stress-fix manicure & pedicure technical guide

Transcription

1 stress-fix manicure & pedicure technical guide

2 mission Our mission at Aveda is to care for the world we live in, from the products we make to the ways in which we give back to society. At Aveda, we strive to set an example for environmental leadership and responsibility, not just in the world of beauty, but around the world. vision Connecting beauty, environment and well-being beliefs 1 We believe in treating ourselves, each other and the planet with care and respect. 2 We believe social responsibility is our responsibility. 3 We believe ecological and profit goals are mutually achievable. 4 We believe our authenticity and experience are our points of difference. 5 We believe in inspiring and educating people to integrate wellness and beauty in their lives. 6 We believe in the power of oneness, from our global image to a focused network. 7 We believe learning never ends. 8 We believe in encouraging innovation and empowered decision-making. 9 We believe our actions, products and services should always embody excellence. 10 We believe personal and organizational balance is the key to sustainable success. 11 We believe true leadership is delivered with passion and by example.

3 t table of contents Introduction: The Stress Cycle 1 Chapter 1: Stress-Fix Products and Manicure & Pedicure Overview 9 A aroma Stress-Fix Products 9 T touch Stress-Fix Manicure & Pedicure Massage Techniques 19 B breath Opening Ritual 22 A aveda Spa Rituals 24 Chapter 2: Stress-Fix Manicure & Pedicure Protocols 25 Aveda Service Cycle 26 focus 27 touch 29 Offer 30 3 Chapter 3: Implementing the Stress-Fix Manicure & Pedicure 32 a Appendix 34 H hand and Arm Massage 34 A acupressure Points 35 F foot Reflexology 36 stress-fix Home Care Rituals 41 stress-fix Additional Home Care Techniques 43

4 i introduction: the stress cycle The concept of recovery 1

5 introduction the stress cycle a What is the number one reason why guests book spa treatments? Write down the things that cause you stress. What is the spa therapist s goal for a guest dealing with stress? 2

6 introduction the stress cycle The Aveda Spa approach focuses on from the negative effects of stress. THE STRESS CYCLE H A P 3

7 introduction the stress cycle Midbrain Pituitary gland Hypothalamus Hypothalamus The hypothalamus regulates homeostasis and controls many of your autonomic nervous system functions. When you encounter stress, it activates the corticotropin-releasing hormone (CRH), which sends a message to the pituitary gland. Pituitary Gland The pituitary gland is the master gland of the endocrine system. When it gets the message from the hypothalamus, it activates the adrenocorticotropin-releasing hormone (ACTH), which sends a message to the adrenal glands. a Adrenal Glands The adrenal glands then produce the stress hormones epinephrine, norepinephrine and cortisol. Adrenal glands Adrenal gland Adrenal gland Kidneys Capsule Adrenal cortex Adrenal medulla 4

8 introduction the stress cycle After the release of these stress hormones (which happens instantaneously after encountering stress), how do you react? For which type of stress is this response system most effective? 5

9 introduction the stress cycle Acute stress Chronic stress a 6

10 introduction the stress cycle Cortisol Cortisol is an anti-inflammatory hormone. If people react to stress by eating processed foods, taking over-the-counter drugs or drinking alcohol, these choices can make the problem worse by increasing internal inflammation, which produces more cortisol. Cortisol is a natural hormone that is usually high in the morning and decreases throughout the day. When you have chronic stress, your body produces more cortisol throughout the day and the level remains high. Internal inflammation has been linked to numerous health conditions including: 7

11 introduction the stress cycle The autonomic (involuntary) nervous system has two aspects: a Sympathetic or Parasympathetic or In an ideal world, we operate from both nervous systems. A common condition caused by chronic stress is sympathetic dominance, which occurs when the sympathetic nervous system is overworked. Many people overuse their sympathetic nervous system. This is a mental or lifestyle tendency more than anything else. The sympathetic system is exhausted, but they continue to use it or stimulate it anyway. As a result, they do not spend enough time in a parasympathetic state to fully rebuild their bodies. Their bodies eventually become nutritionally depleted, and they become quite literally burned out. from AUTONOMIC NERVOUS SYSTEM HEALTH by Lawrence Wilson, MD 8

12 1 chapter one: stress-fix products and manicure & pedicure overview Aroma Stress-Fix Products Stress-Fix helps the recovery process through aroma. The Stress-Fix aroma is clinically proven to relieve feelings of stress. The aroma includes essences of lavender, lavandin and clary sage from organic farms and is formulated using the power of pure essential oils. For our certified organic French lavender, lavandin and clary sage, Aveda has partnered with Plantes Aromatiques du Diois, a French company specializing in organic essential oils and aromatic plants, as well as the implementation of sustainable development and fair trade channels of organic aromatic plants around the world. The company is located in the tiny village of Vercheny in the Diois region of northern Provence, France. Also known as the organic valley, the Diois Valley is in the southernmost part of the French Alps, nestled between the Vercors Mountains. Aveda s partnership with Plantes Aromatiques du Diois ensures high-quality essential oils from small organic farms, which can be fully traced from Soil to Bottle ṣm 9

