here is a website I found that you can use with Robert's new wave or rapido exercises. http://www.spirit-alembic.com/mazloth.html
I have a hard time with the exercises because mt attacker knows what I'm doing at all times and interfers. You use a light massage. I was getting pain in my left elbow and I knew my attacker was the cause. On the web it shows to massage the elbows. You will find the Qabalah look under each chakra and you will find the exercises for parts of the hands, feet, and lower leg and arms. You will also see
that simulating a certain body part for each chakra is associated with a body organ.