TRY THIS SELF-CARE EXERCISE  - Helps overall body systems, including spine and endocrine

Figure below illustrates a self-care exercise called the “Main Central” for harmonizing all our body functions. In the world of physiophilsophy self care, this is the mother of all the systems in our body. As prevention, maintenance or while in recovery, this exercise may be done as needed.   It is taught and practiced through out the world, and is the number one most popular self care exercise performed by health practictioners on themselves and with others. You may find it easy to do upon waking, and/or before retiring at night. Use pillows as necessary for comfort. Ideally 20 minutes is a good amount of time, but you may do it as slowly or quickly as you
have time for.  It may be interrupted and resumed without difficulty or loss of benefit. As this exercise proceeds, it is useful to visualize the breath coming up the back as you inhale, and down the front as you exhale. Figure 1a shows the physical locations for hands. Figure 1b gives directions for six hand positions referenced in Figure 1a. Fingertips are often used, but palms, back of hands, or entire hand can also be used. It is important to be comfortable during the application of the exercise, avoiding noise, drafts, etc. Quiet music may be useful if you have trouble relaxing. Originally from Japan, this exercise can help with many things - migraine prevention, back pain, general malaise, improving energy, and a variety of complaints.  Great  accompaniment to a difficult medical procedure or in the weeks  before and after approaching surgery.

Figure 1a Diagram shows hand positions used to administer self care described in Figure 1b. R1 refers to Right Hand position in Step1. L1 is the Left Hand position in Step 1, L2 is the Left Hand position in Step 2, and so on. Source: Jin Shin Jyutsu Insitute *.

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Figure 1b. gives the directions for a self care “recipe”. There are six steps that move the hands according to descriptions below and follow the illustration in Figure 1a.

Step 1: Place the fingers of the right hand on the top of the head (where they will remain until step 6). Place the fingers of the left hand on your forehead between your eyebrows. Hold for 2 to 5 minutes or until the pulses you feel at your fingertips synchronize with each other.

Step 2: Now move the left fingertips to the tip of the nose. Hold them there for 2 to 5 minutes, or until the pulses synchronize.

Step 3: Move the left fingertips to your sternum (center of your chest between your breasts). Stay there for 2 to 5 minutes, or until the pulses synchronize.

Step 4: Move your fingers to the base of your sternum (center of where your ribs start, above the stomach). Hold them there for 2 to 5 minutes, or until the pulses synchronize.

Step 5: Move your fingers to the top of your pubic bone (above the genitals, center). Stay there for 2 to 5 minutes, or until the pulses synchronize.

Step 6: Keep your left fingertips in place and move your right fingertips to cover your coccyx (tailbone). Hold for 2 to 5 minutes or until the pulses you feel at your fingertips synchronize with each other.

Notes: The right hand remains on the top of the head while the left hand moves down the body until the final step. The practice is typically performed while lying flat, using pillows as necessary to maintain comfort. General instruction regarding the breath during the self care practice is to envision the breath inhaling up the back of the spine/body and exhaling down the front of the spine/body.

* Jin Shin Jyutsu Institute, www.jinshinjyutsu.com