13 chapter 1 stress-fix products and manicure & pedicure overview aroma stress-fix products a Lavender Botanical Latin Name: Lavandula angustifolia Extraction Method: Distilled Plant Part: Flowering tops Aromatic Qualities: Floral, sweet, slightly herbaceous Lavender comes from the word lavare, which means to wash. Lavender is the most versatile of all of the essential oils, and a common saying in aromatherapy is, When in doubt, use lavender. It is also the most widely studied essential oil, and studies suggest is has a number of properties, including anti-anxiety, anti-microbial, anti-stress, anti-insomnia, reduction of cortisol levels in the body and many other uses. LavAndin Botanical Latin Name: Lavandula abrialis or Lavandula x intermedia Extraction Method: Distilled Plant Part: Flowering tops Aromatic Qualities: Floral, sweet, with more camphoraeous undertones than true lavender Lavandin is a hybrid that was developed in the early 1900s by crossing true lavender and spike lavender. Unlike true lavender, it can grow well at lower elevations. Lavandin is known for its relaxing properties and has been used for sore muscles, minor cuts and burns. It is known for its relaxing properties and has been used to clear the sinuses because of its camphor content. 10

14 chapter 1 stress-fix products and manicure & pedicure overview aroma stress-fix products Clary Sage Botanical Latin Name: Salvia sclarea Extraction Method: Distilled Plant Part: Flowering tops Aromatic Qualities: Smooth, herbaceous note with tenacious balsamic undertone Clary sage comes from the Latin words salvare, which means to heal, and sclarea, which means clear. Clary sage is commonly called clear eye, which comes from folk medicine's use of the plant's mucilaginous seeds to reduce inflammation of the eye. It has been used in aromatherapy as a sedative and stress-balancer, and it is also known as the quintessential remedy for depression. Some cultures used this oil to soothe the effects of menopause. Clary sage has been described as relaxing and euphoric and can be used on all skin types, but it is ideal for normal to dry skin. 11

15 chapter 1 stress-fix products and manicure & pedicure overview aroma stress-fix products Stress-Fix Products a stress-fix aroma blend (professional only) Concentrated professional blend infused with an aroma clinically proven to relieve feeling of stress. functional botanically derived ingredients & benefits Organic plant emollients soften and condition skin Packaging This aroma blend comes in a 1 fl oz/30 ml glass bottle. Usage & Application To create the massage oil/body lotion, you have three options. Blend 30 drops with: 1. Personal Blends Hydrating Formula (2 oz) 2. Professional Massage Oil (2 oz) 3. A blend of the previous (1 oz of each) To create the aroma spray: Blend 28 drops with 15 ml Personal Blends Pure-Fume Spirit Formula in a spray bottle. 12

16 chapter 1 stress-fix products and manicure & pedicure overview aroma stress-fix products stress-fix body lotion (retail and professional) Hydrating body lotion infused with an aroma clinically proven to relieve feelings of stress. functional botanically derived ingredients & benefits Organic aloe soothes skin Organic sunflower oil softens and conditions skin Organic shea butter conditions skin Packaging This lightweight lotion comes in a 6.7 fl oz/200 ml bottle (retail) and a 16.9 fl oz/500 ml bottle (professional). Usage & Application Smooth onto clean skin, over entire body with gentle, circular motions. Not for the face. BODY LOTION HOME CARE RITUALS BODY LOTION RITUALS Perfect for people who type or perform other repetitive hand movements during the day. FOR HANDS Apply stress-fix body lotion to your hands, hold under your nose and take a deep breath. With your arms in a neutral position, rotate your wrists several times in both directions. Use the thumb of your left hand to massage the palm of your right in strong, circular motions. Repeat for your left palm. Turn your hands over and use the thumb of your left hand to massage the back of your right hand, stroking from knuckle to wrist. Finish by using a pinch and release motion to massage each finger. Repeat for opposite hand. FOR BODY After showering, massage stress-fix body lotion into your hands, hold them under your nose and take a deep breath. Then massage tense areas such as the neck, shoulders and forearms using the Ayurvedic technique of moving in circular motions at the joints and back-andforth motions between joints. Apply to your abdomen using clockwise circular motions. 13

