Acupressure mat: application, effects and beneficial exercises

August 29, 2024

Reading time: 6 minutes

Contents:
Effective tips against tension, migraines, sleep disorders, etc.
How does an acupressure mat work? – the 3000-year-old tradition
Positive effects and application examples of acupressure
What are the real benefits of acupressure mats? - this is what research says
Using an acupressure mat: The basics
Simple acupressure exercises and routines for your everyday life
Are acupressure mats dangerous?
What you should pay attention to when buying an acupressure mat
Conclusion: Proven effect

Effective tips against tension, migraines, sleep disorders, etc.

The acupressure mat, also known as a yantra mat, nail mat or relaxation mat, consists of thousands of plastic spikes. Regular use is said to relieve tension, alleviate pain and even treat migraines and sleep disorders. In this article, you will learn what acupressure mats really do and how to use your acupressure mat . We will show you exercises for the whole body that you can easily integrate into your everyday life - so that you feel better all around!

How does an acupressure mat work? – the 3000-year-old tradition

Acupuncture and acupressure treatments have been used in traditional Chinese medicine (TCM) for over 3,000 years. They are intended to improve the flow of energy in the body , relieve tension and alleviate pain. According to TCM, the human body has more than 100 acupressure points and twelve meridians - these are energy channels in the body through which the life energy "Qi" flows. These are specifically stimulated.

Using the spikes on your acupressure mat, you can apply pressure to specific points on your body and treat yourself to an acupressure treatment. The pressure is supposed to reactivate the body's own energy flow. The stimulated blood circulation causes your body to produce more heat and your muscles to be better supplied with oxygen and nutrients. The fascia loosens and the activation of the pain receptors on and under the skin releases pain-relieving messenger substances . This means that acupressure can reduce pain and tension.

Positive effects and application examples of acupressure

The use of acupressure mats is said to have many benefits. Here is a brief overview:

Pain relief:

Use for back pain.
Relief from neck stiffness.
Reduction of muscle tension.

Regeneration after sport:

Shortening recovery time by relaxing deep muscle layers.
Reduction of lactate accumulation through improved blood flow.
Regular use post-workout to prevent muscle soreness.
Improve your blood circulation:
Used to promote blood circulation.
Use after sporting activities for faster recovery.

Stress relief:

Use to relax after a stressful day.
Meditation on the mat to clear your mind.

Headache relief:

Used for tension headaches by relaxing the neck area.
Promotes oxygen supply to the brain through increased blood circulation.
Short sessions during a headache attack for immediate pain relief.

Sleep improvement:

Use before bedtime to promote sleep quality.
Regular use to reduce insomnia.

Increase your energy:

Use in the morning to activate the body.
Short sessions as an energy boost during the day.

Supporting your foot health:

Walking barefoot on the mat to stimulate the foot reflex zones.
Use for foot pain or after long periods of standing.

What are the real benefits of acupressure mats? - this is what research says

A study at the University of Duisburg-Essen in 2012 proved the therapeutic effect of acupressure mats against neck and back pain. Norwegian and German doctors tested a total of 82 subjects between the ages of 18 and 75 with chronic back and neck pain by having them lie on acupressure mats regularly for 14 days. The results were impressive : almost all participants reported a reduction in pain , 96 percent felt more relaxed and 81 percent slept more restfully.

The reason : When our connective tissue and muscles relax, the body releases more endorphins and reduces the production of stress hormones such as cortisol. This not only improves the quality of our sleep, but also our well-being during the day when we are awake.

Using an acupressure mat: The basics

When using your acupressure mat, it depends on whether you want to use the small needles for your back and neck, stomach, thighs or for a general relaxing effect. Tip: It's best to start slowly and listen to your body . Try the mat with a thin top and sports pants to start with. Wear socks when doing foot exercises.

If you find it difficult to get up from the floor afterwards, you can also use the acupressure mat on the sofa or bed . This reduces the pressure and therefore the effect somewhat. Reddening of the skin and pressure points after use are completely normal and indicate increased blood circulation. With regular use, your body adapts better and better to the acupressure.

How long and how often should I use the acupressure mat?

It is best to start with around 10-15 minutes per session and increase the duration over time and as needed. Ideally, you should use your acupressure mat daily. Depending on the body region, it is sufficient to spend 20 minutes a day on the acupressure mat. Even 3-4 sessions per week can have a positive effect on your mind and body.

Simple acupressure exercises and routines for your everyday life

The acupressure mat offers many different application options that can specifically relieve tension and increase your well-being depending on the region of the body. Here are a few simple, effective exercises that you can integrate into your everyday life:

Acupressure mat exercises for the back

Simple exercise:

Place the acupressure mat flat on the floor.
Lie on your back on your mat and stay there for 10-20 minutes.
Breathe in and out deeply to increase relaxation.
This exercise can relieve back pain and relax your muscles.

