Acupoint Guide

Category: Acupressure Beginner’s Guide

  • Self-Acupressure for Shoulder Pain — A Beginner’s Guide: Start with These 3 Acupoints

    Self-Acupressure for Shoulder Pain — A Beginner’s Guide: Start with These 3 Acupoints

    One-line summary: Start by pressing 3 spots—your wrist, shoulder, and calf—for 3 minutes a day. Acupressure is not a special technique; it’s simply “applying the right pressure to the right location.”

    Acupressure Isn’t Difficult

    Many of you experience frequent shoulder tension and pain, right? I do too. When I sit at my computer for long periods, my shoulders become stiff as stone. But I have good news for you. You don’t need complicated techniques. Simply by pressing the correct points with your fingers, you can awaken your body’s natural healing power. Acupressure is a daily health practice anyone can learn. Shall we start together today?

    What to Know Before You Start

    Just remember three principles. First, the pressure should feel like “ahhh, that feels good.” You don’t need to wince in pain. Second, press while breathing slowly. If you hold your breath, your muscles will tense up even more. Third, it’s best to wash your hands and assume a comfortable posture before starting. Forcing yourself into an uncomfortable position will only leave you fatigued.

    Just Remember These 3 Points

    First: Waiguan (TE5)

    How to find it: Extend your arm forward with the back of your hand facing up. Do you see two bones on the upper part of your wrist? There’s a crease between them. The point is about 2–3 cm up from that crease line toward your arm, in the groove between those two bones. When you press it with the opposite thumb, it should feel like it sinks in.

    How to press: Use the opposite thumb to press upward, as if pushing from below. Press slowly for 3–5 seconds at a time. Alternate between both arms. The pressure should feel pleasant and refreshing, not uncomfortable.

    Press it when: Your arms feel tired, after prolonged smartphone use, or when your shoulders feel tight. This point also helps calm the nervous system.

    Second: Jianjing (GB21)

    How to find it: Let your hands rest naturally and shrug your shoulders. Your shoulder muscle will rise. The highest point of that muscle, roughly midway between your neck and shoulder end, is Jianjing. Think of it as the middle point between the large bone at the back of your neck (the seventh cervical vertebra) and the tip of your shoulder. When you press it with your finger, you’ll think, “Ah, there it is!”

    How to press: Wrap your opposite hand around your shoulder and press downward with your thumb. Press slowly for 3–5 seconds; you can apply slightly firmer pressure. People with frequent shoulder tension often feel significant tension here.

    Press it when: You’re under stress, your neck and shoulders feel stiff, or you have a headache. Jianjing is fundamental for shoulder pain relief.

    Third: Yanglingquan (GB34)

    How to find it: Bend your knee slightly and look at the outside of your leg. Below your knee, you’ll find a bone that protrudes (the head of the fibula). Just in front of that bone, in a small indentation like a depression, is Yanglingquan. When you press it with your finger, it feels like you’re pressing deep into the point.

    How to press: While sitting or lying down comfortably, press downward with your thumb slowly for 3–5 seconds at a time. Alternate between both legs. You can apply slightly firmer pressure here since it’s a deeper acupoint.

    Press it when: Your shoulders and back feel stiff, your whole body feels fatigued, or your legs feel heavy. Yanglingquan is sometimes called “the nervous system’s switch” because it relaxes your entire body.

    Beginner’s 3-Minute Routine

    Start in the morning, evening, or whenever you have time. This routine is really simple:

    1 minute: Waiguan (TE5) on both arms, alternating (30 seconds each side)
    1 minute: Jianjing (GB21) on both shoulders, alternating (30 seconds each side)
    1 minute: Yanglingquan (GB34) on both legs, alternating (30 seconds each side)

    That’s it—just 3 minutes total. Daily practice is ideal, but you can feel results with just 3–4 times a week. For the first 2 weeks, try doing it daily, then adjust the frequency based on how you feel.

    3 Common Beginner Mistakes

    1. Pressing too hard
    Many beginners think “it has to hurt to be effective.” That’s wrong. If you press hard enough to cause sharp pain, your muscles will actually become more tense. The right answer is to apply comfortable pressure that feels pleasant.

