniques used to 
rejuvenate the feet target the stretch receptors 
of the foot as it is held in a stretched position 
tapping
1The tapping technique 
creates relaxation when 
contact is made between the outer 
edge of your ﬁngers and the foot. To practice this, slightly open 
your ﬁngers. Now tap your leg 
with the outer edge of your hand. You should hear a sound similar 
to the tapping of ‘a closed fan.3Holding the foot in a 
stretched position, now make 
contact with the bottom of the 
foot, first above the heel and then 
along the entire length of the foot.2With your fingers loose and 
relaxed, make contact with the 
top of the foot several times with 
the outer edge of your little ﬁnger. and the techniques of cupping, tapping, or 
percussion are applied. Practice the techniques 
on your leg first to get them right.rejuvenating the feet 293Cupping
1Cup your hand as you 
would to scoop up water. Now make contact with your leg, 
with the outer rim of the cupped 
hand making a mufﬂed, clapping 
sound. Practice this technique on a 
receiver’s foot. You need to curve 
your hand more if you hear a 
slapping sound on contact.2Next, try the double cupping 
technique. Sandwich the 
upright foot between two cupped 
hands so they make contact with 
the foot simultaneously. Repeat this 
action several times. perCussion 
1The percussion technique 
utilizes the padded outer 
edge of a loose ﬁst to make contact 
with the foot. First, make a ﬁst so 
that a padded surface is created on 
the outer edge of the hand. 2Hold the foot in a stretched 
position. Contact the outer 
edge of the foot above the heel 
several times with the outer edge 
of your ﬁst. Then make several 
contacts with the midfoot..3 Now practice the technique 
further up the foot. With the 
foot still stretched back, contact 
the arch of the foot with the 
padded outer edge of your fist. Repeat the action several times. 294The foot-relaxer sequence 
Begin the sequence by seating your receiver comfortably . Sit down opposite 
so that the soles of the recipient’s feet face toward you. Remove your watch and any 
jewellery so that your hand and arm can move unencumbered. After you have 
worked the sequence on one foot, go on to the other. Circling 
To see how your foot-relaxer techniques are working, you 
need to test the results of your application by circling the 
foot in a clockwise and then counterclockwise direction. Holding the ankle static, turn the foot 360˚ clockwise. Note 
how easily the foot turned. Now rotate the foot the other way. Throughout the sequence, you’ll be testing your work by 
circling. You’ll soon learn to recognize a more relaxed foot. Foot-relaxer techniques
Foot-relaxer techniques provide further 
desserts for the foot. In addition to creating 
relaxation, they encourage a greater range of 
1 Big toe side-to-side: Moving 
the two hands in opposing 
side-to-side directions. 2Big toe traction: Grasp and 
gently pull the big toe, 
holding for several seconds.3Foot-ﬂicking: Grasp the ball of 
the foot and move the foot 
away and then toward you rapidly. reflexology for rejuvenationmotion for the foot, Such techniques can 
activate endorphins, chemicals that are the 
body’s natural painkillers.the foot-relaxer sequence 295applying cupping to the feet 
1Start by testing the foot’s 
ﬂexibility with the circling 
technique. After you have applied 
the cupping technique, test again to 
see whether it moves more easily.2Hold the foot so that the top 
is easily accessible to your 
hands. Apply the cupping 
technique several times, listening 
for the sound of a mufﬂed clap.3Go on to hold the foot in an 
upright position and apply 
the cupping technique to the top  
of the foot several times. 4As the foot rests in this 
upright position, apply the 
double-cupping technique to the 
ball of the foot several times. 5Keeping the foot in the same 
position, move your hands 
to apply the double-cupping 
technique to the midfoot. Make 
contact with the top and bottom 
of the foot several times. 6Next, allow the foot to rest 
in a relaxed position. Apply 
the double-cupping technique to 
the sides of the foot several times, 
with the ankle bones at the center 
of your cupped hands.reflexology for rejuvenation 296applying percussion to the feet
1Begin work by testing the foot for ﬂexibility with the circling 
technique. Move the foot first in a clockwise and then in a 
