PART 1 Every nook and cranny of my body feels stiff, sore, and painful.
: Problems big and small accumulate and are expressed in the body language of pain.

Listen to your body and mind to find the cause of your pain / 14
Could the lesion itself not be the cause of the pain? / 16
The vicious cycle of pain has already begun. What is the true nature of the aching, stiff, and sore symptoms? / 18
All parts of the body are interconnected and intertwined with nerves, muscles, blood vessels, acupoints, and fascia / 20
Understanding the six connections that make up the body / 22
What's happening inside your body? / 24
Finding the right area using landmarks inside the body / 26
Don't focus solely on the "points" of acupuncture points; stimulate the "surfaces"! / 28
COLUMN 1: The True Healing Power of Massage / 30

PART 2 If you solve it properly, you will definitely get better.
: The power of pain massage to find the real cause and manage it with pinpoint pain maps.

The causes of pain can be broadly divided into three categories / 32
Use the pain map to pinpoint the exact area to massage / 34
How to Read a Pain Map / 36
Learn the right techniques for pain-relieving massage / 40
Basic Massage Movements and Hand Shapes / 42
The main skeleton of our body / 44
Major Muscles of Our Body / 46
Acupoints & Meridians Introduced in the Book / 48
COLUMN 2: Massage Masters, Massage Idiots / 50

PART 3 Massage Prescription 1: Stiff Shoulders and Back Pain
: Pain that starts from a habit that is repeated without thinking and gradually shakes up daily life.

For shoulder stiffness, massage the upper chest, and for lower back pain, massage the back of the thighs? / 52
▶Causes and Treatments for Frozen Shoulders / 54
Shoulder Frozen A Press below the collarbone / 58
Shoulder stiffness B Press the Susamri point / 60
Shoulder Frozen C Press on the shoulder (trapezius muscle) / 61
Shoulder Frozen D Rub the area between your shoulder blade and spine / 62
Shoulder Frozen E Massage the neck and shoulders (levator scapulae) / 63
▶Causes and Treatments for Back Pain / 64
Lower back pain A: Rub the shin (inside of the shin bone) / 68
Back Pain B Achilles Tendon Twitch / 69
Low back pain C pinches the area around the waist (thoracolumbar fascia) / 70
Low back pain D Presses on the hip (sacroiliac joint) / 71
Lower back pain E Presses the buttocks (gluteus medius and minimus) / 72
Lower back pain F Presses on the back of the thigh / 74
Lower back pain G Presses behind the knee / 76

PART 4 ​​Massage Prescription 2: Pain that Can Be Specified in a Specific Area
: About uncomfortable symptoms that are clearly felt in each body part, such as the head, neck-shoulders, trunk, and hips-legs.

