How to Give a Massage in 15 Minutes

Guide Note Sometimes a quick massage is all you need to relax and get back on track. To learn how to do the favor for a friend or loved one, keep reading. You'll be a capable, efficient masseuse in no time.

Table of Contents

Quick Massage Tips

  1. Try doing a quick but thorough chair massage, applying pressure up and down each side of the spine.
  2. A neck and shoulder massage allows you to concentrate on a small area for a short period of time.
  3. Try squeezing the trapezoidal muscles on either side of the neck slowly and gently a few times.
  4. Move fingers in a circular motion on the scalp to mimic shampooing.
  5. At the base of the skull, press fingers down and hold to relieve tension at pressure points.

Disclaimer

  • The content in this page is not a substitute for professional medical advice. Please contact your doctor before using the information presented here.

More Mahalo Health How Tos

Introduction

  • While extensive massage therapy is often prescribed to reduce stress or treat a chronic medical condition, a quick massage can also relax you when you're pressed for time or just need a break.1 Whether you're changing planes at the airport and don't want to pay for a massage, or you'd like to help a significant other relax after a long day, knowing the basics of massage will help calm you and yours in a matter of minutes.2

Step 1: Chair Massage

(CC photo by Saquan Stimpson)
(CC photo by Saquan Stimpson)
  • While a friend sits in a chair, you'll work out the kinks.
  1. A chair massage is a quick and effective means of relieving tension.3
  2. Whether you have a professional massage chair or not, have the person receiving the massage sit so his back is facing you, with the neck bent slightly.
  3. Move your hands along the spine, up and down to start. You can "shake" the back slightly when you apply pressure.3
  4. Try placing thumbs at the base of the neck and pressing down, holding for a few seconds, to relieve tension. Then move thumbs from the scalp downward along the spine.3


Step 2: Neck and Shoulder Massage

(Creative Commons photo by Przemko Stachowski)
(Creative Commons photo by Przemko Stachowski)
  • A neck and shoulder massage can provide a very relaxing 15 minutes, and you won't need to bother with oils or removing clothing.
  1. Giving a neck and shoulder massage allows you to focus on a small area, so you can devote all 15 minutes to tension in one part of the body.4
  2. Whomever is lucky enough to enjoy this massage should sit on a straight-backed chair turned backwards with a cushion for chin support, so the neck is relaxed.4
  3. There are a number of techniques for this type of massage. A couple of popular methods include:
    • Upper Trapezius Squeeze: While standing behind the person, carefully squeeze the triangle-shaped muscle on either side of the neck with each hand. Squeeze toward the shoulder, increasing pressure as you continue. Try this a few times.4
    • Neck Rub: Stand to the side of the person, facing him as he sits in the chair. Make "lobster claws" with your hands, keeping the thumb away from the rest of the fingers. Place each hand on the neck and "lift and rub" the neck muscles, alternating hands and getting into a rhythm.4

Scalp Massage

  • A few minutes of scalp massage can be had anywhere and will make a huge difference.
  1. Standing in front of the person (who can be sitting or lying down), place your hands at the person's hairline (where the neck meets the hairline). Keeping fingers close together, start to make small circles with the fingers along the hairline and up and down the scalp, like you're washing your hair.4
  2. A scalp massage is mostly using your fingers to recreate how you shampoo your hair. Just keep your rhythm consistent and fingers relaxed.5
  3. In other parts of the world, a shampoo-neck massage combo is standard practice at every beauty salon, for less than $2. If you're doing it yourself, consider starting with a shampoo and gentle head massage before moving on to the neck.6

Step 3: More Massage Basics

(Creative Commons photo by Valentina Powers)
(Creative Commons photo by Valentina Powers)
  • Whether you want to try more traditional massage techniques or want to expand on your new knowledge, below are more resources for your inner masseuse.
  1. View VideoJug's collection of massage videos to go into greater depth with particular techniques or to focus on a specific part of the body.7
  2. Check out this group of massage how-to videos to get the visual breakdown on everything from shiatsu to massaging calf muscles.8
  3. ScienceDaily notes that a quick rubdown after exercising may speed recovery and heal injury, so you might want to put your 15 minutes to use after a friend or relative has just come back from a training run or session at the gym.9
  4. Also see Mahalo's pages on How to Give a Foot Massage, How to Give a Swedish Massage and Massage Therapy to learn more.

Conclusion

  • A quick massage can relieve more tension that you might have imagined. And now that you know how to give an effective massage, make sure your partner returns the favor! If you want to treat yourself to a professional experience, you may pick up a few tips during your session. Just make sure your masseuse is certified by the American Massage Therapy Association.10

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References for How To Give a Massage in 15 Minutes

  1. ↑ Mayo Clinic: Massage: A Relaxing Method to Relieve Stress and Pain
  2. ↑ Los Angeles Times: On the Go and Stressed? Treat Yourself to an Airport Massage
  3. ↑ 3.0 3.1 3.2 Livestrong: How to Give a Chair Massage
  4. ↑ 4.0 4.1 4.2 4.3 4.4 VideoJug: How to Give Neck and Shoulder Massage
  5. ↑ Livestrong: How to Give A Scalp Massage
  6. ↑ San Francisco Chronicle: The $1.35 Shampoo and Massage
  7. ↑ VideoJug: Massage Videos
  8. ↑ YouTube: Massage Videos
  9. ↑ Science Daily: Massaging Muscles Facilitates Recovery After Exercise
  10. ↑ American Massage Therapy Association: Homepage


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