counterclockwise direction several times. After you have applied the 
percussion technique, test the foot again for relaxation. Ask your 
receiver how the foot feels. 2Hold the foot back in a 
stretched position. Apply the 
percussion technique to the outer 
edge of the foot above the heel. 3Continue to hold the foot back 
and apply the percussion 
technique to the midfoot. 4Next, apply the percussion 
technique to the arch of the 
foot with your loosely closed fist.the foot-relaxer sequence 297applying tapping to the foot 
1Start your work by testing 
the foot for flexibility with 
the circling technique. After  
you have applied the tapping 
technique, test once again for the 
results of your work. 2Hold the foot in a stretched 
position with the top 
accessible to your work. Now 
apply the tapping technique, 
making contact several times with 
the outer edge of the little ﬁnger.3Next, hold the foot upright 
with the toes stretched  
back. Apply the tapping technique 
to the sole of the foot just above  
the heel with the padded side of 
your hand. Make several contacts. 4Now apply the tapping 
technique to the length of 
the arch, with your little ﬁnger 
making contact with the ball of 
the foot and the body of your 
hand meeting the arch. 5Next, focus your work on the ball of the foot, applying the 
tapping technique to the area below each toe. Ask the receiver 
to get up and take a few steps to compare the two feet. Note whether 
the foot worked is more ﬂexible than the other. 298 reflexology for rejuvenationTen-minute foot-relaxer workout
1 Begin by circling the foot in a 
clockwise direction and then 
in a counterclockwise direction to 
test for ﬂexibility. 2 Apply the side-to-side 
technique, relaxing the whole 
foot as you move it rhythmically 
from side-to-side several times. 4 Now apply the foot-ﬂicking 
technique, moving the foot 
up and down rapidly. Test the foot 
for flexibility and relaxation by 
circling it ﬁrst in a clockwise and 
then in a counterclockwise 
direction several times. Ask the 
recipient which desserts are his or 
her favorite. Also notice which 
techniques seem to result in the 
foot turning more easily.3Next, hold the foot around 
the ankle and pull it gently 
toward you. Hold the position  
for several seconds.The foot-relaxer sequence relaxes the foot by 
combining basic techniques, foot relaxers, 
and desserts. A ten-minute workout may do 
the job for some; for others whose job 
involves standing or walking, have thick feet or foot problems, or wear high heels, more 
time may be needed. As you work, test the 
foot for ﬂexibility with the circling technique, 
and remember to ask which techniques feel 
good or are the most relaxing. ten-minute foot-relaxer sequence 2995Hold the foot upright. Apply 
the tapping technique on the 
outer edge of the foot above the 
heel. Make several contacts. 6Hold the foot back as you 
apply the tapping technique 
to the ball of the foot. Move on  
to tap the arch of the foot.7Now apply the tapping 
technique to the top of the 
foot. Test the foot again with the 
circling technique. 8Grasp the ball of the  
foot with both hands. Apply the sole-mover dessert, 
moving the foot away from you 
with one hand and toward you 
with the other, setting up a 
rhythmic pattern. 9Now apply the spinal twist 
dessert. Rest both hands on 
the inside of the foot. With the 
hand toward the toes, turn the 
foot several times as the lower 
hand remains stationary. 10Hold the big toe on both 
sides as shown. Move 
your hands in opposing directions 
to move the toe rhythmically from 
side-to-side several times. 300 reflexology for rejuvenation11Hold the foot in an upright 
position, and with the 
padded edge of a loosely closed 
ﬁst, apply percussion to the mid-
foot several times. 12Continue to hold the foot 
back as you apply 
percussion to the length of the 
arch. Test the foot for ﬂexibility by 
using the circling technique.13Rotate the big toe 
clockwise and then 
counterclockwise slowly and 
evenly to relax it. 14Relax the ball of the foot 
by applying the lung-
press dessert, setting up a rhythmic 
push/squeeze pattern. 15Go on to apply the toe- 
traction technique. Grasp 
and gently pull the big toe, 
holding for several seconds. the foot-relaxer sequence 30116Apply double cupping, 
first to the ball of the 
foot, moving on to the midfoot, 
and then the ankles with the ankle 
