T he devotees of hand reflexology maintain that there is a "map" of the human body on our hands. Every part of the body is matched by a corresponding "reflex point" on the fingers, palms and backs and edges of the hands.

Applying pressure to these reflex points stimulates nerve impulses that travel indirectly to the corresponding body areas. These impulses help muscles relax, open blood vessels, increase circulation and allow in more oxygen and nutrients -- key facilitators of healing.

American physician William Fitzgerald, MD, introduced this therapy in his 1917 book Zone Therapy. The technique soon expanded to include foot reflexology and is now used by thousands of "reflexologists."

For quick relief of pain and muscle tension, the hands remain the primary area for reflexology.

Caution: Don't do hand reflexology if you have a hand injury. If you have any medical problem, consult a doctor first.

THE BASICS

Apply gentle pressure to the reflex points on your hand, using the thumb roll technique.

To work the reflex points on your left palm, place the fingers of your right hand on the back of your left.

Place the pad of your right thumb on your left palm.

Squeeze gently, pressing in with the thumb. As you press, bend the thumb so that the tip slowly rolls forward and downward. Maintaining contact between the right thumb and left palm, straighten the thumb so that it moves forward about one-eighth of an inch over the reflex area. Repeat this thumb rolling movement, gradually working the entire reflex area.

Use the same technique to work the palm or fingers. To work reflex points on your right hand, perform the thumb roll with your left. If your nails are long, use the sides of your thumb rather than the tip.

Reflex areas should be worked for at least five minutes. Work a broad area around the specified reflex points. Benefits can be felt in one or two sessions. See illustrations for reflex points described below.

EYESTRAIN

The eye reflex points are at the base of the index, middle and ring fingers -- the metatarsal phalangeal joints or "big knuckles." Thumb roll directly on these knuckles -- as well as just above and below the knuckles -- on both sides of both hands.

SORE SHOULDERS

The shoulder reflex points are on the backs of the hands in the grooves between the long bones. To work them, use your fingertips.

If your left shoulder is the problem, work the reflex points on your left hand. Put your right thumb flat on your left palm.

On the back of your left hand, place the tips of your right index, middle and ring fingers in the grooves. Gently apply and maintain even pressure, slowly and repeatedly moving your fingertips in the direction of the wrist.

If your right shoulder is the problem, work the reflex points on your right hand.

STOMACH UPSET

The soft portion of each palm -- below the big knuckles -- contains many reflex points for the digestive system. The stomach reflex points are mostly on the left palm. For stomach upset and heartburn, use the thumb roll to work the palm just beneath the large knuckles at the base of the index, middle and ring fingers.

Start with light pressure and gradually increase.

NECK PAIN

The neck's main reflex points are on the lower half of the thumbs. Thumb roll the area between the two knuckles of each thumb. The rolling thumb should roll from pad to tip, so that you apply sufficient pressure all the way around the area.

CARPAL TUNNEL SYNDROME

This painful, sometimes immobilizing hand and wrist condition often results from repetitive stress on nerves along the forearm. Working reflex points for the forearm can reduce pain. These reflex points are on the outer edges of the hands, midway between the base of the pinkie and wrist.

Thumb roll this area on which ever arm has the problem.

Caution: Although reflexology can help ease pain for carpal tunnel syndrome, the condition is potentially serious. If you have symptoms, see a doctor.

BACK PAIN

Reflex points for the spine are on the inner edge of the hand, from the bottom of the thumb to the wrist. Thumb roll this area on both hands. Reflex points for the lower back are toward the wrist.

FINDING A REFLEXOLOGIST

Self-care with hand reflexology provides many benefits, but for long-term results, certified practitioners are best.

Search the Internet, using the key word "reflexology" and the name of your state... or look in the Yellow Pages under "reflexology." You can also call the American Reflexology Certification Board (ARCB) in Littleton, Colorado, at 303-933-6921 for a certified reflexologist in your area.

Ideally, your practitioner should be certified by the ARCB. It provides an independent testing and certification service.