P. Sze 
Gua sha, a time-honored technique in Traditional Chinese Medicine (TCM), has gained popularity worldwide for its ability to promote relaxation, reduce muscle tension, and improve circulation. While many focus on gua sha for facial benefits, using this technique for the entire body can deliver deeper relaxation and overall wellness. In this guide, we will explore five expert-approved steps to create a full body gua sha routine that you can easily practice at home.
If you’re new to gua sha, you might want to check out our basic gua sha guide for an introduction to this powerful tool before you begin.
1. Prepare Your Body and Tools
Before starting your full-body gua sha routine, it’s essential to set up the right environment and prepare your body. Here’s how to get started:
- Choose the right gua sha tool: A larger, flat-edged gua sha tool is ideal for broad areas of the body, such as your back, thighs, and shoulders. Smaller tools with ridged edges can be helpful for more detailed work in areas like the neck and arms.
- Apply oil or lotion: Gua sha requires some lubrication to prevent skin irritation. Use a body oil or lotion with ingredients that nourish the skin, such as almond oil, jojoba oil, or a herbal blend.
- Warm up the body: Taking a warm shower or using a heating pad for a few minutes can loosen tight muscles and prepare your skin for gua sha. This helps ensure a smoother and more effective scraping process.
Starting with these steps creates the perfect foundation for an effective gua sha session.
2. Start with the Neck and Shoulders
The neck and shoulders hold a significant amount of tension, making them a great place to begin your full-body gua sha routine. By targeting these areas first, you can release built-up tension and promote blood flow to the upper body.
- Technique for the neck: Use the gua sha tool with light to medium pressure, gliding it upwards from the base of your neck towards the skull. Be sure to use long, slow strokes to encourage lymphatic drainage and reduce tension.
- Technique for the shoulders: Move the gua sha tool from the top of your shoulder blade toward the neck in an upward motion. If you find tender spots, apply a bit more pressure to release tension knots. This step is key to addressing the strain from poor posture or long hours at a desk.
“Gua Sha can be effective on any part of the body. For the face, it can help with lifting, brightening the complexion, and reducing puffiness. For the body, areas such as the neck, shoulders, and lower back, where muscles are particularly stiff and tense, are likely to show the most noticeable effects,” advises Ms. Mai Sogawa, a senior TCM therapist.
Spending 2–3 minutes on each side of the neck and shoulders will help set the tone for the rest of your session, easing stress and tension.
3. Work on the Back and Upper Arms
The back can hold a lot of stress, particularly in the upper and mid-back areas. For a full-body gua sha session, the back is one of the most crucial areas to focus on, as it affects your posture and overall relaxation.
- Technique for the back: Starting from the lower back, use long strokes moving upward along the spine. The strokes should be gentle but firm, always moving toward the upper body to promote circulation. You may need assistance for this step if you cannot comfortably reach certain parts of your back.
- Upper arms: Use the gua sha tool on the back and sides of the arms, especially near the triceps and biceps, using upward strokes. This helps relieve soreness, especially if you regularly engage in physical activities that cause arm strain.
By focusing on your back and arms, you will improve blood circulation and help release tension in these often-neglected areas.
4. Massage the Legs and Calves
Your legs work hard to support your entire body, and as a result, they can carry a lot of tension, especially in the thighs and calves. Gua sha on the legs promotes relaxation, improves circulation, and may even reduce swelling.
- Technique for the thighs: Starting from the knees, glide the tool upwards along the length of the thighs toward the hips. Use firmer pressure here, as the muscles are generally larger and can benefit from a stronger massage. Spend extra time on areas that feel tight or sore, using longer, slower strokes to ease the tension.
- Technique for the calves: The calves can become tight from walking, standing, or exercising. Use the gua sha tool from the ankle upwards toward the knee in a series of short strokes, applying moderate pressure. Gua sha on the calves also helps stimulate lymphatic drainage, reducing any heaviness or swelling in the legs.
This part of the routine is vital for loosening stiff muscles and relieving tension, especially if you spend long hours standing or walking during the day.
5. Focus on the Feet for Ultimate Relaxation
The feet are often overlooked in body care routines, but they are one of the most important areas for inducing relaxation and grounding. Gua sha on the feet can relieve fatigue, boost circulation, and promote relaxation after a long day.
- Technique for the feet: Use a smaller gua sha tool to gently scrape the soles of your feet. Start at the heels and work your way towards the toes, applying medium pressure. You can also use circular motions around the arches of your feet to target tension points.
Ms. Mai Sogawa recommends incorporating gua sha into your evening routine for maximum benefits, stating: “It’s recommended to do it after a bath when blood circulation is good. Avoid doing it after meals. To aid in waste elimination, drink water after Gua Sha, and stretching is also effective. In skincare, since blood circulation is improved, toner absorbs more easily, so applying extra toner or using a mask afterward is recommended.”
Spending time massaging your feet at the end of your gua sha routine can have a calming, rejuvenating effect, helping you feel more grounded and relaxed.
By incorporating the feet into your gua sha routine, you complete the full-body experience, leaving no area neglected.
Incorporating these five expert-approved steps into your full-body gua sha routine will not only promote deep relaxation but also offer numerous health benefits, including better circulation, reduced muscle tension, and improved skin health. Remember to follow each step with mindfulness, paying attention to how your body responds to the gentle pressure and strokes of gua sha.
To deepen your gua sha practice or explore other ways this tool can be beneficial, revisit our basic guide to gua sha to get more insights on maximizing your results.
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