bones centered in the hands.17Now hold the foot in a 
stretched position and 
apply the cupping technique to the 
top side of the foot.18Conclude your work with 
a series of desserts. Apply 
the traction dessert by holding the 
foot at the ankle and at the ball. Pull gently with both hands. 19Next, apply the foot-
ﬂicking dessert, holding 
the foot at the ball and moving it 
up and down rhythmically. 20Apply the side-to-side dessert, moving the foot rhythmically 
from side to side. Finally, it’s time to test the results of your 
work with the circling technique. Ask the receiver to take a few steps 
to find out how the worked foot compares with the other. Repeat the 
above sequence on the other foot. swollen feet
finger-walk across the lower back 
reflex area with all four fingers to 
stimulate swollen areas. thumb-
walk through the lymph gland 
reflex area to encourage lymph 
drainage. Work the kidney reflex 
area to promote elimination of waste fluids. finger-walk down the 
breast and chest reflex areas to 
encourage upper lymph drainage.302 reflexology for rejuvenationSelf-help for tired feet  
Feet get tired during the course of a busy day, and when the feet are tired, 
we feel even more tired ourselves. Nobody has a better awareness of their feet 
than their owners, so discovering how to make feet feel better is a matter of 
exploring the range of techniques discussed below to see which work best. Research has demonstrated that walking on an 
other-than-usual surface, such as pebbles or 
gravel, helps the whole body become far better 
at maintaining its overall mobility and stability. The great advantage of walking on differing 
surfaces is that they comprise easy-to-learn and 
easy-to-do, yet effective, techniques. These 
techniques are also easy to incorporate into your 
everyday life. Most importantly, they rely on 
gravity to exert pressure and so they use a 
minimal amount of your energy, which is a vital 
consideration when you are feeling tired. Healt H PatHways
Health pathways are walkways that can be called 
“Disneyland for the feet” because they take the 
structures of the feet on a brief vacation from 
their regular job and introduce them to a range 
of new sensations. Every day, the feet bear the 
entire weight of the body, adjusting in response 
to differing surfaces underfoot. A health pathway 
makes use of a person’s weight to convert the 
mundane activity of walking into a unique new 
sensory experience for the feet that relieves stress 
and reduces tiredness not only in the feet but 
walking on rocks smoothed by running water 
provides a pleasant sensation for the feet. also  
try standing or walking on a rocky riverbed to 
appreciate the sensation of cool running water. walking on bamboo —the japanese art of 
Takefumi —strengthens and invigorates your feet. standing up, place one foot on the bamboo, and 
slowly shift your body weight onto the surface.self- HelP for tired feet 303throughout the entire body as well. By walking 
on health pathways, you can lift your arches 
while lifting your spirits. Whether they are commercially produced  
or homemade, health pathways are composed  
of items with unusual shapes that people do not 
routinely walk on. Walking on these pathways 
barefoot stimulates previously neglected parts of 
the feet, and in this way breaks up the stress of 
repetitive actions on the feet. The use of health pathways has become 
popular among many health-seekers in Asia. The 
technique may derive from the Japanese legend 
that Samurai warriors would chop down a piece 
of bamboo and walk on the rounded surface 
(see opposite). The exercise, known as takefumi,  
(take means “bamboo” and fumi “to step upon”), 
was thought to promote strength and vigor. In 
Japanese tradition, the sole was viewed as the 
body’s “second heart”; aging was perceived to 
begin at the feet, and the strength of the sole was 
equated with the strength of the soul. The first modern health pathway in Japan was created at 
the Shiseido Cosmetics Factory in the 1980’s. It 
consists of a 250-foot (75-meter) flat mortar path 
laid out in the shape of an irregular rectangle. Three large types of gravel are set within the 
path, the stimulus beginning softly and gradually 
becoming stronger. There are also several bridges 
of small gravel, which are challenging for the 
bottoms of the toes or areas between toes. These 
