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Massage is a beneficial and relaxing practice that most people welcome. Although there are many trained massage therapists available, you can offer a loved one a back massage yourself. With a little knowledge and a dab or two of lotion, you can help a friend or partner relax and de-stress.
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Back Massage Tips
- Make the recipient comfortable.
- Use plenty of oil to lubricate the massage.
- Start with light motions called effleurage, working from the bottom upwards.
- Once the muscles are warm, apply more pressure.
- Try using your lower arms and elbows to massage and apply pressure.
- Ask recipient to tell you if the pressure is too much or not enough.
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Step 1: Prep Recipient and Space
- Anyone can give a quick five-minute massage to someone's shoulders or back. However, the full benefits of massage are much better felt if you prepare the right environment and supplies.
- Obtain a bottle of body moisturizer, lotion or oil. This will help your hands glide easily and massage more effectively.Genesis: How to Give a Back Massage
- -Keep your hands well-lubricated and add more moisture as you work.
- -Lotion reduces friction and decreases the chance you could damage or hurt the recipient's skin.
- -Make sure the massage recipient is not allergic to the lotion you use.MedlinePlus: X-Plain Massage Therapy Reference
- Adding a drop or two of essential oils, such as lavender or sandalwood, to the lotion can make the massage more enjoyable and relaxing.Muti: Essential Oils Guide
- Different oils offer different benefits. Check out Muti's Essential Oil Guide to find out which oil is right for your massage.Muti: Essential Oils Guide
- Play some soft music in the background to encourage the person to meditate and relax.MedlinePlus: X-Plain Massage Therapy Reference
- The right music can put the recipient in the perfect frame of mind to relax.
- If your friend or loved one is comfortable doing so, have them remove all upper clothing.MedlinePlus: X-Plain Massage Therapy Reference
- Have the person lie down on a bed or other raised, firm surface.Genesis: How to Give a Back Massage
- You can have the person lie down on the floor, but you will have to crouch on the floor and may tire quickly.
- For female recipients, have them position a rolled-up towel under their breasts to reduce pressure.
- Make sure your nails are relatively short and won't scratch.Genesis: How to Give a Back Massage
- Make sure the recipient is warm enough and the room is comfortable.Genesis: How to Give a Back Massage
Step 2: Start at the Bottom
- When you are standing on your feet, your lower back supports most of your body weight.Medicinenet.com: Lower Back Pain Because of this, lower back pain is quite common. In addition to massaging the lower back, massaging the legs can also be welcome. Sometimes, lower back pain causes leg pain and massaging the legs brings relief.Spine-Health: Common Causes of Lower Back Pain
- To start, run your hands over the back with a light pressure; this movement is known as effluerage.Expert Village: Effleurage Massage Tips Effleurage warms the muscles up along the spine. Here's what to do:
- If you have the recipient lie on an elevated surface, it will be easier for you to put your body weight behind your massage strokes.
- As you are massaging, make sure not to rely just on your hands or you'll wear yourself out. You need to bring your whole body and core strength into the massage.WebMD Video: Therapeutic Benefits of Massage (Time: 2:29)
- Start near the tailbone.
- Press your thumbs along both sides of the spine.Genesis: How to Give a Back Massage
- Pay careful attention to these muscles surrounding the spine because this area is where people most commonly feel back pain.Medicinenet.com: Dealing with Back Pain
- Sweep your thumbs and hands along the spine, working in long, sweeping strokes with a light-to-moderate amount of pressure.YouTube Video: Learn How to Give a Massage (Time: 3:27)
- YouTube Video: Learn How to Give a Massage: Effleurage (Time: 3:27)
- If you and the recipient are comfortable, you can gently massage and squeeze their buttocks and lower legs to help alleviate lower back and leg pain.
Step 3: Move Up Along the Back
- Effleurage warms the muscles up and prepares them for a firmer, stronger stroke. As you start moving up their back, you will want to increase pressure to the point that it is comfortable to the recipient. Have them be your guide as to how much pressure you add in areas.
- Press more deeply along the spine with your thumbs and palms.
- Sweep your hands away from the spine and out in circular motions.YouTube Video: Learn How to Give a Massage (Time: 3:27)
- Use your fingers and hands to knead and squeeze the muscles along the side.
- This squeezing is known as petrissage.Science & Medicine: Massage (October 1999)
- Try using your lower arms and elbows to massage and apply pressure.
- Make sure not to apply direct pressure to the spine as this can injure it.Better Massage Therapy: Tips for Giving a Good Back Massage
Step 4: Soothe the Shoulders
- Sitting for too long at a desk, standing hunched over a table, improper posture and large breasts can all cause shoulder pain.Health and Age: Large Breasts and Back Pain (September 12, 2008) Tension and stress often manifest in the shoulders, and the shoulders can accumulate sore areas. As you are massaging, be on the lookout for specific muscle tension in certain areas. You might run across a "knot," which is a hard, stiff muscle.Lake Tahoe Massage Therapy: What is a muscle knot? Carefully massage this area in order to encourage the muscle to relax and loosen.
- Starting at the base of the neck and working outward, use your thumbs to make little circles along the shoulders.Memorial Hospital: Seven Minute Shoulder Massage
- Squeeze the trapezius muscles, which start at the base of the skull, extend to the shoulder and reach down to the back.University of Wisconsin-Stout: Weight Training Muscle Diagram
- Knead the upper arms with your fingers and hands.
Step 5: Work on the Head
- Don't forget the head! Your back and spine are intimately connected with the rest of your body, so soothing one area can help soothe others. A headache can often be relieved with a gentle, precise head massage. Below are several ways of massaging the head and neck.
- With your fingers, massage along the bottom scalp on both sides of the spine.YouTube Video: Full Back Massage (Time: 7:39)
- With your thumbs, apply pressure behind the ears along the hard part of the skull, but be careful of the fleshy area directly behind the earlobes.
- With both thumbs, press on the spot where the spine connects to the skull.
- With the recipient on their back, cup the person's head in both hands.
- Place your thumbs behind the jaw and your index fingers on the base of the spine where it connects with the skull.Memorial Hospital: Seven Minute Shoulder Massage.
- Let the person's head rest in your hands, and gently move your fingers in little circles.
- With your thumbs, firmly massage the temples and along the person's hairline, rubbing in small circles.WebMD: Massage Therapy for Stress Relief and Much More
Step 6: Finishing Touches
- When you are finished with the massage, the recipient will be relaxed, calm and perhaps even asleep! So, finish the massage on a nice note.
- Make sure to wipe off any excessive lotion that still may be left on the recipient's skin.Genesis: How to Give a Back Massage
- Be aware that the recipient may be a little dizzy or disoriented after the massage.About.com: Massage Therapy
- Encourage them to slowly rise up and take their time getting dressed; otherwise, a slip or fall can result.About.com: Massage Therapy
- In addition, encourage the recipient to drink plenty of water to help flush toxins away.MedlinePlus: X-Plain Massage Therapy Reference
- Once the recipient is back on their feet and feeling good, it might be the time to suggest that they give your aching, sore muscles a nice rub.
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