Transcription
Hi, this is Dr. Perry from Stop Chasing Pain, and I'm going to demonstrate for you the Big Six.
What we teach everyone to help with blood flow and lymph flow so you can feel better is one of the most powerful self-care techniques that you're ever going to learn.
It's important to know that nothing should hurt when you do the Big Six. If it does, I want you to stop and make sure you consult your health care provider.
Follow along with me.
Spot number one is at the collarbone, above and below. We're going to do the left side first. Take your hand and put it right over the collarbone. I want you to do 10 rubs in any direction that you like. You can do circles, you can go across, whatever you want.
Then do 10 light taps. Now, go to the opposite side: 10 rubs and then 10 slaps.
Spot number two is going to be on the side of the neck, right behind the angle of the jaw, below the lobe of the ear, where the largest lymph node in the neck sits.
This one you can do both together. Take your fingers and rub in that spot up and down or in circles, whatever you prefer. I want you to lightly tap that region. If tapping makes you feel uncomfortable, you can just do double the amount of rubs.
Spot number three is right at the shoulder joint, where you have the pectoral muscle up underneath, near the armpit, called your axillary region.
Put your hand right over that region, turn your arm out a little bit, rub 10 times, and slap 10 times. Then you go to the other side: rub 10 flat.
Number four is in the abdomen. Put one hand over the navel and one hand above. You can go up and down, crisscross, circles, whatever you like, 10 times. Then hit 10 times.
Spot number five is the crease of the groin. Rub one, two, three, four, five, six, seven, eight, nine, ten, then hit 10.
Spot number six is behind the knee, called your popliteal. This one you can sit down when you do it if you like, or I want you to hinge and bend at the hips a little bit. Don't hurt your lower back.
I want you to rub directly behind the knees and then hit 10 times.
After that, you're going to do some self-rebounding, jumping up and down a little bit using your calf muscles. Those are going to pump the veins and the lymph back up towards the heart.
I don't want you to jump completely off the ground because that can be really impactful to people in the ankles, knees, hips, and your low back if you're not used to doing that.
So, I just want you to lightly bounce on the balls of your feet like that and then shake out your arms at the same time. Do that for 30 seconds to one minute.