are juxtaposed with rounded concrete bars and 
stones effective for the arches and designed to 
replicate the motion of takefumi . Other features 
include square stones designed to confront hard-
to-reach areas with a strong stimulus; and large 
square stones with sharp edges laid flat. creating  your own PatHway 
You can make a health pathway yourself, either 
indoors or in your backyard. Lay a trail of 
different surface textures to walk over or stand 
still on. Choose whatever appeals to you, trying 
new items to keep yourself interested and to 
walking on grass  is cool and refreshing. try it 
at different times of day—early in the morning 
when it is wet with dew; after a rain shower; and 
at night, when sight cannot distract you.walking on sand exercises muscles in the foot 
and calf. when you are on vacation on the beach, 
take the opportunity to give your feet a sand 
experience. at home, use a child’s sand box. 304 reflexology for rejuvenationlearning tip
to test the level of challenge that suits your foot, place a 
broomstick on the floor and stand on it. if the pressure 
exerted is well within your comfort zone and feels safe, 
try stepping on the broomstick firmly with both feet. rock from side to side or move the broomstick beneath 
different parts of the foot and assess your responses to it. if you feel uncomfortable in any way, use the 
variations shown opposite. or on a tray: for example, place dried peas in a 
box and rocks in a sock or small bag,  
 Some people like to stand in one place and 
work with a single piece of interesting surface 
underfoot, while others like to take a hike, 
walking over a variety of surfaces. For support 
while you are static, hold on to the back of a 
chair. The optimal frequency and duration of 
application should be about ten minutes every 
day, so make sure to choose a variety of 
experiences you actively enjoy. starting  gradually
Using health pathways is a form of exercise, so 
you must start gradually, beginning with less 
challenging objects and working for a short 
period. If you have an existing foot or medical 
problem, such as osteoporosis or arthritis, consult a medical practitioner before you begin. Any object you step on is a challenge to the 
feet. Think about the effect each texture has on 
your feet, noting your response and staying 
within your comfort zone. Overstressing your 
feet may make you susceptible to injury. If at any 
time your feet feel sore, use your health pathway 
for a shorter time or change to smaller objects. If 
your first pathway has had positive effects, you 
can step up a level, trying more challenging 
objects and textures to walk over or stand on 
and working for a longer period of time.“Health pathways give the foot an 
opportunity to explore shapes that 
were once part of its everyday 
experience.” stimulate your feet in different ways. Possibilities 
include bamboo, as in the Japanese takefumi  
exercise, a broomstick, wooden doweling or PVC 
piping. You can experiment with different 
dimensions. Gravel, pebbles, and smooth river 
rocks are also good objects to choose. Sample a 
variety of rocks−you may discover that you 
have a favorite size and dimension. You may 
even find that different rocks feel particularly 
good to different parts of the foot. Walking barefoot on sand provides a workout 
for all the muscles found in the foot and calf. This shifting surface gives under pressure from 
the foot, making the foot work harder than it 
would on concrete or other flat, stable surfaces, 
and push off the ground in a very different way. Thus, walking on sand not only provides good 
physical exercise for the feet but gives the whole 
body a workout as well. You may want to 
incorporate grass into your pathway. Stepping 
on grass can be a cool and refreshing experience, 
and the soft, springy sole of the foot appreciates 
its reciprocating soft springiness. Objects found 
on the beach or in the woodlands or garden, 
such as driftwood, a fallen log, or a rounded 
concrete lawn curb are other possibilities that 
can provide your foot with interesting textures. When using outdoor items, make sure they 
remain stable by burying them in the earth or 
supporting them in some other way. Indoors, use 
small, stable objects, or place items in a container self- HelP for tired feet 305Using a health pathway
1 To exercise statically, stand 
