Introduction
Shoulder stiffness that comes from sitting and working for long periods is truly bothersome and inconvenient. Caused by various factors such as muscle tension, poor posture, and stress, shoulder stiffness greatly reduces your quality of daily life. In traditional medicine, shoulder stiffness is diagnosed as poor blood circulation and qi stagnation. By stimulating specific acupoints, you can relax tense muscles and promote blood circulation. In this article, I’ll explain in detail the 5 most effective acupoints for relieving shoulder stiffness and self-acupressure methods.
The 5 Acupoints Explained
1. Jianjing (肩井) — SI12
Location: The highest point where the shoulder muscle rises (midpoint between the 7th cervical vertebra and the shoulder tip)
How to find it: When you bend your neck forward, take the protruding bone below your neck as a reference point and move about 2-3cm toward the shoulder.
Acupressure method: Tap and press with your thumb or rub in circular motions. Repeat pressing for 3-5 seconds and resting for 1 second.
Benefits: The ‘representative acupoint’ for shoulder stiffness that immediately relaxes tense muscles around the scapula. Particularly effective for stubborn shoulder stiffness.
2. Quchi (曲池) — LI11
Location: The outer end of the elbow crease when your elbow is bent
How to find it: Bend your arm so the inside of your elbow is visible, then locate the outer end of the elbow crease.
Acupressure method: Press with your thumb, gently pushing your finger toward the elbow as you apply acupressure.
Benefits: Promotes blood circulation in the upper arm and relieves tension extending to the shoulder. Excellent for shoulder stiffness caused by prolonged keyboard use.
3. Hegu (合谷) — LI4
Location: The webbing between the thumb and index finger, moving toward the thumb along the index finger bone
How to find it: Spread your thumb and index finger apart and find the highest point between the two fingers.
Acupressure method: Tap and press with the opposite thumb or rub in circular motions. Continue for 30 seconds to 1 minute.
Benefits: A ‘universal’ acupoint that relieves pain and tension throughout the body. Improves blood circulation in the entire upper body from head to arms.
4. Fengchi (風池) — GB20
Location: The back of the neck, about 2-3cm below the hollow area beneath the ear
How to find it: From the center of the back of your neck (cervical vertebra 1), move about 2-3cm to each side. Pressing with your finger creates a hollow sensation.
Acupressure method: Press simultaneously with both thumbs, applying acupressure with a slight upward lift toward the head.
Benefits: An acupoint that connects the neck and shoulder, particularly effective at relieving shoulder stiffness caused by neck tension. Also effective for headache relief.
5. Jianliao (肩髎) — TE14
Location: The back of the shoulder, the hollow area above the shoulder blade (scapula)
How to find it: About 2-3cm back from the shoulder tip. This is the hollow area that appears when you raise your arm.
Acupressure method: Tap and press with four fingers or apply acupressure by making circular motions with your finger joints.
Benefits: Acts directly on the deep muscles around the shoulder blade and relieves severe shoulder stiffness. Particularly effective for shoulder tension after exercise.
5-Minute Self-Acupressure Routine
5-Minute Acupressure Program (Recommended morning/evening)
Step 1 (1 minute): Jianjing (SI12) 30 seconds on each side
→ Release the most important acupoint first.
Step 2 (1 minute): Fengchi (GB20) 30 seconds on each side
→ Simultaneously relieves tension in the neck and shoulders.
Step 3 (1 minute): Jianliao (TE14) 30 seconds on each side
→ Releases tension in the deep muscle layers.
Step 4 (1 minute): Quchi (LI11) 30 seconds on each side
→ Improves qi flow connecting the arm and shoulder.
Step 5 (1 minute): Hegu (LI4) 30 seconds on each side
→ Finally circulates qi and blood throughout the body.
Acupressure tips: It’s more effective to warm your hands with warm water before starting. Don’t press so hard that it causes pain—aim for an intensity that creates a ‘sore yet pleasant’ sensation.
Leave a Reply