17 chapter 1 stress-fix products and manicure & pedicure overview aroma stress-fix products stress-fix concentrate (retail and professional) Portable aroma concentrate infused with an aroma clinically proven to relieve feelings of stress. a functional botanically derived ingredients & benefits Organic sunflower oil softens and conditions skin Organic olive oil softens and conditions skin Vitamin E acts as an anti-oxidant Packaging The concentrate comes in a 0.24 fl oz/7 ml glass rollerball (retail) and a 1.7 fl oz/50 ml bottle (professional). Usage & Application Glide aroma over pulse point. Use any time of the day to help relieve feelings of stress. Not for use on face. CONCENTRATE HOME CARE RITUALS CONCENTRATE RITUALS Stress-fix concentrate comes in a portable rollerball that is perfect to carry with you for Ayurvedic rituals to relieve stress anytime, anywhere. Apply stress-fix concentrate to the inside of your wrists, hold over your nose and take a deep breath. occipital ridge Massage stress-fix concentrate onto the occipital area at the top of your shoulder well neck using circular motions. Release shoulder tension by rolling stress-fix concentrate onto your shoulder well with a press-release motion. Shrug your shoulders to your ears, hold, and then let them drop. Repeat as desired. 14

18 chapter 1 stress-fix products and manicure & pedicure overview aroma stress-fix products stress-fix soaking salts (retail and professional) Sugar- and mineral-rich salts infused with an aroma clinically proven to relieve feelings of stress. functional botanically derived ingredients & benefits Organic sugar exfoliates and softens skin Organic sunflower oil softens and conditions skin Mineral-rich salts soften skin Packaging The soaking salts come in a 16 oz/450 g tub (retail and professional). Usage & Application Add 2 tablespoons to warm, running bath water and soak for minutes. BATHING HOME CARE RITUAL BATHING RITUAL Soak away stress with stress-fix soaking salts. Draw a warm bath and light an Aveda candle. Add 1 2 tablespoons of stress-fix soaking salts. Soak in the tub with your eyes closed and perform the calming sound of the bumblebee breath. Inhale deeply. As you slowly exhale, repeat the letter m over and over, making a humming sound. Complete the exhale and inhale again, slowly exhaling while making the humming sound. Repeat for 2 5 minutes. 15

19 chapter 1 stress-fix products and manicure & pedicure overview aroma stress-fix products STRESS-FIX ADDITIONAL HOME CARE TECHNIQUES TECHNIQUES 1 A bathing ritual is an excellent way to relieve mental stress. Soak in a warm bath prepared with 2 tablespoons of stress-fix soaking salts. Place a cool, damp washcloth over your eyes and relax. Focus on deep diaphragmatic breaths. Bring your awareness to your heart chakra the center of sympathy, compassion and love located in the center of your chest. Take a moment to think of someone you love and notice the way love feels in your body. Repeat the word harmony to yourself. Continue for 2 10 minutes. a 2After your bath, apply stress-fix body lotion to your body using circular motions on your joints and vigorous back and forth motions between joints. Use your thumb to massage your entire forearm with circular motions. If you find a sore or tense spot, hold pressure on the area while you rotate your wrist 3 times. 16

20 chapter 1 stress-fix products and manicure & pedicure overview aroma stress-fix products 3 Apply stress-fix body lotion to your hands and massage into your feet. Rotate your ankle 3 times in both directions. Use your thumb to massage the arch of your foot (from heel to toe) 3 times. If any areas feel tender, massage them with circular motions. Massage the pad of each toe with circular motions. Stroke the outside arch of your foot with a gliding motion and the sole of the foot in circular motions. Massage your heel using your knuckles. Promote circulation by stroking your foot from toe to ankle. Finish by pulling each toe gently. Repeat on other foot. 4 Apply stress-fix concentrate to your inner wrists and perform alternate nostril breathing. Place your index and middle finger on the point between the eyebrows. Use your thumb to close your right nostril and inhale through the left. Close the left nostril with your ring finger and exhale through the right. Inhale through the right nostril. Close the right nostril and exhale through the left. Repeat for 3 10 minutes. 5 CLOSE YOUR RITUAL Our pros know endings are just as powerful as beginnings. When you ve finished your spa experience allow yourself to return to the rest of your life slowly. Enjoy a deep breath and a moment of quiet. Notice how your body feels now. Compare this to how your body felt before you started this ritual. Enjoy a deep breath and commit to return to these rituals regularly as a part of your plan to manage stress. 17

