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Sometimes a quick massage is all you need to relax and get back on track. Using our guide, learn how to give a massage in 15 minutes. 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.
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Quick Massage Tips
- Try doing a quick but thorough chair massage, applying pressure up and down each side of the spine.
- A neck and shoulder massage allows you to concentrate on a small area for a short period of time.
- Try squeezing the trapezoidal muscles on either side of the neck slowly and gently a few times.
- Move fingers in a circular motion on the scalp to mimic shampooing.
- At the base of the skull, press fingers down and hold to relieve tension at pressure points.
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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.
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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.Mayo Clinic: Massage: A Relaxing Method to Relieve Stress and Pain 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.Los Angeles Times: On the Go and Stressed? Treat Yourself to an Airport Massage
Step 1: Chair Massage
- While a friend sits in a chair, you'll work out the kinks.
- A chair massage is a quick and effective means of relieving tension.Livestrong: How to Give a Chair Massage
- 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.
- Move your hands along the spine, up and down to start. You can "shake" the back slightly when you apply pressure.Livestrong: How to Give a Chair Massage
- 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.Livestrong: How to Give a Chair Massage
Step 2: Neck and Shoulder Massage
- A neck and shoulder massage can provide a very relaxing 15 minutes, and you won't need to bother with oils or removing clothing.
- 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.VideoJug: How to Give Neck and Shoulder Massage
- 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.VideoJug: How to Give Neck and Shoulder Massage
- 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.VideoJug: How to Give Neck and Shoulder Massage
- 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.VideoJug: How to Give Neck and Shoulder Massage
Scalp Massage
- A few minutes of scalp massage can be had anywhere and will make a huge difference.
- 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.VideoJug: How to Give Neck and Shoulder Massage
- A scalp massage is mostly using your fingers to recreate how you shampoo your hair. Just keep your rhythm consistent and fingers relaxed.Livestrong: How to Give A Scalp Massage
- 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.San Francisco Chronicle: The $1.35 Shampoo and Massage
Step 3: More Massage Basics
- 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.
- 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.VideoJug: Massage Videos
- Check out this group of massage how-to videos to get the visual breakdown on everything from shiatsu to massaging calf muscles.YouTube Video: Massage Videos
- 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.Science Daily: Massaging Muscles Facilitates Recovery After Exercise
- 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.American Massage Therapy Association: Homepage
