Shiatsu is a holistic massage therapy from Japan, that harmonises mind and body, deepens self-awareness and enables self-healing. Often referred to as "Acupuncture without the needles" or "massage with your clothes on".

Perpendicular pressure is applied to tsubo and meridians, to help harmonise the flow of Ki. In the Zen shiatsu system, the pressure is used to identify and stimulate change in patterns of Kyo-Jitsu or related deficiency and excess. The relationship being that the Ki missing in the Kyo is creating the Jitsu, vice-versa.

Pressure is predominantly applied using palms, thumbs and fingers. Occasionally, elbows, knees and feet are used to deepen the pressure. Other shiatsu techniques include stretching, light manipulation, the application of magnets and the application of heat using moxa (a smouldering herb which is used to warm tsubo). Your session may include advice on diet and exercise. Your practitioner’s knowledge of oriental theories like, Yin & Yang, and the Five Elements may shed light on life issues.

Shiatsu theory focuses on the stimulation of the balance and flow of Ki. However, in practical terms that can mean loosening tight muscles, releasing tension, improving flexability, calming the mind, reducing stress, correcting posture and creating relaxation.

Research into Shiatsu is in it's infancy. However, there are two key papers published in recent years that are of notable interest.

1. The Systematic Evidence Review for Shiatsu - October 2006

   Commissioned and funded by Shiatsu Society.
   Undertaken by the Centre for Complementary Healthcare & Integrated Medicine at the Faculty of Health and Human Sciences, Thames Valley University.
   Full Report

   This report makes evident the lack of research into Shiatsu. However, the review also looked at research relating to acupressure, which is an aspect of Shiatsu. It found a lot more research into acupressure and concluded that "the evidence is generally consistent and has demonstrated that acupressure can control pain". Other areas of research were found to be either inconsistent and needed further research or demonstrated week evidence due to study design.

2. The Effects and Experience of Shiatsu: A Cross-European Study - December 2007

   Commissioned and funded by the European Shiatsu Federation.
   Undertaken by the School of Healthcare at the Faculty of Medicine and Health, University of Leeds.
   Full Report , Practitioner Report

   The research took place in three countries, Austria, Spain and the UK. The study’s findings confirm the safety of Shiatsu. Benefits to general well-being, health maintenance, health promotion and awareness. It was noted that there was a reduction in the use of conventional medicine, medication and working days lost due to ill-health. As well as a statistically significant reduction in symptom severity for all symptom groups.

Well, I suppose the easiest way to describe Do-in is as "self shiatsu" or "exercises for health". Shizuto Masunaga, author of Meridian Exercises, explains “Do of Do-In means to open up channels and facilitate the movement of energy along specific routes. In of Do-In means to move and stretch one’s limbs to achieve this purpose.”

The basis of the exercises I do are to encourage mind and body integration. This has the effect of allowing Ki to flow free throughout the body and in particular along meridians. The exercises will be performed with an emphasis on imagery, breathing and relaxation.

Most of the exercises are taught to Shiatsu practitioners during their training, including basic Do-In, Makko-Ho (meridian exercises)and complementary meridian exercises. The three minute exercise and wrist exercises along with other Ki development exercises are included from Ki-Aikido.

The following is a reminder for students who have just started learning Do-In and a brief insight for those who have never done Do-In.

Although these actions are incredibly simple I recommended that they should first be performed under supervision in class so that any mistakes and misunderstandings can be corrected.

All tapping is done with loose fists and wrists.

• Tap top of head with loose fist or fingertips
• Wipe the forehead with hand, repeat other side
• Rest upper orbit on fingertips
• Hang fingertips on lower orbit
• Press, using finger tips, both sides of the nose
• Rest cheek bones on fingertips moving from front of face out to side of face
• Pinch jaw top and bottom moving from front of face out to side of face
• Rotate and pull ears
• Massage neck with hand, repeat other side
• Support elbow and tap opposite shoulder, repeat other side
• Tap top of chest
• Tap down inside of arm then up out side of arm, repeat several times before doing on other side
• Tap lower chest
• Rub tummy in a clockwise direction
• Tap lower back or exchange with partner working down the back with partner bent forward to present back
• Tap Buttocks
• Tap down side of legs and back up inside, remember to bend knees as you reach down the leg
• Tap down back of legs and back up the front, remember to bend knees as you reach down the leg

Once you get the general idea you may wish to get creative and add to this list or even skip parts.