    2. Giving up after one or two tries
    Acupressure isn’t a quick fix. You need to practice consistently for at least a week to feel changes. Patience is essential.

    3. Holding your breath while pressing
    When you hold your breath, your entire body tenses. Instead, slowly inhale through your nose and exhale through your mouth while pressing. The rhythm is important for better results.

    Moving to the Next Level

    Once you become comfortable with these 3 points, there are other acupoints worth exploring. Hegu (LI4, between your thumb and index finger) is “fundamental among fundamentals” for relieving pain throughout the body, and Fengchi (GB20, at the boundary between the base of your skull and neck) brings relief to your neck and head. But that’s for later. For now, focus on becoming completely comfortable with the 3 points you’ve learned.

    🤰 Pregnancy Warning: Certain acupoints such as Sanyinjiao (SP6), Hegu (LI4), and Taichong (LR3) can trigger uterine contractions in pregnant women. If you are pregnant or may be pregnant, please consult a licensed acupuncturist or medical professional before practicing acupressure.
    ⚠️ Medical Disclaimer: This article is provided for informational purposes only and does not replace professional medical diagnosis or treatment. If symptoms persist or worsen, please consult a healthcare professional.
  • Introduction to Self Acupressure for Lower Back Pain — Start with These 3 Points for Beginners

    Introduction to Self Acupressure for Lower Back Pain — Start with These 3 Points for Beginners

    One-line summary: If your lower back feels stiff, three fingers are enough. An introduction to acupressure you can start at home without any special tools.

    Acupressure is not difficult

    When you sit for a long time, does your lower back start to ache, and by evening does your whole body feel heavy? Those days seem to come more and more often, right? When that happens, acupressure comes to mind, but many of you are probably putting it off thinking ‘it seems like some kind of specialized technique and it’s probably difficult.’ But acupressure is absolutely not a specialized technique. If you know just a few fingers and the correct points, literally anyone can do it. Today, I’ve selected just 3 acupoints that are the simplest and most effective for complete beginners.

    Things to know before you start

    The foundation of acupressure is ‘stimulation without pain.’ It’s not about pressing hard—the right amount of pressure is that which you can feel while thinking ‘Oh, this is the spot.’ Press slowly while breathing out deeply, and your hands should always be warm and clean. In other words, it means you can start comfortably in loose clothing and a comfortable position with a relaxed mindset.

    Just remember these 3 points

    First: Taixi (KI3)

    How to find it: Lift your foot sole slightly. You’ll see a bone protruding on the inner side of your ankle (the medial malleolus). Behind that bone, you’ll feel the Achilles tendon. The hollow area where the medial malleolus and Achilles tendon meet—that exact indented spot is Taixi. If you’re not sure if that’s the right spot, try moving your finger slightly left and right. When you feel a slight bouncing sensation at a certain point, you’ve found it.

    How to press: Slowly press with your thumb for 3-5 seconds, then release. Repeat 5-10 times. The perfect amount is when you feel a soreness without actual pain. If your nails are long, press from the side; if they’re short, press with the tip. Be mindful to press while exhaling and release while inhaling.

    When to press it: When your feet swell frequently or feel heavy by evening. Or when you feel tired in the evening after standing all day. It’s also good when your ankles feel stiff when you wake up in the morning.

    Second: Shenshu (BL23)

    How to find it: Find the most prominent bone in your lower back (this is the second lumbar vertebra). Move your finger below that bone to find the hollow area, then Shenshu is located about 1.5 finger-widths (approximately 1.5 cm) to the side of the spine on both sides. In simple terms, place both thumbs on either side of your lower back with fingers spread in a ‘butterfly’ shape—that’s about the right location. Don’t stress too much about finding it exactly. If it’s on both sides of the lower back, you’re roughly correct.

    How to press: Place both thumbs on the Shenshu points on both sides simultaneously and press slowly. It’s helpful to move as if sweeping your lower back back and forth while pressing. Press for 3-5 seconds at a time, repeating about 10 times. The right amount of pressure is when you think ‘Oh, this spot was tight.’ Never press so hard that it hurts.

    When to press it: When your lower back frequently feels stiff or tight after sitting for a long time, or when your lower back feels stiff and rigid when you wake up in the morning. It’s also effective when fatigue accumulates in the evening.