with your hands on a chair 
back for support and place one 
foot on a wooden broom handle. 2 Shift your weight slowly 
onto the broomstick, rolling 
it across the sole of your foot to 
massage every part. Note the 
varying sensations you have in 
different parts of the foot, and 
any area of discomfort. variations
if a broomstick  feels too painful, 
try using an object that is less 
challenging, such as a length of 
PVC piping or wooden doweling 
of a smaller diameter. as an alternative,  place  
a thick or folded towel over the 
broomstick before you apply any 
pressure to it. After a few sessions, 
you may be able to tolerate the 
stick on its own.if it is still  difficult, try sitting 
down and using one foot on top 
of the other to exert pressure on 
the stick and accustom your foot 
to the rounded surface. Gradually 
build up to the standing position.benefits of pathways
  boost overall energy levels
  aid sleep
  make feet feel fully relaxed 
  Provide a sense of strength in 
the muscles of the foot, legs, 
abdomen, and lower back306 running headSelf-help rejuvenation strategy 
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Three basic techniques
Cupping
1Begin by resting the foot to 
be worked on the knee of 
your other foot. Cup one hand  
as you would to scoop up water. With the outer rim of the cupped 
hand making contact, apply the 
cupping technique, focusing 
on the ball of the foot. Stretch the foot back with 
the other hand as you 
apply the technique. 2Continue to hold the foot 
in a stretched position. Apply the cupping technique to 
the inside of the foot, with the 
ankle bone at the center of the 
cupped hand. Self-help cupping, tapping, and percussion 
techniques help revitalize your feet. Stretching 
your foot as you apply these techniques also 
stretches your calf muscles. To practice the 
techniques, rest the foot on the knee of the other leg. This may be an awkward position 
for some; in others, the knee of the foot 
being worked may be strained. In such cases, 
consider using the self-help hand reﬂexology 
techniques or foot roller techniques. 3073Let the foot rest comfortably. Apply the double 
cupping technique to the inside and outside of 
the foot, focusing the application on the ankle bones.4Next, apply the double cupping technique to the 
ball of the foot. Tapping  
Hold the foot in a stretched 
position. Apply the tapping 
technique to the inside edge  
of the foot, making contact  
with the edge of the little  
ﬁnger several times. Keep your 
ﬁngers relaxed to create upon 
contact the sound of a closed, 
tapping fan. perCussion
 
Hold the foot back. Apply the 
percussion technique with the 
padded outer edge of your fist to 
the inside of the foot, focusing on 
the edge of the heel. To compare the feeling of the 
worked foot as opposed to the 
unworked foot, stand up and take 
a few steps. Go on to apply the 
above series to your other foot. running headRejuvenating your swollen feet
Swelling of the feet and ankles most often occurs after long 
periods of standing or sitting and is due to accumulation of 
fluid in the tissues. To counteract puffiness, reflexology 
technique is applied to the feet and ankles to help move fluid, 
as well as to reflex areas relevant to the lymphatic system, 
which is responsible for draining fluid from tissues. 1Start by wrapping your 
hand around the ankle. Press the index ﬁnger into the 
ankle and turn your foot 
clockwise through 360˚ several 
times. Now turn your foot in a 
counterclockwise direction. Reposition your index ﬁnger on 
another part of the ankle and 
repeat. Proceed to work across 
the ankle in the same manner. 2Now wrap your hand 
around the foot, 
placing the fingertips in 
the trough below the 
fourth and fifth toes 
(see right). Press with 
your fingers several 
times. As you work, be 
careful not to dig your 
fingernails  
into the foot. 3Next use the pinch technique  
(see above) to work the upper 
lymphatic reflex areas between the 
toes. Go on to apply technique 
between each set of toes. 308 reflexology for rejuvenationfoot spa
a parafﬁn bath has several beneﬁts: 
the warmth of the parafﬁn relaxes 
your feet and also helps circulation, 
while the wax moisturizes the skin. Consider positioning yourself so 
that your feet rest above your heart 
level, beneﬁtting circulation. follow 
the manufacturer’s instructions 