The following exercises are a reminder for students who have just started learning Do-In. These exercises should first be performed under supervision in class so that any mistakes and misunderstandings can be corrected.

The Shoulder Shrug Exercise

Sitting or standing

• While taking a deep breath. Roll your shoulders: forward, up, then back
• Abandoning the breath let your shoulders drop down your back
• Repeat 3-5 times

If you take a big breath and make your movements big, to the first part of this exercise, you will find that your chest rises and comes forward. This will straighten your spine creating an exaggerated posture. As your shoulders come back your chin will tuck in, lengthening the back of your neck.

Having created this exaggerated posture during the in-breath, you are now free to release your shoulders in a manner that will enable your shoulder blades to drop down your back. Your chest, which is still forward, is now in a position to support your shoulders without the need of tension. As your shoulders are now naturally sliding down your back you will find that you no longer need to hold them in place.

When you have repeated this exercise a few times, take note of how you feel, then forget about it and go back to what you were doing. It is important that you do not try to keep yourself in this exaggerated position. You will just succeed in tightening. Rather listen for your body telling you when to repeat the exercise. Repeat again at the first sign of stiffness, ache or when you catch yourself slouching badly.

The following exercises are a reminder for students who have just started learning Do-In. These exercises should first be performed under supervision in class so that any mistakes and misunderstandings can be corrected.

Horizontal twist

• Stand with feet shoulder width apart, slight bend in the knees, arms loose by your sides, eyes looking straight ahead.
• Turn your upper body 90° to the left, picking a spot on the wall at eye level, letting your arms swing out as you turn.
• Turn your upper body to the right 90° from centre, picking a spot on the opposite wall at eye level, letting your arms swing out as you turn.
• Repeat

It is important to direct the exercise with your eyes. By looking left and right at eye level you pivot nicely, keeping your weight above your centre of gravity. If you look down then your weight comes forward of your centre of gravity making the body tense as it tries to maintain your balance.

A large aspect of this exercise is to relax the body and let if move freely. You will know you are doing this if your arms hit off the body both sides. If not then you are holding your arms in position. Let them fly about like pieces of string.

There is no need to turn beyond 90° each side of centre. If you do you will at some point come past where you are flexible and pull yourself off your centre of gravity, making your body tense to maintain balance.

Vertical drop

• Stand with feet shoulder width apart, slight bend in the knees, arms above your head, eyes looking straight ahead.
• Release your arms letting them drop forward, creating an arc. Let the movement expel the air from your lungs.
• As your arms drop deepen the bent in your knees.
• Allow the momentum to carry your arms past centre swinging freely.
• As your arms return and swing forward, straighten your knees and take a deep breath.
• Maintain the momentum and bring your arms back to their starting position
• Repeat

The object of this exercise is to create big relaxed movement of the shoulders with minimal effort. Allow your breathing to be big and relaxed and in time with the movement. This reduces friction and adds to the movement.

Don’t bend your elbows during this exercise as you will loose some of the momentum as well as hurt your wrists as your arm snaps straight.

By bouncing your knees you absorb excess energy from the downward swing that would crash your shoulders into your neck in a whiplash movement as your arms swing back. This energy is put back into the movement during the upwards part of the bounce.

The following exercises are a reminder for students who have just started learning Do-In. These exercises should first be performed under supervision in class so that any mistakes and misunderstandings can be corrected.

The Psoas Exercise

This exercise is best done in bed before getting up in the morning and repeated at the end of your working day when you are ready to relax for the night. Failing that then once you return to bed before going to sleep.

• Lie on your back with one knee drawn up and held in both hands
• Let your arms extend so that the knee is upright rather than drawn to the chest
• As you breath in, draw your other knee up, however this time keeping your foot on the ground. Sliding your foot along the floor towards your bum
• Breathing out, slide your foot away, keeping it on the floor, returning your leg to the floor
• When your leg is straight, relax your leg letting the foot drop out
• Repeat 16 times each side. Twice a day