Lesson Six: Lying on Either Side

         The techniques featured in this lesson access to the Sen energy channels in the side position and provide an opportunity to reach muscles that cannot be effectively treated in the other positions. Each side of the body is treated in turn, first with your partner on one side using Exercises 1-23, which are then repeated when he is lying on the other side. If you decide to do only some of the techniques shown, remember to repeat each one on the other side of the body. Refer to the Mechanics of Thai Massage for the basic techniques of pressing and manipulation.

Sen channels in the side position

ABOVE: Sen channels accessible in the side position. The Sen channels on the back treat all the internal organs of the body.

      The Sen channels in the legs and back are described and illustrated anatomically in Lesson Two and Seven. In the side position the inside and back of the straight leg exposes the Inner 3ƒ - Chinese Kidney meridian, and the Outer 3 - Chinese Bladder meridian. The kidneys and bladder control water balance in the body as well as treating lower back pain. The bent leg exposes the Outer  2 - Gallbladder meridian, and the Outer 3 - Bladder. The energies of the Gallbladder meridian treat leg pain and numbness resulting from sciatica.

1.  PRESSING THE BACK OF THE EXTENDED LEG

Touch Method One: Palmar Pressing Draw your partner’s right leg up in front of him so that it forms an angle of about 90˚ with his body. Keep your arms straight and palm with both hands along the inner Sen of the straight leg using your body weight to generate deep pressure. Palm outwards from the knee and back again several times. Keep a steady rhythm using a slow, to-and-fro rocking movement. Then butterfly palm the entire leg.

Touch Method Two: Thumb Walking Starting on your partner’s inside lower leg, thumb walk deeply along the Sen channels.

• Pressing the inner Sen channels promotes energy movement through the abdomen and is good for PMT, genital problems and swelling.

2.  PRESSING THE FLEXED LEG

         First, palm the outer Sen channels of your partner’s flexed leg. Then thumb walk the Sen energy channels on the lower and the upper leg in turn.

• Stimulates movement of intrinsic energy and helps to release blockages which cause pain and stiffness. Eases and soothes sciatic pain in the legs.

• 1.  PRESSING THE BACK OF THE EXTENDED LEG 

           Pressed: Soleus, gastrocnemius, hamstrings, adductor muscles  

• 2.  PRESSING THE FLEXED LEG   

          Pressed: Gluteus maximus, biceps femoris, tensor fasciae latae, vastus                        alteralis, ilio-tibial tract

3.  PRESSING AROUND THE HIP JOINT

          With your partner’s right leg still in the flexed position, press deeply with your thumbs and palms around his hip joint. Finally elbow press by leaning in gradually with your body weight to give more pressure.

• Wonderfully effective in the treatment of sciatica.

4.  SIDE SINGLE GRAPE PRESS

Grasp both your partner’s ankles and use your right foot to press up and down his thigh. Generate pressure by leaning back and pulling both his legs.

• Eases hip pain.   
• Encourages relaxation of the hamstring muscles.

5.  SIDE SINGLE GRAPE PRESS & TWISTED VINE

          As you complete the previous technique, tuck your foot behind your partner’s right knee and cross his right foot over your right shin. Tuck his toes in behind your knee, holding his heel with your right hand. Press up and down his thigh using your left foot.

6.  SIDE Z-STOP

          Follow exactly the same method as used for this technique in the supine position (see 8. Z-stop inlesson two)

• Wonderful for troublesome hamstring muscles; sciatic pain felt deeply within the leg also responds well to these treatments.
• Leaves the leg suffused with warmth and feeling really light.

7.  FOOT PRESSING THIGHS & CALVES WITH CHAIR

          Use a chair to provide you with support as you very carefully step onto the lower part of your partner’s flexed legs only, as shown. Without moving the position of your feet on his legs, slowly rock from one foot to the other. Now move your feet to a new position and then repeat.

• Relaxes tense and sore muscles and tendons; eases sciatic pain.

• 3.  PRESSING AROUND THE HIP JOINT

           Pressed: Gluteus maximus, biceps femoris, rectus femoris, tensor                               fasciae latae     

• 4.  SIDE SINGLE GRAPE PRESS    

           Pressed: Hamstrings, gluteus maximus, adductors, gracilis 

• 5.  SIDE SINGLE GRAPE PRESS & TWISTED VINE  

           Pressed: Hamstrings, gluteus maximus, adductors, gracilis 

• 6.  SIDE Z-STOP 

           Stretched: Quadriceps     

           Pressed: Hamstrings, quadriceps    

• 7.  FOOT PRESSING THIGHS & CALVES WITH CHAIR     

           Pressed: Gastrocnemius, soleus, hamstrings     

         Do not attempt this exercise on someone who is lighter than you.