21 chapter 1 stress-fix products and manicure & pedicure overview aroma stress-fix products Q&A Q: This product has an Ecocert logo on the packaging. What does this logo mean? A: The Ecocert logo refers to the fact that Aveda has received organic certification from Ecocert Greenlife for this Stress-Fix product. In fact, Aveda has received organic certification from Ecocert Greenlife for the entire Stress-Fix family of products Concentrate, Aroma Blend, Body Lotion and Soaking Salts. a Q: What does Ecocert organic certification mean? A: Founded in France, Ecocert was the first certification agency to develop standards for natural and organic cosmetics. Today, it is one of the largest certification agencies in the world. Ecocert Greenlife is the division of Ecocert that is responsible for the private, personal care natural and organic standards. To receive Ecocert organic certification, a product must meet or exceed the following standards: 95 percent of the total ingredients (including water) must be of natural origin; 95 percent of plant-based ingredients must be certified organic; 10 percent of the total ingredients must be certified organic; and the product must be manufactured in a facility that meets Ecocert standards. Q: Why did Aveda choose to pursue organic certification the Stress-Fix product family? A: As a leader in the sourcing of organic ingredients, Aveda is among the largest purchasers of certified organic essential oils in the personal care industry. Pursuing and receiving organic certification reinforces the company s commitment to environmentally responsible sourcing practices, botanical science and organic agriculture around the world. 18

22 chapter 1 stress-fix products and manicure & pedicure overview touch stress-fix manicure & pedicure massage techniques Touch Stress-Fix Manicure & Pedicure Massage Techniques The Stress-Fix Manicure & Pedicure massage techniques combine hand and arm massage techniques with foot reflexology and acupressure techniques to help the recovery process in the hands and feet through the power of touch. Wrist Flexors * Image on this page courtesy of 2010 Books of Discovery 19

23 chapter 1 stress-fix products and manicure & pedicure overview touch stress-fix manicure & pedicure massage techniques Acupressure Points Acupressure uses acupoints to smooth the flow of energy in the body. a K 1 LI 11 LI 4 B 62 20

24 chapter 1 stress-fix products and manicure & pedicure overview touch stress-fix manicure & pedicure massage techniques FOOT Reflexology The Stress-Fix Pedicure focuses on the following reflexology points: 1 diaphragm 2 spine 3 thyroid and parathyroids 4 pituitary gland 5 pineal gland 6 adrenal glands 7 shoulders 8 lungs 9 liver 10 stomach 11 colon 12 small intestines stress-fix foot reflexology body massage chart foot reflexology chart 8 right foot left foot For detailed information about the hand and arm massage, acupressure points and foot reflexology, see the Appendix. 21

25 chapter 1 stress-fix products and manicure & pedicure overview breath opening ritual Breath Opening Ritual Breath is life. Breath is health. Most importantly, breath is nutrition. Breath is something we feed our bodies in order to live and be healthy. One can go without food for weeks and water for days, but one cannot go without breath for more than a few minutes. The importance of breath awareness cannot be overemphasized. a Why is Breath so Unique and Important? Breathing is a function of the body controlled by the autonomic (involuntary) nervous system. One does not have to think about breathing; it happens automatically all day long. However, the mind also controls the breath. You can tell your body to take a deep breath, and it will. Thus, breath is a great link between the mind and body. Breath is also the only conscious control we can exert over the parasympathetic nervous system. We recover from stress in the parasympathetic nervous system, so we can use breath to manage the negative effects of stress on the body. Begin the Stress-Fix Manicure & Pedicure with an opening ritual breathing exercise that incorporates the Stress-Fix aroma. 22

26 chapter 1 stress-fix products and manicure & pedicure overview breath opening ritual Opening ritual you might say: I would like you to focus on taking deep, diaphragmatic breaths. As you inhale, your abdomen expands, and as you exhale, your abdomen contracts. Throughout your treatment, as you breathe in the soothing aroma of lavender, lavandin and clary sage, continue to focus on your breathing, letting your breath be your guide on an exploration of the inner Self. Allow your mind to let go of your stresses and settle into your body, noticing the sensations that you feel and taking the time to enjoy each and every moment. 23

27 chapter 1 stress-fix products and manicure & pedicure overview aveda spa rituals AVEDA SPA RITUALS As always, perform the Aveda Spa Rituals during the Stress-Fix Manicure & Pedicure: 1. Aroma Sensory Journey: During the consultation, discuss the Stress-Fix Aroma Blend with the guest, and have them experience the aroma to ensure they enjoy it. If they do not enjoy the aroma, conduct a Chakra Sensory Journey, and use the guest s selected aroma during the nail treatment. a 2. Opening Ritual: Mix the Stress-Fix Aroma Blend with Personal Blends Pure-Fume Spirit Formula, and spray over the guest while guiding them through a breathing exercise. 3. Aromatic Steam Towels on the Feet: Place aromatic steam towels on the feet, and use compression strokes until the towels cool. 4. Finishing Touch with Aroma: At the end of the treatment, spray the Stress-Fix Aroma Blend (or the guest s selected chakra aroma) again, and have the guest breathe in the aroma to conclude the service. 24

