A ten-minute self-massage before sleep based on traditional Chinese medical theory is a kind of health-protecting method to improve the constitution and pre- vent disease. It can also be used as an auxiliary treatment of chronic diseases, being particularly effective for neurasthenia, backache, arthralgia, intercostal neuralgia and aversion to cold during sleep in winter with cold feet all night.
This health-protecting method is simple and can be learned quickly. It does not take much time to practise and its effect is the usually satisfactory.

In practising the ten-minute self-massage, a gentle and repetitive manipulation is applied for the purpose of promoting circulation of qi and blood in the meridians and collaterals and inducing tranquilization. Repeated rubbing of the palms on the massaged areas produces heat and electricity that are conducted into the interior of the body. They dilate the capillaries, improve blood circulation and promote metabolism.

The massage consists of twelve steps:

1. Rubbing of Baihui (GV 20): Massage Baihui (GV 20) (located at the vertex, the midpoint of the line extending over the vertex joining the apexes of the auricles) with rotatory movements for fifty times, drawing circles with diameters ranging from 3 cm to 5 cm, either clockwise or counterclockwise. The massage lasts for about 30 seconds (see Fig. 1).

2. Massage Of the face: Cover the face with the hands and rub it up and down fifty times for about 30 seconds (see Fig. 2).in the nasolabial fold, 0.5 cun lateral to the ala nasi)-with the tips of both index fingers fifty times for about 20 seconds (see Fig. 3).

3. Kneading of Yingxiang (LI 20): Poke and knead bilateral Yingxiang (LI 20) (located in the nasolabial fold, 0.5 cun lateral to the ala nasi)-with the tips of both index fingers fifty times for about 20 seconds (see Fig. 3).

4. Pushing of the ears: Cover the ears with the palms, push the auricles forwards to cover the ear holes and then push them backwards fifty times for about 30 seconds (see Fig. 4).

5. Kneading of Fengchi (G 20): Knead bilateral Fengchi (G 20) (located at the base of the skull, in the depression between the heads of the sternocleidomastoid and trapeziums muscles) with the index and middle fingers fifty times for about 20 seconds (see Fig. 5).

6. Kneading of Jianjing (G 21) Press and knead the left Jianjing (G 21) (located in the depression of the trapeziums, superior to the superior angle of the scapula) with the right index and middle fingers fifty times, and then the right Jianjing (G 21) with the left index and middle fingers fifty times, taking 30 seconds for both shoulders (see Fig. 6).

7. Massage of the chest and abdomen: Press Qihai (CV 6) (located on the anterior midline, at the midpoint of the superior two-fifths of the line joining the upper border of the symphysis pubis and the umbilicus) with the left palm and Tanzhong (CV 17) (at the midpoint between the nipples) with the right palm. Move the right hand in an arc to Qihai (CV 6) while massaging, and at the same time move the left hand upwards in an arc to Tanzhong (CV 17) while massaging. Then turn back along the same paths. Repeat fifty times for about
30 seconds (see Fig. 7).

8. Massage of the back: Clench the hands into fists and place the back of the fists on the lower back with the pressed points spaced 5 cm to 7 cm apart (corresponding to bilateral Dachangshu (B 25). Move the fists directly upwards as far as possible while massaging forcefully. Unfold the fists and repeat the massage from Dachangshu (B 25) is on the lower back, 1.5 cun lateral to the midpoint between the spinous processes of the fourth and fifth vertebrae, the lower back fifty times for about 30 seconds (see Fig. 8) .

9. Massage of the arms: Stretch the left arm straight with the palm facing down. Press the left arm with the right hand near the acromion and move the right hand distally along the lateral aspect of the left arm to the back of the left hand (see Fig. 9). Then rotate the left wrist outwards with the inner aspect of the arm and the palm facing up, and move the right hand proximally along the inner aspect to the left axilla (see Fig. 10). Repeat fifty times and then massage the right arm the same way fifty times. The manipulation lasts for 2 minutes.

10. Rubbing of the legs: Stretch the legs straight and keep the feet apart, spaced at shoulder's width. Massage the legs with both hands from the hip joints distally along the lateral aspect of the legs to the top of the feet (see Fig. 11), and then massage proximally along the inner aspect of the leg from the arch of the feet to the groins (see Fig. 12). Repeat fifty times for about 2 minutes.

11. Rubbing of the arch of the foot: Rub the sole of the left foot with the right middle finger together with the index and ring fingers, starting from the back part of the sole below the inner ankle and rapidly pushing forwards to Yongquan (K 1) (located in the centre of the sole of the foot between the second and third metatarsals, or in the depression formed when the toes are plantar-flexed) (see Fig. 137. Repeat fifty times. Then rub the arch of the right foot with the left hand. The manipulation on both feet takes 30 seconds.
12. Massage of the scrotum in male and breasts in female: For a male, take a supine position, enclose the scrotum with the left hand and massage it in fifty circular movements clockwise. Then massage it with the right hand in fifty¡¯ circular movements counterclockwise. The total manipulation takes about 40 seconds. For a female, take a supine position, cup one breast with each hand and massage both breasts simultaneously in fifty circular movements, taking about 20 seconds.