Advanced exercise:

While lying on the mat, pull your knees toward your chest.
Hold the position for a few minutes and continue breathing calmly.
The combination of acupressure and stretching intensifies the relaxation and flexibility of your back.

Acupressure mat exercises for neck and shoulders

Basic exercise:

Use an acupressure pillow in addition to the mat.
Place the pillow under your neck and relax for 10-15 minutes.
The position can help relieve neck tension and headaches.

Variation:

Place the mat on a soft surface and lie down so that your shoulders are also on the mat.
This can also lead to better relaxation of the shoulder muscles.

Acupressure mat exercise for the feet

Stand on the mat barefoot or wearing thin socks.
Start with short intervals of 5-10 minutes.
Slowly shift your weight from one foot to the other to stimulate your foot reflex zones.
This exercise can improve blood circulation and relieve foot pain.

Acupressure mat exercises for stomach and thighs

Prone position:

Lie on your stomach on the mat.
Stay in this position for 10-15 minutes.
This application can help reduce belly fat and improve your digestion.

Thigh:

Sit on the mat or place it on your thighs while leaning back and relaxing.
You can comfortably adopt this position in the evening on the couch.
It helps to improve blood circulation in the thighs and relieve tension.

Acupressure mat exercises with yoga poses

Use the acupressure mat during yoga poses such as downward dog or cobra.
This increases the stretches and can deepen the effects of your yoga exercises.
Assume the positions slowly to gradually feel the effect of the mat.

It's so easy to integrate an acupressure routine into your everyday life

Morning routine: Start your day with a 10-minute session on the mat to get your circulation going and prepare for the day.

Evening routine: Use the acupressure mat before bed to reduce stress and prepare your body for sleep. This can improve your sleep quality.

During work breaks: Lie down on the mat for 5-10 minutes during your lunch break to relieve tension and recharge your batteries.

Are acupressure mats dangerous?

Although acupressure mats can have various positive effects on your health, they are not suitable for everyone. However, this does not mean that they are generally dangerous. In the following cases, you should avoid using acupressure mats or consult your doctor first:

Avoid:

Inflammation, fever, sunburn
Skin diseases: If you suffer from neurodermatitis or other inflammatory skin diseases, you should avoid acupressure treatments. This is because your skin can react to the pressure stimulus with pain, itching or severe redness.
Pregnant women: The pressure on some meridians and the increased blood flow can trigger premature labor.
Epileptics: The pain stimulus caused by the spikes can lead to an epileptic seizure.

Clarify:

Cardiovascular diseases: If you have cardiovascular problems, you should discuss the use with your doctor beforehand, as the increased blood flow and pressure stimulus can put a strain on the cardiovascular system.
Heart problems: Since the mat promotes blood circulation and thus stimulates your heartbeat, you should consult your doctor before using it.
Blood clotting disorders: Caution is also advised here due to the possibility of micro-bleeding. This can lead to increased bruising or persistent bleeding. Before using an acupressure mat, consult your doctor to weigh up possible risks and take appropriate precautions.

What you should pay attention to when buying an acupressure mat

When buying your acupressure mat, make sure it is made of high-quality (natural) materials and has good workmanship. The tips should be of high quality, stable and evenly distributed - so that you can enjoy your relaxation mat for a long time.

Our recommendation: The sustainable ARTZT Vitality acupressure set consisting of a mat, pillow and a practical storage or transport bag. Suitable for beginners and advanced users.

Why? With over 5,000 golden needles in the flower of life pattern made of robust ABS plastic (durable, lightweight, easy to clean), the acupressure set offers you a large area of body coverage for all exercises. The set is made - unlike many other acupressure mats - from almost 100% organic materials such as cotton, linen and coconut fiber to enable you to have a sustainable and effective acupressure treatment at home.

Conclusion: Proven effect

The acupressure mat has now found its place in many modern health and fitness routines. Athletes use it to recover after training , office workers to relieve tension from sitting for long periods of time and many others to generally improve their well-being . And with good reason: Using an acupressure mat offers a simple and effective way to relieve tension, relieve pain and improve your general well-being. Integrate it regularly into your daily routine to benefit from the many advantages in the long term.

Get the sustainable ARTZT vitality acupressure set as an all-round carefree package for more relaxation and quality of life!

Sources:

Harnisch, G.: Self-healing with the acupressure mat: insider tip for those suffering from back pain and stress, 2013

Hohmann, C. et al.: The Benefit of a Mechanical Needle Stimulation Pad in Patients with Chronic Neck and Lower Back Pain: Two Randomized Controlled Pilot Studies, 2012

Kjellgren, A., Erdefelt, K., Werngren, L., Norlander, T.: Does Relaxation on a Bed of Nails (spike Mat) Induce Beneficial Effects? A Randomized Controlled Pilot Study, 2011, https://www.pagepress.org/journals/index.php/ams/article/view/ams.2011.e5

Litscher, G.: Acupressure, neuropharmacology and mental health, 2021, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8259084

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