28 2 chapter two: manicure & pedicure protocols stress-fix Supplies Stress-Fix Aroma Blend Stress-Fix Body Lotion (professional size) Stress-Fix Soaking Salts (professional backbar) Botanical Kinetics Skin Firming/Toning Agent Botanical Kinetics Exfoliant Beautifying Composition Aroma-Free Composition Cuticle Control Personal Blends Hydrating Formula Personal Blends Pure-Fume Spirit Formula Hand Towels Hot Towel Cabi 15 ml Personal Blends Pure-Fume Spirit Spray Bottle Preparation Prepare hot towels using the Stress-Fix Aroma Blend, and place in the hot towel cabi. Prepare the massage oil and/or body lotion or use the professional-size Stress-Fix Body Lotion: Mix 30 drops of Stress-Fix Aroma Blend in a 2 oz applicator bottle with Professional Massage Oil or a blend of 1 oz Professional Massage Oil/ 1 oz Personal Blends Hydrating Formula Mix 30 drops of Stress-Fix Aroma Blend in a 2 oz applicator bottle with 2 oz Personal Blends Hydrating Formula Prepare the aroma spray: Mix 28 drops of Stress-Fix Aroma Blend into a spray bottle with 15 ml Personal Blends Pure-Fume Spirit Formula 25

29 chapter 2 stress-fix manicure & pedicure protocols a Aveda Service Cycle 26

30 chapter 2 stress-fix manicure & pedicure protocols Have the nail therapist or a member of the front desk staff greet the guest and offer them a cup of Aveda Comforting Tea and an aromatic steam towel. Conduct a consultation to determine the guest's needs for today. FOCUS Give the guest an overall explanation of the treatment and introduce the concept of Focus, Touch and Offer. Begin with the Focus step, and have the guest confirm they enjoy the Stress-Fix aroma. 27

31 chapter 2 stress-fix manicure & pedicure protocols Create your own Focus script: a 28

32 chapter 2 stress-fix manicure & pedicure protocols TOUCH Begin the Touch step by explaining the treatment and performing the Stress-Fix Manicure & Pedicure protocols. Combine protocols if the guest is receiving a manicure and pedicure. Create your own Touch script: 29

33 chapter 2 stress-fix manicure & pedicure protocols Confirm that the guest had a positive experience Give the guest a Stress-Fix Home Care Rituals brochure to take home Talk to the guest about the value of regular nail treatments Pre-book their next nail treatment a you might say: OFFER Recommend at least one home care ritual as the Offer step of Focus, Touch and Offer. To help you manage stress on a daily basis, I recommend you use the Stress-Fix Concentrate. Not only will the aroma help you recall the relaxed sensation that you feel now, but you can use the rollerball to massage your shoulders and upper neck whenever you feel tension. OR Once a week, I recommend you take a soothing bath with the Stress-Fix Soaking Salts. All you need is 20 minutes to yourself. First, draw a bath and light a candle. When you get into the bath, focus on your breathing and tune into your body. This can help you feel completely renewed in a short time. OR You can also use the Stress-Fix Body Lotion every day when you get out of the shower using self-massage techniques. Not only will it moisturize your skin, but the aroma can help remind you of the relaxed state you currently feel. Here is a guide to these Stress-Fix home care exercises so you can perform them at home to help you manage stress on a regular basis. 30

34 chapter 2 stress-fix manicure & pedicure protocols Create your own Offer script: 31

35 3 3 chapter three: implementing the stress-fix manicure & pedicure a Create an implementation plan for adding the stress-fix manicure & pedicure to your service menu. Task Who is responsible? Date Completed 32

36 chapter 3 implementing the stress-fix manicure & pedicure Things to Consider Give the treatment to front desk staff and anyone promoting the treatment Train the front desk staff on how to sell the treatment to guests Update your service menu Determine the treatment pricing Make a list of the supplies you need to purchase to perform the treatment (see page 23) Menu DescriptionS Stress-Fix Manicure Clinically proven to relieve feelings of stress, the Stress-Fix aroma with lavender, lavandin and clary sage is incorporated throughout this manicure to calm and rejuvenate you. Service Product Cost: $1.16 Stress-Fix Pedicure Clinically proven to relieve feelings of stress, the Stress-Fix aroma with lavender, lavandin and clary sage is incorporated throughout this pedicure to calm and rejuvenate you. Service Product Cost: $

