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University of Utah - Lifelong Learning

801-587-LIFE (5433) or

Janet Ollman, LMT, NCTMB
Phone: 801-282-8713
Foot Reflexology Chart
Hand Reflexology Chart
The following 8 pages describe
relaxation techniques used
before, during, and after
reflexology treatments. These
movements are used to loosen up
and relax the foot, releasing
tension to allow deeper work, and
to provide a sense of well-being
by facilitating energy flow.
Side to Side
• Place hands on both
sides of the foot. Rapidly
move the hands back and
forth in opposite motion to
each other. This creates
a rocking or jostling
motion. The hands are
relaxed with the fingers
loose so that they lightly
slap the top of the foot.
Ankle Loosening
• The base of both palms
hook above the sides of
the heel. The palms
cover the ankle bones.
Use the side to side
motion technique,
alternating straight back
and forth, allowing the
ankle joint to serve as the
pivot. Use rapid, yet
relaxed movement,
keeping the palms
securely over the ankle
Ankle Rotation
• Support the heel in the
palm of the hand. With
the other hand, grip the
side of the foot as shown.
Rotate the foot 4-5 times
in each direction in as full
a circle as is comfortable,
maintaining constant
pressure. Use the heel
as the pivot point.
Spinal Twist
• Place hands side by side along
the arch of the foot with
thumbs next to each other.
Starting at the lower spine
reflex area, keep the hand
closest to the heel stationary
while making a wringing
motion (back and forth) with
the hand closest to the toes.
Concentrate on twisting the
joints rather than sliding over
the skin. Gradually move up
the foot, keeping one hand
stationary while the other
twists, until the index finger of
the twisting hand reaches the
cervical spine reflex area of
the foot.
Metatarsal Kneading
• This technique is also known
as the lung press. Make a
loose fist, and using the right
hand for the left foot place the
fist on the bottom of the lung
reflex area, knuckles up
toward the toes. The other
hand grasps the top surface of
the foot, covering the lung
reflex. Press the fist against
the foot, moving it back far
enough to stretch the calf
muscles. As pressure is
released from the fist, squeeze
with the other hand as the foot
is allowed to come forward.
Repeat several times on each
Toe Rotation
• Place the fingers of one hand
on the top side of the foot with
the thumb on the lower surface
of the toes, as shown in the
diagram. Beginning at the
base of the big toe, pull
upward slightly and rotate the
toe in a full circle in both
directions, several times.
Release pressure and move
on to the next toe. Fingers can
also be placed alongside each
toe and the toe jostled back
and forth for a relaxing effect
(technique not shown.)
Diaphragm Relaxer
• The entire diaphragm area will
be worked by starting at the
inside edge of the foot below
the metatarsals. Place the
working thumb on the reflex
with a slight angle up under
the metatarsals. With the
holding hand, grasp the toes,
lift slightly, and flex the foot
forward and down, pulling the
foot onto the thumb. Then,
move the thumb toward the
outside edge of the foot and
repeat, continuing until the
outside edge of the reflex is
reached. Change hands and
work toward the inside edge.
Diaphragm Deep Breathing
• Place the ball of the
thumb in the center of the
diaphragm/solar plexus
reflex, allowing the
fingers to rest on the top
of the foot. Client takes a
deep breath in as the
thumb is positioned.
Client exhales as the top
of the foot is pulled into
the thumb—similar to the
Diaphragm Relaxer. Do
this 2-3 times on each