8.  PRESSING THE BACK IN THE SIDE POSITION

Touch Method One: Palmar Pressing Kneel behind your partner and make sure that his left leg is flexed in front of him to give good support when pressure is applied to his back. Palm press along the two Sen channels to the left of his spine with a rocking movement.

Touch Method Two: Thumb Pressing Now thumb walk sideways along the same Sen channels on your partner’s back.

• Pushes the muscles away from the spine, relieving back pain and tension; stimulates energy flow in the Sen benefiting internal organs.

9.  ROTATING THE SHOULDER

          Grasp your partner’s right shoulder firmly with both your hands. Rotate his shoulder according to his flexibility. Ideally, the rotation should utilize the full range of mobility available to you.

• Restores shoulder mobility.

10.  ROTATING THE SHOULDER WITH ELBOW LEVER

          Maintain your grasp on your partner’s right shoulder and place your right elbow on his lower back to the right of his spine. Lean forwards so that you can use your elbow as a lever against which you can pull his shoulder as you rotate.

• Improves shoulder mobility and eases shoulder pain.
• Relieves pain and tension between the shoulder blades.

11.  PRESSING THE KNEE-SUPPORTED ARM

          Extend your partner’s right arm and lay it across your left knee. Then palm up and down his arm slowly and firmly several times. Using your right hand press his axilla while simultaneously pulling his arm back.

• Stretches the pectoral muscles and assists myofascial release in the deltoid and biceps muscles.

• 8.  PRESSING THE BACK IN THE SIDE POSITION 

           Pressed: Erector spinae, latissimus dorsi, gluteus maximus, quadratus                        lumborum, trapezius, infraspinatus, rhomboideus major &                            minor

• 9.  ROTATING THE SHOULDER     

           Stretched: Upper trapezius, pectoralis major, infrapinatus,                                            rhomboideus minor & major        

• 10.  ROTATING THE SHOULDER WITH ELBOW LEVER     

             Stretched: Pectoralis major, trapezius, sternocleidomastoid, levator                                scapulae 

• 11.  PRESSING THE KNEE SUPPORTED ARM  

             Pressed: Biceps, deltoid, flexor muscles of the wrists & hands

12.  STRETCHING THE VERTICAL ARM SIDEWAYS

      Holding your partner’s right hand and wrist, tuck the outside of your lower right leg snugly against your partner’s back across the shoulder blades. As you lean back, pull vertically upwards and backwards on his arm, which will be stretched against the outer margin of you right leg. Hold the extreme position for a few seconds and then relax. Repeat several times.

• Improves shoulder mobility.
• Eases tension and pain in the elbow region.

13.  PULLING THE ARM IN THE SIDE POSITION              

          Change your position to pull your partner’s arm right back over his head. Relax and then repeat this technique two or three times holding the extreme position in each instance for a few seconds.

• Opens up the shoulder and elbow joints and stimulates the circulation of blood and lymph.
• Aids and maintains joint mobility which is especially beneficial for frozen shoulders and tennis elbow.

14.  PRESSING THE ARM AGAINST THE SIDE

          Lay your partner’s right arm along his side. Press with both hands along the outer Sen channels of his arm. Then thumb walk the Sen channels. Finally, press his wrist and shoulder to give the arm a stretch.

• Stimulates the flow of energy in the Sen channels which contributes to overall energy balance.

15.  STRETCHING THE ARM IN THE TRIANGLE                          POSITION

           Flex your partner’s arm at the elbow and place his hand behind his head with his fingers directed towards his shoulder. Palm the exposed upper arm and along the side of his body to the hips. Stretch the side, pressing the elbow and hip.

• Stretches muscles down the side of the body that rarely experience any strong extension.

16.  SHOULDER TO OPPOSITE KNEE SPINAL TWIST

          With your left hand on your partner’s right shoulder and your other hand on his right knee, press down and outwards carefully to generate a good stretch with a twisting action on his spine. Hold the twist for a few seconds.

• Aids spinal flexibility and eases back pain.

• 12.  STRETCHING THE VERTICAL ARM SIDEWAYS 

             Stretched: Pectoralis major, trapezius, rhomboideus, teres major,                                 intraspinatus  

• 13.  PULLING THE ARM IN THE SIDE POSITION 

             Stretched: Latissimus dorsi, teres major, subscapularis              

• 14.  PRESSING THE ARM AGAINST THE SIDE  

             Pressed: Deltoid, biceps, triceps, hand & wrist extensors   

• 15.  STRETCHING THE ARM IN THE TRIANGLE POSITION

             Stretched: Latissimus dorsi, triceps, pectoralis major, hand & wrist                                flexors, abdominal obliques, quadratus lumborum, teres                              major           

• 16.  SHOULDER TO OPPOSITE KNEE SPINAL TWIST  

             Stretched: Abdominal obliques, quadratus lumborum, gluteus                                      maximus, pectoralis major        

             Pressed: Pectoralis major, vastus lateralis, quadriceps

17.  KNEE TO KNEE HIP FLEX

           Step over your partner’s left leg and position yourself with your left leg pressed tightly against his. Hold his right ankle and tuck your right knee behind his while you press down on his right hip. Then push forward and rock with your knee to generate a series of strong hip flexions.

