What do I need to do gua sha at home?

A smooth edge and a little oil. A purpose-made board, the handle of a smooth spoon, or a rounded stone all work the same way. The oil matters more than the tool: scraping dry skin is what makes people give up.

Which direction do you scrape with gua sha?

One direction only. On the neck, the inner forearm and the upper back that means downward, following the line in the video. You lift the board off between strokes. Scratching back and forth is the most common beginner mistake, and it is what causes redness that lasts.

How often should I do gua sha?

A few minutes at a time, most people pairing it with an evening or bedtime routine. Consistency matters far more than length. The traditional view is that a regular short practice is preferable to an occasional long one.

Is gua sha safe during pregnancy?

Some areas are traditionally avoided during pregnancy. Gua sha is a traditional wellness practice and not a treatment for any condition. If you are pregnant, or have a skin condition, a recent injury, or ongoing symptoms, check with a qualified practitioner before trying it.

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Traditional practice · educational

Gua Sha at Home: Four Areas, One Direction

Everything here is hands-only and equipment-free — a smooth edge and a little oil. Four short videos, in the order most people find useful: neck, forearm, foot, upper back.

Going further? arms and hands (outer forearm and inner upper arm, opposite directions) · legs and ankle · face and jawline · neck order and drainage

The four rules that matter

One direction only. Downward strokes, and lift off between them. Back-and-forth is the mistake beginners make.
Light pressure. The board held at roughly 45°, not pressed hard. It should never sting.
Oil the skin first. A few drops warmed between the palms. Dry scraping pulls the skin.
Five strokes, then switch sides. That's it. Slow beats more.

No board? A smooth spoon handle or a rounded stone works the same way. Jump to the areas →

How it works

Line — follow the path on the video, not the whole area. Narrow beats broad.

Angle — about 45° to the skin, edge leading.

Rhythm — slow and even, about one stroke every two seconds.

Then — a glass of water, and give it a few minutes before bed.

The four areas, with video

Neck & shoulder

Gallbladder meridian · 胆经

The line that runs from just behind the ear down toward the shoulder. Turn your head slightly away to expose it, and scrape down toward the shoulder — five slow strokes, then the other side.

Watch for: the tender spot below the ear is usually the first thing people feel. Ease off there rather than pushing through.

Ease off if you feel anything sharp

Inner forearm

Pericardium meridian · 心包经

Open your palm and you'll find the line — inner forearm, elbow to wrist. A slow evening one you can do sitting on the edge of the bed, five strokes downward, same hand each time.

Why this one: it needs no standing up, no mirror, and no time of day. The easiest of the four to make a habit of.

Sole of the foot

Kidney meridian · 肾经

Your feet carry the whole day. Warm a little oil between your palms, then short outward strokes across the sole, around the arch. Three slow minutes before bed.

Then: a glass of warm water. This is the one most people pair with the bedtime routine.

Upper back

Bladder meridian · 膀胱经

Two lines run down either side of the spine, from the top of the back toward the waist. Oil the skin, scrape downward, five strokes per side. This one needs a mirror or a second person to do it properly.

Skip it if you have a fresh injury, a rash, or any skin condition in the area.

These four are traditional practice, not treatment for any condition. Gua sha comes from a long line of Chinese bodywork; it's not a substitute for seeing a clinician about anything persistent.

Prefer pressure points to scraping?

The 21-Day Ritual covers a full 21-evening sequence with exact locations, how long to hold, and pregnancy flags — no tools at all.

30 pages, printable, phone-friendly
Two indexes: start from your goal, or start from how you feel
Six short routines: bedtime, daily reset, travel, hands, eyes, monthly comfort

Get the 21-Day Ritual — $59 Want all 21 evenings — $59

Just want the face on its own?
The Face Ritual — $9.99
Forehead, under-eye, cheeks and jawline — 13 pages.

Neck and shoulder tension, without a tool →GB20, GB21 and SI3 — where each one sits Arms and hands, when they feel heavy →Wrist to elbow on the outside, elbow to shoulder on the inside The three points for a calmer bedtime →HT7, Yin Tang and KI1 — what each one is used for

This is traditional wellness education, not medical advice. It does not diagnose, treat, or cure any condition. Some areas should be avoided in pregnancy — check with a practitioner first. Stop and see a clinician for persistent or severe symptoms. Read our terms and privacy policy.