Self-Massage
Arvigo
Maya Abdominal Massage, based on an ancient Mayan technique of abdominal
massage, was developed by Dr. Rosita Arvigo as a noninvasive way of gently
repositioning internal organs and improving the flow of blood and lymph.
It can be used for any disorder that involves congestion in the abdomen and pelvic cavity, but it is best known for the correction of a prolapsed, fallen, or tilted uterus, for the prevention and treatment of benign prostate enlargement in men, and for relief of many common digestive disorders. It can be especially useful for improving or restoring fertility. Following are some techniques you can use to support your body at each phase of your cycle. A qualified Maya Abdominal Massage practitioner can provide additional information, instruction, and guidance on self-care techniques, as well as professional massage. (The massage technique for phase 2 is from Dr. Arvigo, while the other three were developed by Nicole Kruck, LMT, certified Arvigo practitioner and self-care instructor.)
It can be used for any disorder that involves congestion in the abdomen and pelvic cavity, but it is best known for the correction of a prolapsed, fallen, or tilted uterus, for the prevention and treatment of benign prostate enlargement in men, and for relief of many common digestive disorders. It can be especially useful for improving or restoring fertility. Following are some techniques you can use to support your body at each phase of your cycle. A qualified Maya Abdominal Massage practitioner can provide additional information, instruction, and guidance on self-care techniques, as well as professional massage. (The massage technique for phase 2 is from Dr. Arvigo, while the other three were developed by Nicole Kruck, LMT, certified Arvigo practitioner and self-care instructor.)
Phase 1 (Menstruation)
This
sacral self-massage can help you ease menstrual cramps. According to the Mayan
massage tradition, this technique improves enervation of the reproductive
organs. Chinese medicine considers it a way to move qi and blood.
- Feel for your sacrum, the triangular bone at the base of your spine, between your hips. Make sure you find the sacrum and not the tailbone, which is smaller and beneath the sacrum.
- Make loose fists with your hands and bounce them directly on the sacrum. Use the same force you would for clapping. Use a rhythmic motion, one to two seconds apart, allowing the impact of each bounce to spread before the next one hits, like ripples in a pond.
- Continue for at least one to two minutes.
- This should always feel good. If you experience any discomfort or pain, make the impact lighter until you are comfortable. If you need to, pause, breathe, and begin again more gently. If it still doesn’t feel good, try again in a day or so.
Phase 2
(Pre-ovulation)
This massage supports follicle development and a
healthy uterine lining and can help keep fallopian tubes open. You can begin
using this technique every day as soon as your period ends, stopping two days
before you expect to ovulate. After ovulation, stop any massage of the pelvis
and sacrum until you know for sure that you are not pregnant. Wear loose
clothing, trim your fingernails, and make sure your bladder is empty before you
begin.
- Lie on your back with a pillow under your knees.
- Place your hands on your pelvis and breathe deeply for a few minutes until you feel relaxed.
- Find your uterus. The fundus (the top of your uterus) should be in the middle of your pelvis, below your navel and about one and a half inches above your pubic bone. It may feel like the tip of your nose or a balloon filled with water. You may also sense a slight internal tugging. (If you don’t feel anything yet, don’t worry—you will. The more you do the massage, the more easily you will discover what is under your hands.)
- Should anything feel uncomfortable, stop, breathe, and decrease your pressure.
- Place both hands on your pubic bone, with your thumbs hooked one over the other and your fingers close together, slightly bent and relaxed. You’ll be creating a kind of scoop.
- Take a deep breath; visualize the breath coming into your pelvic area. As you exhale, sink the pads (not the tips) of your fingers as deeply as you comfortably can into the soft flesh. Without lifting your hands, continue with light but firm pressure, gently massaging, lifting up toward the navel two to three inches.
- Repeat the movement from the pubic bone toward the navel ten times.
- Now massage each side of the uterus. Bring your “scooped” hands slightly over to the right side of the pelvis. Maintain contact with the pubic bone with two or three fingers, placing the other fingers just inside the hip bone. Using the same technique as above, move your hands diagonally toward your navel. Repeat ten times.
- Do ten strokes on the left side as well.
- If your uterus is not centered in your abdomen (an inch and a half above the pubic bone, with equal space on the right and left sides), increase the massage strokes over the parts closest to the uterus. For example, if you find your uterus to be more on the right side of the pelvis, do ten extra strokes on that side.
- This should be a gentle and nurturing experience. If you begin to have discomfort, stop massaging, breathe, and try again with less pressure. If it is still uncomfortable, give it a day or two, then try again.
Phase 3 (Ovulation)
This massage for the ovaries improves
circulation to them, which supports smooth hormonal transitions and healthy
ovulation. It is meant to be used for two or three days before ovulation. Start
approximately four days before you ovulate and stop one or two days later. In
other words, perform it after you’re done with the uterine massage for phase 2.
After ovulation, stop any massage of the pelvis and sacrum until you know for
sure you are not pregnant.
- Bring both hands to your pubic bone and spread out your pinkie fingers. The spread of your hands will cover roughly the space your ovaries occupy. You may even be able to feel them—sometimes they feel like grains of rice under your fingers. If you don’t feel them, that’s fine, too.
- Whether or not you feel your ovaries, hold the intention of placing your hands on top of them in your mind. Focus your thoughts on helping the ovaries receive optimal health.
- As shown in the illustration, massage the general area of the ovaries lightly, in small circles, using the pads of three or four fingers and gentle pressure as you would to stroke a baby.
- Massage for ten seconds, then rest for one second. Repeat for one to two minutes.
- This should be a gentle and nurturing experience. If you begin to experience any discomfort, pause, breathe, and try again with a bit less pressure. If it is still uncomfortable, try again in a day or so.
Phase 4 (Potential Implantation)
This
“warm hands” massage is for use after ovulation, when you don’t want to be
doing active massage of the pelvis or sacrum. This is a time for more
stillness, nurturing, and grounding, and this technique supports implantation
by calming the nervous system, creating better circulation, and warming the
uterus. You can also use it during any phase to promote relaxation and
centering.
- Lie on your back with a pillow under your knees.
- Place your hands directly over your pelvis/lower abdomen.
- Take slow, deep breaths. Imagine the breath moving into and through your hands. Feel your hands move as your breath moves your body.
- Continue for five minutes.
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