 

• Increases hip mobility and eases lower back pain and sciatica.

18.  STRETCHING THE CROSSED LEG HORIZONTALLY

          Straighten your partner’s right leg across his left hip, holding his right ankle and pressing down on his right hip. Stretch the leg by pushing it towards his head with your knee. Keep the leg straight and only stretch as far as is comfortable.

• Improves hip flexibility; eases sciatica and tension in the buttocks, lower back, and hamstrings.

19.  KNEE PIVOT HIP STRETCH

          Place your left knee in the center of your partner’s right buttock. Grasp his right leg and pull it towards you, using your knee as a pivot to help generate a big stretch in the muscles at the front of the hip and thigh. Hold for several seconds. Relax slowly and repeat once or twice.

• Eases hip pain and sciatica.

20.  SIDE BACK BOW

          Seat yourself on the floor behind your partner with your legs out-stretched. Position your feet so that the right one is against his pelvic arch and the left one is across his lumbar region.

           Pull your partner’s arm and leg towards you, leaning backwards to pull his back against your feet so creating a bow shape through the arm, spine and leg. Hold this pose for a minute or more.

• Improves flexibility of the spine in a backward direction and eases lower back pain.

• 17.  KNEE TO KNEE HIP FLEX    

             Stretched: Gluteus maximus, rectus femoris    
             Pressed: Hamstrings, gluteus maximus   

• 18.  STRETCHING THE CROSSED LEG HORIZONALLY   

             Stretched: Gluteus maximus, piriformis, hamstrings, gastrocnemius,                              soleus     

             Pressed: Gluteus maximus, tensor fasciae latae 

• 19.  KNEE PIVOT HIP STRETCH  

              Stretched: Quadriceps, gracilis, Sartorius, adductors, iliacus, psoas                               major   

              Pressed: Gluteus maximus     

• 20.  SIDE BACK BOW   

            Stretched: Quadriceps, psoas major, iliacus, rectus abdominis,                                      pectoralis major   

            Pressed: Erector spinae, gluteus maximus

21.  LATERAL SCISSOR STRETCH

          Assume a standing position behind your partner and hold his right arm and leg as shown. Place the arch of your left foot across the top of his right buttock. Maintain only a slight tension on his arm, but pull and lift his leg towards you countering the movement with downward pressure from your foot. Do not press too hard. When you have achieved the appropriate degree of stretch, hold the position for ten seconds.

• Treats hip pain, sciatica and pain down the side of the leg, also lower back pain.
• Improves spinal flexibility.

For very stiff people, just lifting the leg and arm without using your foot will produce a powerful not to overdo the stretching movements.

22.  CROSSED SCISSOR STRETCH

             Still holding your partner’s right arm, change your position so that you are holding his left leg and move your foot slightly away from his buttock to his extreme lower back. Repeat the stretch as described in the last exercise.

• As lateral Scissor Stretch (above).

23.  PULLING SPINAL TWIST
          Put your right knee into your partner’s right buttock while pulling his left arm by leaning backwards with your body weight. Hold for a few seconds, release slowly and repeat once or twice.

24.  LIFTING SPINAL TWIST
           Bend your partner’s right leg to form a 90˚-angle in front of him, tuck your right foot under the flexed knee and place your left foot on the mat behind him so that the inner margin of your lower leg is firmly against his lower back.
          Hold his left wrist as shown and lean backwards using your weight to lift him. Hold for several seconds before lowering him gently to the floor. Repeat twice.

• Exercises 23 and 24 stretch the muscles between the shoulders and help to ease frozen shoulders and tennis elbow.

This exercise must not be practiced on anyone who has had spinal surgery such as lumbar fusion or laminectomy, those with osteoporosis or anyone who is much heavier than yourself.

• 21.  LATERAL SCISSOR STRETCH  

             Stretched: Rectus abdominis, iliacus, psoas major, adductors,                                      pectoralis major, sartoriu     

             Pressed: Vastus lateralis                

• 22.  CROSSED SCISSOR STRETCH  

             Stretched: As Lateral Scissor Stretch               
             Pressed: Vastus lateralis       

• 23.  PULLING SPINAL TWIST   

             Pressed: Gluteus maximus      

             Stretched: Quadratus lumborum, trapezius, teres major, orector                                    spinae, deltoid, rhomboideus minor & major,                                              intraspinatus, subcapularis

• 24.  LIFTING SPINAL TWIST   

             Stretched: Quadratus lumborum, trapezius, teres major, erector                                    spinae, rhomboideus major & minor, infraspinatus,                                      subcapularis