There are a few reflexology points I find particularly effective for myself and in my reflexology practice. While my partner is not a reflexologist, if I am experiencing a headache, intense menstrual cramps or having a tummy ache there is nothing more relaxing then getting my feet rubbed.

Stress is linked to so many ailments, what better than a reflexology session (especially at home!) to calm the nervous system and send the message to the body to relax?! Reflexology has been found to be helpful in the reduction of tension and stress, promoting balance, improving circulation and can assist in one's own healing process. In my practice, I often teach my clients the reflexology points where they're experiencing tension so they can continue to nurture themselves at home using reflexology.

Important note: Certified reflexologists don't massage or rub the feet; we have specific thumb and finger walking techniques that are the most effective when reflexing a point, but this is not to say that a little home care by a loved one is ineffectual. In fact, I really believe that reflexology is very effectual as a complimentary modality and excellent for self-care.

• Big toes, little toes, inside and belly of the foot. The big toes are where the head, brain, pituitary/pineal glands, & upper cervical spine (neck) reflexes are located. The tips of all the little toes too coincide with the head, brain and sinus reflexes (give more attention to these toes if you have a sinus headache).
• The spinal reflex resides along the inside or medial aspect of each foot, also very effective since the spine is where the nervous system is housed.
• Dehydration is a common cause of headaches too, sometimes hunger and/or a digestive issue might be a cause for a headache as well. In this case, the digestive system reflexes are located on the bottom or plantar aspect of the foot and can be reflexed accordingly.
• Since it is sometimes difficult to isolate where a headache might be emanating from, there is no harm in giving attention to all these areas. If you want to be really precise, refer to a reflexology map (see below)!

I have always had very painful menstrual cramps. It was through receiving reflexology regularly that I discovered my menstrual discomfort was given relief and the associated back and joint pain decreased substantially. The areas that are most effective are the reflexes to the reproductive and endocrine systems.

• Give attention to the sides of the heel (medial and lateral aspect of each foot); this is where the ovary and uterus reflexes can be found.
• The endocrine system consists of the pituitary gland, the thyroid and parathyroid glands, adrenal gland, pancreas, and ovaries. Refer to a reflexology map to better pinpoint where to reflex!

The area that corresponds to the digestive system reflexes is located on the bottom plantar aspect of each foot. Many of the reflexes to the integral organs that contribute and play key roles in the digestive process are all located here.

• This is a delicious area to give attention to in general as the arch of the foot can really use the care after a day in shoes pounding concrete as well. I refer to this area as the belly of the foot as it's the softer portion of the plantar aspect (between the ball and heel) of each foot.
• Again, refer to a map (below) for more precise reflexology points and where each organ reflex is located.

If you are without a friend or partner, reflexes to every part of the body can be found in your hands too!! I often give myself mini reflexology sessions on the train to and from work. Here’s a link to a great map for the hands.

Maps courtesy of Angel Feet LLC

1. Brain
2. Sinuses/Outer Ear
3. Sinuses/Inner Ear/Eye
4. Temple
5. Pineal/Hypothalamus
6. Pituitary
7. Side of Neck
8. Cervical Spine
9. Shoulder/Arm
10. Neck/Helper to Eye, Inner Ear, Eustachian Tube
11. Neck/Thyroid/Parathyroid/Tonsils
12. Bronchial/Thyroid Helper
13. Chest/Lung
14. Heart
15. Esophagus
16. Thoracic Spine
17. Diaphragm
18. Solar Plexus
19. Liver
20. Gallbladder
21. Stomach
22. Spleen
23. Adrenals
24. Pancreas
25. Kidneys
26. Waist Line
27. Ureter Tube
28. Bladder
29. Duodenum
30. Small Intestine
31. Appendix
32. Ileocecal Valve
33. Ascending Colon
34. Hepatic Flexure
35. Transverse Colon
36. Splenic Flexure
37. Descending Colon
38. Sigmoid Colon
39. Lumbar Spine
40. Sacral Spine
41. Coccyx
42. Sciatic Nerve
43. Upper Jaw/Teeth/Gums
44. Lower Jaw/Teeth/Gums
45. Neck/Throat/Tonsils/Thyroid/Parathyroid
46. Vocal Cords
47. Inner Ear
48. Lymph/Breast/Chest
49. Chest/Breast/Mammary Glands
50. Mid-Back
51. Fallopian Tube/Vas Deferens/Seminal Vesicle
52. Lymph/Groin
53. Nose
54. Thymus
55. Penis/Vagina
56. Uterus/Prostate
57. Chronic Area-Reproductive/Rectum
58. Leg/Knee/Hip/Lower Back Helper
59. Hip/Sciatic
60. Ovary/Testes

Chantel C. Lucier is an ARCB Certified Reflexologist and the Manager of Angel Feet, LLC in New York, one of my relaxation mainstays when lived in New York.