37 a appendix a HAND AND ARM MASSAGE Wrist Flexors The wrist flexors include the flexor carpi radialis, palmaris longus, flexor carpi ulnaris, flexor digitorum superficialis and flexor digitorum profundus. These muscles attach on the medial epicondyle of the humerus and the ulna and to various spots around the wrist and hand, including the metacarpals, phalanges and palmar aponeurosis. The brachioradialis attaches from the humerus and is also located on the lateral part of the forearm, but its attachment on the styloid process of the radius does not cross the wrist. The brachioradialis flexes the elbow and assists pronation and supination. Practical Uses Playing guitar Making a snowball Typing Picking up small objects Tying shoelaces Holding a mobile phone Brachioradialis (part of the wrist flexors) Practical Uses Turning a door handle or screwdriver Combing the hair Bringing a drink up to the mouth Imbalances The flexors and extensors are tense on most people These muscles are used on a regular basis (most professions require use of the forearms and hands) Pain in the forearm and wrist Carpal tunnel syndrome Pain in the hands * Image on this page courtesy of 2010 Books of Discovery 34 aveda corp all rights reserved aveda education stress-fix manicure & pedicure technical guide date revised: 11/12

38 appendix acupressure points ACUPRESSURE POINTS K 1 LI 11 LI 4 B 62 LI 4 (Large Intestine 4 or ADjoining of the Valleys) This point is located in the depression between the thumb and index finger along the second metacarpal. To find this point, place your thumb beside your index finger. Place your other thumb on the area where the skin sticks out the most. Relax your first thumb to find the depression. This point is one of the major points of the body and a general health point that helps stimulate the immune system. It is one of the most effective points for relieving headaches and has also been used to relieve toothaches, sore throats, sinus congestion, colds, diarrhea and depression. Stimulate this point with your outside hand (the hand that is farthest from the guest s body) for best results. LI 11 (Large Intestine 11 or Crooked Pond) This point is located one finger s width proximal and lateral to the elbow crease. Stimulating this point helps relieve headaches, high blood pressure, arm and elbow pain, constipation and dizziness. It also stimulates the intestines and immune system. K 1 (Kidney 1 or Bubbling Spring) This point is located on the sole of the foot in between the second and third metatarsal at the tarsal-phalangeal joint. To find this point, flex the toes and locate the small indention that forms on the foot. This point is the diaphragm reflex in reflexology. Stimulating this point helps relieve hot flashes, fainting and impotency. It is also believed to rejuvenate the spirit and have a grounding effect, as this is the point through which we draw energy from the earth. B 62 (Bladder 62 or Calm Sleep) This point is located on the outside ankle directly inferior to the lateral malleous. Stimulating this point is believed to promote healthy sleep and relieve insomnia. It has also been used to help relieve ankle, heel and back pain. 35

39 appendix foot reflexology FOOT REFLEXOLOGY stress-fix foot reflexology body massage chart foot reflexology chart right foot left foot 1 diaphragm 2 spine 3 thyroid and parathyroids 4 pituitary gland 5 pineal gland 6 adrenal glands 7 shoulders 8 lungs 9 liver 10 stomach 11 colon 12 small intestines i a

40 appendix foot reflexology Diaphragm Curl your hand. Notice how the hand is directed toward one point. Now do this with the feet. This point on the feet, located below the third toe, is the main point of the diaphragm reflex. Just as the diaphragm stretches along the torso, this reflex is located across the foot. The diaphragm is the major breathing muscle. Massage Technique Massage the diaphragm area with both thumbs using an effleurage motion. As the guest inhales, the thumbs move from the center point out. As the guest exhales, the thumbs move to meet at the center point of the diaphragm. Repeat three times. Spine The spinal reflexes are located along the inside arch of the foot. If you feel along the back of your neck and upper shoulders, the bony protrusion that is most noticeable is the spinous process of cervical vertebrae number 7 (C7). The area that sticks out the most on the foot is the head of the first metatarsal. This is the reflex area for C7. The spine has four natural curves cervical, thoracic, lumbar and sacral. The inside arch of the foot has four curved areas that relate reflexively to the spinal curves. The sacral curve is located along the medial aspect of the calcaneus. The lumbar curve is located along the medial aspect of the first cuneiform to the navicular bone. The thoracic curve is located along the medial aspect of the first metatarsal to the first cuneiform. The cervical curve is located along the medial aspect of the proximal phalange of the big toe. Massage Technique Massage the spinal points with the thumbs using an effleurage motion, starting at the heel and working toward the big toe. You may also use a press-and-release technique. Use circular friction motions on any tense areas. When stimulating the tense areas, pinpoint the curve of the spine (and the vertebrae). NOTE: If people have flat backs, they may also have flat feet. If they have an exaggerated arch in their back, they may have an exaggerated arch in their feet. Thyroid and Parathyroids The thyroid and parathyroid reflexes are located at the base of the big toe along the proximal phalange. The thyroid releases hormones to regulate metabolism, growth and development, while the parathyroid glands release hormones that help regulate calcium and magnesium in the blood. Massage Technique Massage these areas using back-and-forth friction motions. 37