If you clearly feel that 'this hurts', find the cause and deal with it appropriately / 78
▶Headache Causes and Treatments / 80
Headache A pinching the neck (sternocleidomastoid muscle) / 82
Headache B: Massage the shoulder (trapezius muscle) / 84
Headache C: Massage the central hollow area above the neck / 86
▶Causes and Treatments for Jaw Pain / 88
Jaw Pain A Presses on the temple and temporalis muscle / 90
Jaw pain B Pressing around the jaw (masseter muscle, mandibular angle) / 91
▶Causes and Treatments for Stomatitis / 92
Canker sores A pinch the submandibular line / 93
▶Causes and Treatments for Toothache / 94
Toothache A pinching the lump under the lip / 95
Toothache B: Press and pinch the back of your hand (Hapgok) / 96
Press around the cheekbone (upper and lower jaw) / 97
▶Causes and Treatments for Neck Pain / 98
Neck pain A Presses below the occiput (upper neck line) / 100
Neck Pain B: Massage the Shoulder (Trapezius) / 101
Neck Pain C Rub the back of your neck / 102
▶Causes and Treatments for Shoulder Pain / 104
Shoulder Pain A Press just below the armpit / 106
Shoulder Pain B Pressing the back of the armpit (serratus anterior) / 107
Shoulder Pain C Presses on the outside of the shoulder blade (teres major and pectoralis major) / 108
Shoulder Pain D Rub the upper part of the shoulder blade (infraspinous fossa) / 109
Causes and Treatments for Acute Abdominal Pain / 110
Acute abdominal pain A. Rub the area around the scrotum / 112
Press B on the Zusanli point for acute abdominal pain / 113
Acute abdominal pain C Pressing on the outside of the kneecap / 114
▶Causes and Treatments for Back Pain 1 (Between Shoulder Blades) / 116
Back Pain 1 A1 Pinching of the back (around the thoracic spine) / 118
Back Pain 1 B Rub the inner edge of the shoulder blade (costal angle) / 119
Back pain 1 A2 pinching of the back (around the thoracic spine) / 120
▶Causes and Treatments for Back Pain 2 (Below the Shoulder Blade) / 122
Back Pain 2 A Press the shin (Zusanli) / 124
Back pain 2 B Presses on the stomach and upper abdomen / 125
Back pain 2 C Pressing on the stomach / 126
Back pain 2 D Presses along the spine line / 127
▶Causes and Prescriptions for Seohyebu / 128
Pain in the groin area A Press the groin area (iliopsoas muscle) / 130
Pain in the groin area B Pressing on the front of the ankle / 131
Pain in the groin area C Press on the side of the buttocks (tensor fascia lata to gluteus medius and minimus) / 132
▶Causes and Treatments for Knee Pain / 134
Knee Pain A Press the four acupoints on the kneecap / 136
Knee Pain B Presses on the inner thigh (adductor muscle) / 138
Knee Pain C Presses on the front of the thigh / 140
▶Causes and Treatments for Hemorrhoids / 142
Press the hemorrhoid A Baekhui / 143
Hemorrhoid B Shakes the calf / 144
Hemorrhoid C presses on the liver / 145
COLUMN 3: Will massage make me prettier? / 146


PART 5 Massage Prescription 3: Unidentifiable or Unexplained Abnormal Symptoms
: Regarding symptoms that are difficult to diagnose medically and have a deteriorating physical condition that makes it difficult to pinpoint the exact location of the pain.

Even though there is nothing medically wrong, I feel unwell for some reason / 148
▶Causes and Prescriptions for Cold Symptoms / 150
Cold A1 Press the inside of the clavicle (scalene muscle) / 152
Cold A2 Press the inside of the clavicle (scalene muscle) / 153
Cold B: Massage the soles of the feet (Yongcheon) / 154
Cold C: Rub the shoulder blade (scapula) / 155
▶Causes and Treatments for Lethargy and Apathy / 156
A feeling of listlessness and lethargy A Press on the neck (left and right outer sides of the cervical spine) / 157
Lethargy/Apathy B Press the outer part of the hollow area in the center of the neck / 158
▶Causes and Treatments for Insomnia / 160
Insomnia A1 Press on the outside of the back of the head (face) / 161
Insomnia A2 Press on the outside of the back of the head (face) / 162
▶Causes and Treatments for Depression, Anxiety, and Restlessness / 164
Depression, anxiety, and nervousness A Press the palm (depth) / 166
Depression, Anxiety, and Restlessness B Press the wrist (newspaper) / 167
Depression, anxiety, and nervousness C Press the back and sides of the head (occipital and temporal muscles) / 168
▶Causes and Prescriptions for Abnormal Symptoms in the Eyes, Nose, and Respiratory Tract / 170
Abnormal symptoms of the eyes, nose, and respiratory organs A1 Pressing the back of the head (windpipe/temporal region) / 172
Abnormal symptoms of the eyes, nose, and respiratory organs A2 Pressing the back of the head (windpipe, nasal passage) / 173
Abnormal symptoms of the eyes, nose, and respiratory organs B Pressing below the collarbone / 174
Causes and Treatments for Nausea, Loss of Appetite, and Indigestion / 176
Nausea, loss of appetite, indigestion A Press on the abdomen (below the ribs) / 177
Nausea, loss of appetite, indigestion B Press the forearm (internal organ) / 178
▶Causes and Treatments for Constipation / 180
Constipation A1 Press the abdomen (lumbar spine and pelvic region) / 181
Constipation A2 Press the abdomen (lumbar spine and transverse spine) / 182
Constipation B Press the psoas major (Iliopsoas muscle) / 183
Causes and Treatments for Irregular Menstruation / 184
Irregular menstruation A: Press the inner side of the kneecap (blood sea) / 186
Irregular Menstruation B Press the instep (Tae-chung) / 187
Irregular menstruation C Press the inner shin (Sam-eum-gyo) / 188
Irregular menstruation D Presses the waist (lumbar region) / 189
▶Causes and Treatments for Frequent Urinary Incontinence / 190
Frequent urination/incontinence A Press the lower abdomen (middle pole) / 191
Frequent urination/incontinence B: Rub the lower back (shinsoo) / 192