    Third: Guanyuan (CV4)

    How to find it: From your navel, measure down three finger-widths (in traditional medicine, this is called ‘3 cun’). Guanyuan is located at the midline between your navel and pubic bone. You don’t need to press too deeply, so you can find it while your abdomen is relaxed. It’s in the soft center of your abdomen, not on bone.

    How to press: It’s best to press this point while lying down. Lie with a pillow under your knees, then gather three fingers (index, middle, and ring fingers) and press slowly. Massage in circular, clockwise motions for 1-2 minutes with just enough pressure to feel soreness without pain. Be careful not to tense your abdomen. Deep, slow breathing helps.

    When to press it: When you feel general fatigue or your entire lower back feels heavy. It’s effective when your whole body feels sluggish by evening or when your body feels tense from stress. It’s good to press this point before ending your day.

    Beginner 3-minute routine

    You don’t need to do all the acupoints from the beginning. Try starting with this 3-minute routine.

    [Step 1 – Taixi: 1 minute] Sit and lift one foot, then press Taixi with your thumb for 1 minute. You can also do both feet for 1 minute each, for a total of 2 minutes.

    [Step 2 – Shenshu: 1 minute] Standing or sitting, press Shenshu with both thumbs for 1 minute. Do this slowly while breathing deeply.

    [Step 3 – Guanyuan: 1 minute] Lie down and massage Guanyuan with three fingers in circular motions for 1 minute.

    It’s best to do this routine once in the morning and once in the evening. Especially if you do it before 10 p.m., it will help you sleep better.

    3 common mistakes

    1. Pressing too hard This is the most common mistake. Acupressure is about finding soreness, not pain. The best result is when you think ‘Oh, this is the right spot.’ If it hurts, immediately reduce the pressure. Pressing harder doesn’t mean better results.

    2. Doing it too frequently Just because it’s good doesn’t mean pressing 5 or 10 times a day—that actually causes fatigue. Twice a day, morning and evening, for about 3 minutes each time is just right. If you overdo it from the start, you’ll get tired of it and stop.

    3. Trying too hard to find the exact spot Thinking ‘it has to be exactly this spot’ creates stress. Simply think ‘it’s around this area’ and move your finger slightly left and right to find the spot that seems to respond. Your body is much smarter than our fingers—it tells us the areas we need through its response.

    Moving to the next level

    Once you’re comfortable with these 3 points, explore two more. Mingmen (DU4) at the center of your lower back and Yongquan (KI1) under your feet can additionally help with lower back pain. But for now, these 3 points are enough. Try doing this consistently for about 3 weeks and notice the changes. The most important thing is consistency.

    🤰 Pregnancy Warning: Some acupoints such as Sanyinjiao (SP6), Hegu (LI4), and Taichong (LR3) can trigger uterine contractions in pregnant women. If you are pregnant or may be pregnant, be sure to consult with a traditional medicine practitioner or healthcare professional before practicing.
    ⚠️ Medical Disclaimer: This article is provided for informational purposes only and does not substitute for professional medical diagnosis or treatment. If symptoms persist or are severe, consult with a healthcare professional.
  • Neck Pain Self-Acupressure Introduction — Start with These 3 Points If You’re New

    Neck Pain Self-Acupressure Introduction — Start with These 3 Points If You’re New

    One-line summary: Three fingers, three acupoints, three minutes a day. That’s all there is to it. From today, try relieving your stiff neck with your own hands.

    Acupressure is not difficult

    When your neck feels stiff, don’t you find yourself repeating a cycle of going to the hospital, booking a massage, or just putting up with it? Honestly, I used to do the same. But acupressure is different. No special technique is needed. Just pressing with your fingers and keeping your breathing steady is enough. Most importantly, the appeal is that you can do it anytime, anywhere. Right now, as you read this article, you can absolutely do this too.

    What you should know before starting

    The first principle of acupressure is “it should not hurt.” The correct pressure is the amount that makes your body feel “oh, there’s pressure here.” Another important thing is not to hold your breath. Slowly inhale through your nose and exhale through your mouth while pressing. It’s good to wash your hands clean and rest your body in a comfortable position. That’s it. You’re ready now.