41 appendix foot reflexology Pituitary Gland The pituitary gland is the master gland of the endocrine system. The pituitary gland sends messages to the other glands of the body to regulate hormone production. The reflex point is located in the big toe on the distal phalange. To locate, find the widest part of the big toe, and move to the center. i a Massage Technique Massage with circular friction motions. The best angle to massage this reflex directly is lateral to medial (outside in). Pineal Gland The pineal gland is associated with the intuitive faculties of the brain, melatonin production (which is connected to sleeping patterns) as well as helping to adjust the body to the circadian rhythm. On the foot, it is located distal to the pituitary gland reflex on the distal phalange of the big toe. Find it by pressing at a 45-degree angle on the tip of the distal phalange. Massage Technique Massage this reflex with circular friction motions. Adrenal Glands The adrenal glands are located in line with second toe just below (proximal) the diaphragm line. If you slide your finger from the second toe toward the heel, you will fall into an indention proximal to the head of the second metatarsal, which is where this reflex resides on the foot. The adrenal glands are part of the hypothalamic-pituitary-adrenal (HPA) axis and secrete the stress hormones cortisol, epinephrine and norepinephrine. Massage Technique Massage this reflex with a press-and-release technique or circular friction motions. ShoulderS The shoulders reflex is located distal to the diaphragm on the lateral part of the foot at the head of the fifth metatarsal. This point borders the sole and side of the foot. Massage Technique Massage this area with back-and-forth or circular friction motions. 38

42 appendix foot reflexology Lungs This reflex is located above the diaphragm reflex but below the toes in the ball of the foot. Because the lung covers a large area from the edge of the fifth zone to the second zone, you can use the zones to tell which part of the lung you are stimulating. The upper lobes are located toward the second zone, while the lower and middle (right lung only) lobe is located toward the fifth zone. Massage Technique Massage the lung area with a press-and-release motion. Use circular friction motions on any tense areas. The left lung only has two lobes because the heart takes up space on this side of the upper chest, while the right lung has three lobes. Note that the reflexes show this size difference. The left lung goes from the edge of the second zone to the fifth zone, while the right lung goes from the full second zone to the fifth zone. Liver The liver is the largest internal organ of the body, so this reflex covers a larger area. The liver produces bile, stores glycogen, minerals and vitamins and converts one nutrient into another. This reflex is located on the right foot only, as the liver is located on the right side of the body. Specifically, it is located proximal to the diaphragm reflex and distal to the tuberosity of the fifth metatarsal in the fifth zone (fifth metatarsal) along the lateral plantar fascia and the abductor digiti minimi muscles. To find it, locate the tuberosity of the fifth metatarsal, and move into the fifth zone. The reflex continues distally to the diaphragm reflex in the fifth zone and then medially to the fourth zone. This reflex looks smaller on the chart than it feels. Massage Technique Massage the liver reflex with deep effleurage motions, starting in the fifth zone and moving toward the fourth zone. Use circular friction motions on any tense areas. Stomach The stomach reflex is located along the first metatarsal in the first zone proximal to the diaphragm along the digital slip of the plantar aponeurosis and the flexor hallucis brevis muscles. The stomach begins at the cardiac sphincter on the left side of the body. The fundus and the body of the stomach continue on the left until the pylorum of the stomach, which crosses the midline to the right side of the body. When you are working the stomach reflex on the left foot, you are activating the reflex to the upper stomach. When you are working on the stomach reflex on the right foot, you are activating the reflex to the lower stomach. Massage Technique Massage the stomach reflex with circular effleurage motions in a proximal (downward) direction. Massage with a C-shaped motion on the right foot and a reverse C-shaped motion on the left foot. 39

43 appendix foot reflexology Colon The colon reflex contains five parts. On the right foot, the ascending colon begins just distal to the heel in the fifth zone along the lateral band of plantar aponeurosis and the abductor digiti minimi muscles. The reflex moves along these muscles until the level of tuberosity of the fifth metatarsal, at which point the reflex is the hepatic flexure of the colon where the ascending colon becomes the transverse colon. The transverse colon reflex then moves across the zones at the level of tuberosity of the fifth metatarsal to the inside arch of the foot. The transverse colon continues on the left foot at the inside arch and moves laterally across to the fourth zone at the level of tuberosity of the fifth metatarsal. In the fifth zone, the reflex becomes the splenic flexure and moves distally to the spleen reflex. The reflex becomes the descending colon and moves proximal in the fifth zone toward the calcaneus and then becomes the sigmoid colon just distal to the heel and moves medially to the first zone along the tendon of the flexor digitorum brevis muscle. The reflex becomes the rectum and ends at the medial end of this tendon. i a Massage Technique Massage the colon reflex on the right foot with effleurage motions starting at the ascending colon and moving medially along the transverse colon. On the left foot, use effleurage motions starting at the transverse colon moving laterally to the descending colon. Then massage proximal to the sigmoid colon and medially along the sigmoid colon to the rectum. Use circular friction motions on any tense areas. Spend extra time on the hepatic and splenic flexures, as these are the most common areas of congestion. Small IntestineS This reflex is located in the center area formed by the colon reflex at the plantar aponeurosis and the flexor digitorum brevis muscles. In the body, the small intestine generally moves back and forth (laterally and medially) on the right side and up and down (superior and inferior) on the left side. Massage Technique When stimulating this reflex on the right foot, massage in proximal and distal directions. On the left foot, massage in medial and lateral directions. 40

