• Emily Karnis

Instructions for Self~Care Abdominal Massage



Instructions for Self~Care Abdominal Massage:

This massage is intended for use with our Happy Belly Oil from Sun Moon Apothecary.

Before beginning your abdominal massage, begin tuning into your belly. Lay down, start breathing big belly breaths in & out from your abdomen. Give yourself permission to completely relax, inhaling with the feeling of peace, exhaling out tension & stress. Continue until you feel deeply relaxed...


Lower Abdomen Pelvis Massage:

  • Rub your palms together to warm them, apply massage oil.

  • Place your two hands together, index fingers side by side, with the thumbs tucked behind.

  • Locate the top of your public bone & place your fingers here.

  • Starting from your pubic bone, apply pressure using your fingertips and slowly stroke upwards to your navel, pressing as deeply as comfortable 3 times. Move fingers to the right side of your pelvis, between your pubic bone and hip bone & apply the same stroke 3 times.

  • Move to left side of pelvis, repeating 3 times. Focus on your breath, stroking on your exhale.

  • Repeat these steps for 3 rounds.


Upper Abdomen Massage:

  • Rub your palms together to warm them, apply massage oil.

  • Place your two hands together, index fingers side by side, with the thumbs tucked behind.

  • Place your fingertips just below your sternum, stroke down to your navel slowly, with firm pressure 3 times.

  • Place your fingertips below your sternum, stroke just below your ribcage on your right side, following the contour of your diaphragm & down towards your navel 3 times.

  • Repeat on the left side 3 times. Focus on your breath, stroke on your exhale.

  • Repeat this for 3 rounds.


  • Place your two hands together, index fingers side by side, with the thumbs tucked behind.

  • Place your fingertips just below your sternum, gently massage in a zigzag motion with gentle pressure down to your navel.

  • Zigzag back up. Focus on your breath, stroke on your exhale.

  • Repeat 3 times.


  • Massage around your navel, working in a clockwise direction, in circular movements. Gently work out the tension in your belly for as long as is comfortable.

When to massage:

On an empty stomach. Massage daily or a couple of times a week for a happy belly and optimal health.


When not to massage: Immediately after abdominal surgery, wait until you are cleared by your doctor for massage. When menstruating. You are under medical treatment for cancer or abdominal infection. You experience intense pain or discomfort during the self~care massage that does not reduce in time with continued massage.


Benefits:

Constipation, Indigestion & Heartburn

Digestive disorders (Crohn’s, IBS, Gastritis)

Low back / hip / neck / shoulder aches & pains

Pelvic pain

Urinary incontinence, Frequent urinary tract infections & urinary urgency

Varicose veins

Abdominal surgery recovery / Scar tissue discomfort

Releases the energy of blocked life force

Release deep seated emotions, relieving chronic stress

When to massage:

On an empty stomach. Massage daily or a couple of times a week for a happy belly and optimal health.


Written by Emily Karnis of Sun Moon Apothecary. "Healing takes time and devotion. When we create space to pay attention to our bodies, bringing awareness, presence and love to ourselves, miracles can happen. May this information along with the products and services at Sun Moon Apothecary empower you to take healing into your own hands, rooting & rising in a deeper connection to self, truly uniting the mind & body to achieve a state of living in balance."

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