Concluding remarks / 194

For symptoms such as stiffness or knots, massage is much more effective than exercise or stretching.
Let's compare our body, surrounded by fascia, to a 'leather sofa'.
There was a need to smooth out the lumps (knots or knots) in the middle of the sofa's seating area where the cotton had gathered and was sticking out.
Trying to solve the problem by pulling on the sides of the sofa at this point is like trying to improve the symptoms by stretching when we feel pain in our backs, such as when we are stiff or knotted.
It is not easy to untangle and organize the clumped parts in that way.
If you pull too hard, you may damage the leather.
At this time, you need to touch up the clumped part with your hands to properly organize it without damaging the surrounding area.
For symptoms like knots or stiffness that require pinpoint management, massage is often more effective than exercise or stretching.

The most important and difficult part of massage is finding the exact area to treat that can relieve the symptoms.
The question here is, when a non-professional massages his own body, can he 'find the exact area to massage?'
For example, if you need to massage the gluteus medius muscle in your buttocks, how can you pinpoint the exact area? To address this, the author developed a specially designed "pain map" that allows anyone to pinpoint the exact spot requiring massage.
We identify the cause of each symptom, such as frozen shoulder, back pain, knee pain, and headache, and provide guidance on the areas of stimulation that can relieve each cause in the form of a human body map.
Just as you can find your destination by looking at a topographic map, you can follow a pain map that shows the progression of pain to identify the cause of your symptoms and take appropriate action.
This guide provides detailed guidance, with abundant photos and illustrations, so that even the general public can easily follow the massage techniques actually performed by experts, focusing on meridians and acupoints.


In Chapters 1 and 2 of PARTS, we examine the process by which chronic pain or other abnormal symptoms occur in relation to the structural characteristics of our body.
It corrects misunderstandings about the location and cause of pain and explains how massage works to manage pain.
Before learning the full-fledged massage prescription, we have included the basic massage techniques and knowledge about our body that is good to know in advance.

Chapters 3 to 5 of Parts introduce the optimal massage prescription that comprehensively considers the human body structure, acupoints, meridian flow, and various causes and solutions for each symptom.
The main treatment areas are explained in detail in the form of a human body map designed by the author, and both 'self-massage' for managing one's own body and 'partner massage' for performing on another person are suggested.
Each of the 72 massage prescriptions contains detailed instructions on how to find tight muscles or acupressure points, hand shapes, direction and intensity of pressure, specific movements, and precautions.


Experience the miraculous power of your hands and the massage points that bring your body back to life.
People who seem to keep their backs straight and their posture good and always look energetic are surprisingly often the ones who, when you touch their bodies, are actually screaming silently because their spine is excessively tense.
The author says that the habit of 'touching the body with one's hands' is a miraculous habit that can help us understand not only our own feelings but also those of our loved ones.
A massage filled with sincerity makes the recipient feel that both body and mind have been warmly cared for.
Let's take care of the health and mind of not only ourselves but also our loved ones through "72 Massage Prescriptions to Relieve Stiffness and Pain."