8 Basic Acupressure Mat Positions for Total Body Relaxation

These are some of the basic positions to use on your acupressure mat to get total body relief. You'll want to start with the simple positions. Once you're used to the pressure caused by the spikes, you can progress to areas aside from your back.

1. ​Back Position

Acupressure mat - back position

Image by Heavenly Mats

Instructions: Place the mat down on a flat surface like the floor or a firm couch. Position your back on the mat, so the surface of the mat is even from the shoulders to the small of your back if possible. If you need to feel the pressure on your lower back, move the mat lower and bend your knees with your feet flat. If this position is difficult, try using a wedge or pillow under your knees to keep yourself comfortable.

Explanation: If you're experiencing pain between your shoulder blades or in the small of your back, which is very common, the mat will provide tremendous pain relief in these areas. Acupressure mats are a great way to relieve back pain because that blood flow brings increased healing.

2. ​Neck and Shoulder Positioning

Acupressure mat - neck and shoulders position

Image by Heavenly Mats

Instructions: While some mats come with their own acupressure pillow, there are some mats without pillows. Adjust your mat in place under your neck and shoulders. The pressure and contact points will need to align with the curve of the neck for relief. A towel between the mat and the floor should work well.

RELATED: 5 Best Acupressure Mats Reviewed

Explanation: Chronic neck pain often comes from shoulder and neck strain and tension. When you can target these specific areas with increased blood flow it opens the blocked areas of the neck that have resulted from tension. It can relieve tension headaches, too.

​3. Lower Back and Buttocks

Acupressure mat - lower back and buttocks

Image by Heavenly Mats

Instructions: This is almost the same position you would be in for lower back alone. The mat should be under your buttocks but high enough to cover the lower back. Place your feet flat on the floor with your knees bent. You might find this positioning more comfortable on a bed or a firm couch.

Explanation: Pain in the sciatic area can be relieved by allowing blood to flow freely between the buttocks and lower back. You can shift from one side to the other lightly to see increased relief.

4. ​Buttocks and Thighs

Acupressure mat - buttocks and thighs

Image by Heavenly Mats

Instructions: For this position, place the mat on the floor or a hard chair. You might even use the mat while sitting at your desk at work. Be sure that you're used to the sensation before trying it at work, though. While sitting on the mat, lean forward reach for your toes lightly to feel the effects on your thighs.

​5. Hips and Thighs

Acupressure mat - hips and thighs

Image by Heavenly Mats

​Instructions: As you did for the other positions, keep the mat flat on the ground and adjust your body for increased or decreased pressure.

​6. Feet Positioning

Acupressure mat - feet

Image by Heavenly Mats

​Instructions: At first, you might need to wear socks when attempting to stand on the spikes. As you become accustomed to the pressure, you might want to go barefoot on the mat. This kind of pressure on the feet can provide stimulation of zones on the foot. It's a type of healing known as reflexology that is said to impact other areas of the body with pressure on the zones of the feet.

​7. Stomach

Acupressure mat - stomach

Image by Heavenly Mats

​Instructions: Place your stomach flat on the mat while it's on the floor or flat on a bed. Your arms can be crossed under your head for support or resting next to your body.

​8. Face and Jaw

Acupressure mat - face and jaw

Image by Heavenly Mats

Instructions: Roll the mat into a tube and place your face on the surface of the spikes as if it were a pillow. The spikes might be too painful at first, but you can cover the mat with a thin blanket if you wish.

Here's an infographic describing multiple benefits of acupressure mats:

Benefits of acupressure mats

Infographics by Yantra Mat

Natalie Bell
 

Natalie was introduced to massage therapy and manual therapy after health issues of her own. After she experienced the power of massage first hand, she decided to study the art of massage and formalized her knowledge in Arizona Western College.

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