    Just remember these 3 spots

    First: Fengchi (GB20)

    How to find it: Look in a mirror or touch the back of your neck with your fingers. At the point where your neck meets your shoulders, there is a small indentation below the occipital bone (the base of the skull). If you trace your fingers up both sides of your neck (where the muscles are thick, along the trapezius), you can find a small indentation about one finger width. That is Fengchi.

    How to press it: Press slowly with your thumb as if pushing upward. Or more precisely, fix your finger and push the neck muscles toward your finger. The pressure should feel refreshing and soothing. Press for 5 seconds, release, and repeat for 1 minute.

    Try pressing this when: When you’ve been sitting in front of a computer for a long time, when your neck feels stiff and it’s hard to turn to the side, or when you have a headache—pressing this point works wonders for relief.

    Second: Dazhui (GV14)

    How to find it: Slowly lower your head. You’ll see or feel the most prominent bone below your neck. That’s the 7th cervical vertebra, or C7. Dazhui is located in the depression directly below that bone, at the point where your back and neck meet. Trace down the spine with your finger, pass the prominent protruding point, and the small hollow space directly below it is the correct location.

    How to press it: Since this is a fixed acupoint, press it firmly in a vertical direction. Press downward for about 5-7 seconds, then slowly release. Don’t press too hard—just feel as if warmth is moving downward. Repeat about 10 times over 1 minute.

    Try pressing this when: This acupoint helps when your entire neck and back feel stiff, when your shoulders are tight, or when you have early cold symptoms.

    Third: Lieque (LU7)

    How to find it: Look at the thumb side of your wrist. When you slightly bend your wrist, a crease forms. The point is about 1.5 cm above this crease. When you extend your thumb and bend your wrist inward, the radius (arm bone) rises up. Lieque is in the small hollow above that bone.

    How to press it: Press precisely with the thumb of your other hand. Rather than pressing straight down, push slightly diagonally toward the wrist. A slight tingling sensation—that “oh, this is the spot” feeling—is normal. Press for 5 seconds and release, repeating for 1 minute.

    Try pressing this when: This helps with neck pain, arm numbness, stress, and emotional turbulence—pressing it has a calming effect.

    Beginner 3-Minute Routine

    Follow this order, one minute each, every day! It’s best to do this right after waking up in the morning or before bed in the evening. (1) First, press Fengchi for 1 minute—feel the back of your neck release. (2) Next, press Dazhui for 1 minute—feel the warmth spreading through the connection between your back and neck. (3) Finally, press Lieque on both wrists for 1 minute each—you’ll experience a sense of overall relaxation. I hope these 3 minutes become your own ritual for starting or ending your day.

    3 common mistakes

    1. Pressing too hard until it hurts: Forget the idea that “the harder, the better.” Actually, pain causes muscles to tighten and reduces the effectiveness of acupressure. Think of the pressure as gently tapping a friend’s forearm. That’s the right amount.

    2. Pressing for too long at once: Pressing a single acupoint for more than 5 minutes actually causes fatigue. 1 minute is enough. Repeating several times is much more effective.

    3. Holding your breath while pressing: Many people unconsciously hold their breath while doing acupressure. This actually causes your body to tense up and pain to worsen. Breathe slowly, inhaling and exhaling repeatedly. Pressing rhythmically is also a good approach.

    Moving to the next level

    Once you’re comfortable working with these 3 points, would you like to take a step further? Additional acupoints related to neck pain include ‘Jianjing (Shoulder Well, GB21)’—about 1 cm inward from the highest point of both shoulders toward the neck—and ‘Tianzhu (Heavenly Pillar, BL10)’strong>’—beside Dazhui, near the base of the skull—these points are available. Learning these two points will help you release overall neck tension even more effectively.

    🤰 Pregnancy Warning: Certain acupoints such as Sanyinjiao (SP6), Hegu (LI4), and Taichong (LR3) can trigger uterine contractions in pregnant women. If you are pregnant or may be pregnant, be sure to consult with a traditional medicine practitioner or medical professional before proceeding.
    ⚠️ Medical Disclaimer: This article is written for informational purposes and does not replace professional medical diagnosis or treatment. If symptoms persist or are severe, be sure to consult with a medical professional.