closely, and note your response.1Seat yourself and stretch your 
big toe back. Stretch the other 
toes in turn. This helps to stretch 
the muscles at the bottom of the 
foot as well as those of the calf. 2Hold the back of a chair for 
balance as you stand and 
raise yourself on your toes. Toe 
raises strengthen the calf muscles 
and those at the bottom of the feet.3As you stand, press down 
your toes on the ﬂoor. The 
toe press strengthens the muscles 
in your toes. self-help rejuvenation strategy 3094Finish your relaxation 
by turning your foot 
through 360˚. This activates 
the four major muscle groups 
that help to move the foot. By 
providing a fuller range of motion 
than normal for these muscle 
groups, it gives them respite from 
the usual pattern of stress. Foot relaxation exercises 
Break away from routine and relax your foot 
by practicing foot relaxation exercises. These 
exercises strengthen the structures of the feet and increase the joints’ range of motion. In 
addition, they stimulate the circulation and 
help keep the feet healthy.Foot concerns
Problems with the feet  are often related to stiff muscles that restrict their 
ability to move easily. Applying stretch techniques to the feet releases tension, 
and a regular program of application helps prevent and ease stiffness and 
soreness. Techniques to stimulate circulation are also beneficial. 310 reflexology for rejuvenationAnkle sprain
For an active injury, see “Referral Areas,” p25 and “Recovery from 
Injury,” pp186-187. After the ankle has recovered, use the double-
cupping technique to loosen the ankle and reset its tension level. Let the foot rest 
comfortably. Apply  
the double-cupping 
technique, keeping the 
ankle bone at the center 
of the cupped hands. Self-help
Sit comfortably, with the foot you want to work on 
supported on your knee. Apply the double-cupping 
technique, placing your hands simultaneously on the 
lower arch and the top of the foot. Repeat several 
times, making sure the outer rim of your hands 
makes contact with the foot.1Begin by placing the foot in 
a stretched position by 
holding the toes back. Apply  
the percussion technique to the 
outer edge of the foot above the 
heel. Make several contacts. 2Continue to hold the  
foot back in a stretched 
position. Apply the percussion 
technique to the midfoot,  
making several contacts. foot concern S311Plantar fasciitis Circulation
Self-help
For an easy self-help circulation  enhancer for your own feet, try 
walking on an other-than-normal surface such as a cobblestone 
mat (as shown above), a broom handle, a length of bamboo or a 
wooden dowel stick (see also pp303-305).
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:

        123
left foot
1 heart
2 solar plexus
3 brain stem
4 adrenal  glandareaS WorKed
1 heart
2 solar plexus
3 brain stem
4 adrenal  gland1
23
41
43the cardiovascular system 2611Beginning with the 
diaphragm  reflex area, 
thumb-walk the heart  and 
chest  areas. Make several passes. Foot reflexology techniques
The thumb-walking technique most easily and effectively 
works the reflex areas reflecting the heart and related organs. When applying technique to the heart reflex area, hold the 
toes back to create the best working surface for your thumb. Hand reﬂexology techniques 
As you apply the thumb-walking technique to the reflex 
areas reflecting the heart and related organs, remember to 
hold the hand steady and in a stretched position. 2Reposition your thumb and 
thumb-walk through the 
solar plexus  reflex areas, making 
a series of passes. 2To work the brain stem  
reflex area, thumb-walk up 
the side of the big toe. Once again, 
make several passes. 3Thumb-walk up the side  
of the foot through the 
adrenal gland  reflex area.
Several times a day, three to four times a day.
What is the recommended frequency for applying reflexology technique to the solar plexus reflex area?
Thumb-walk up the side of the big toe, making several passes.
What is the recommended technique for working the brain stem reflex area?
Thumb-walk gently up the foot, making several passes.
What is the recommended technique for working the adrenal gland reflex area?
Thumb-walk down the toe, making several passes.
What is the recommended technique for working the brain reflex area?
Ten minutes every day.
What is the recommended frequency for applying reflexology techniques for overall relaxation and rejuvenation?