44 appendix stress-fix home care rituals STRESS-FIX HOME CARE RITUALS BODY LOTION RITUALS Perfect for people who type or perform other repetitive hand movements during the day. FOR HANDS Apply stress-fix body lotion to your hands, hold under your nose and take a deep breath. With your arms in a neutral position, rotate your wrists several times in both directions. Use the thumb of your left hand to massage the palm of your right in strong, circular motions. Repeat for your left palm. Turn your hands over and use the thumb of your left hand to massage the back of your right hand, stroking from knuckle to wrist. Finish by using a pinch and release motion to massage each finger. Repeat for opposite hand. FOR BODY After showering, massage stress-fix body lotion into your hands, hold them under your nose and take a deep breath. Then massage tense areas such as the neck, shoulders and forearms using the Ayurvedic technique of moving in circular motions at the joints and back-andforth motions between joints. Apply to your abdomen using clockwise circular motions. 41

45 appendix stress-fix home care rituals i a CONCENTRATE RITUALS Stress-fix concentrate comes in a portable rollerball that is perfect to carry with you for Ayurvedic rituals to relieve stress anytime, anywhere. Apply stress-fix concentrate to the inside of your wrists, hold over your nose and take a deep breath. Massage stress-fix concentrate onto the occipital area at the top of your neck using circular motions. occipital ridge shoulder well Release shoulder tension by rolling stress-fix concentrate onto your shoulder well with a press-release motion. Shrug your shoulders to your ears, hold, and then let them drop. Repeat as desired. BATHING RITUAL Soak away stress with stress-fix soaking salts. Draw a warm bath and light an Aveda candle. Add 1 2 tablespoons of stress-fix soaking salts. Soak in the tub with your eyes closed and perform the calming sound of the bumblebee breath. Inhale deeply. As you slowly exhale, repeat the letter m over and over, making a humming sound. Complete the exhale and inhale again, slowly exhaling while making the humming sound. Repeat for 2 5 minutes. 42

46 appendix stress-fix additional home care techniques STRESS-FIX ADDITIONAL HOME CARE TECHNIQUES TECHNIQUES 1 A bathing ritual is an excellent way to relieve mental stress. Soak in a warm bath prepared with 2 tablespoons of stress-fix soaking salts. Place a cool, damp washcloth over your eyes and relax. Focus on deep diaphragmatic breaths. Bring your awareness to your heart chakra the center of sympathy, compassion and love located in the center of your chest. Take a moment to think of someone you love and notice the way love feels in your body. Repeat the word harmony to yourself. Continue for 2 10 minutes. 2After your bath, apply stress-fix body lotion to your body using circular motions on your joints and vigorous back and forth motions between joints. Use your thumb to massage your entire forearm with circular motions. If you find a sore or tense spot, hold pressure on the area while you rotate your wrist 3 times. 43

47 appendix 3 stress-fix additional home care techniques Apply stress-fix body lotion to your hands and massage into your feet. Rotate your ankle 3 times in both directions. Use your thumb to massage the arch of your foot (from heel to toe) 3 times. If any areas feel tender, massage them with circular motions. Massage the pad of each toe with circular motions. Stroke the outside arch of your foot with a gliding motion and the sole of the foot in circular motions. Massage your heel using your knuckles. Promote circulation by stroking your foot from toe to ankle. Finish by pulling each toe gently. Repeat on other foot. i a 4 Apply stress-fix concentrate to your inner wrists and perform alternate nostril breathing. Place your index and middle finger on the point between the eyebrows. Use your thumb to close your right nostril and inhale through the left. Close the left nostril with your ring finger and exhale through the right. Inhale through the right nostril. Close the right nostril and exhale through the left. Repeat for 3 10 minutes. 5 CLOSE YOUR RITUAL Our pros know endings are just as powerful as beginnings. When you ve finished your spa experience allow yourself to return to the rest of your life slowly. Enjoy a deep breath and a moment of quiet. Notice how your body feels now. Compare this to how your body felt before you started this ritual. Enjoy a deep breath and commit to return to these rituals regularly as a part of your plan to manage stress. 44

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