How to give back massage to another person or to yourself

2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44

Comprehensive guide with video.

When can and can not do back massage

A non-professional massage is worth trying if:

• Your back hurts from muscle strain. Massage helps to relax and relieve pain. But if you have diseases of the musculoskeletal system, such as dislocation of the vertebrae or hernia, the effect will be short-lived.
• You want to cheer up. Massage helps relieve stress and improve depression.
• You are looking for a way to sleep better. Massage improves the quality of sleep for various diseases, helps to fight insomnia.

With severe shooting pains and limited mobility, it is better not to massage at home, but consult a specialist. During pregnancy, only a kind of massage is useful: soft, smooth, without pressure and sharp shocking movements. And only after consulting a doctor.

Ilya Nazarov professional masseur

You can't do a back massage when:

• blood diseases and taking anticoagulants;
• damage to the skin in the massage area;
• tumors, bumps of unknown origin in the area of massage;
• exacerbations of any diseases requiring immediate intensive treatment;
• external and internal bleeding;
• acute infectious processes;
• high temperature;
• malignant neoplasms and tuberculosis.

How to give a back massage to another person

How to prepare for a back massage

The massage should be done on such a surface so that the body does not fall through. You can use a hard couch, sofa or bed. If the furniture is too soft, it is better to move to the floor, travel foam or blanket.

Place a horseshoe-shaped massage cushion under your head or roll up a thick towel this way.

Place a small pillow or towel under your shins. This will release pressure from your lower back and help you relax.

You will have to bare your back. Women need to take off their bra or at least unbutton it so that nothing prevents their hands from sliding over the skin.

How to choose oil or cream

Massage oil or cream allows your hands to glide well over the skin. There are classic options suitable even for babies: "Alice", "Nega", "Ballet", "Baby cream" with a fox on the package (called "Fox", "Chanterelle), Johnson's Baby oil.

You can also use almond, avocado, shea, jojoba, grape seed, hemp, and argan oils. They do not clog the pores of the skin.

For aroma, you can add essential oils: 4 drops per tablespoon of the base oil. The main thing is that the person does not have allergies.

As a last resort, you can take sunflower oil.

What massage rules you need to remember

Move close to the spine and do not touch the bone

During the massage, do not touch the spine itself. This effect is used only by people with certain skills, the so-called chiropractors.

Ilya Nazarov professional masseur

• Move in the direction of the lymph flow: from bottom to top and from the center to the sides. Follow the instructions for each exercise carefully.
• Do not hurry. Follow all the techniques of classic massage: stroking, rubbing and especially slow and gentle kneading. This will have more effect.
• Keep your muscles completely relaxed. If you feel their tension, it is worth changing the technique or stopping the massage.

How to do back massage

Perform each movement two to three times. The whole complex will take 15 minutes.

If the person is uncomfortable or in pain, stop.

Superficial planar stroking

Apply oil or cream to your palms to warm them.

Put your fingers together and place your palms on your back. Barely touching the skin, run from the sacrum two or three times to the neck, to the area between the neck and shoulder, to the shoulder joints.

Deep planar stroking

Press lightly on your palms and move in the same directions as last time.

Alternate rubbing

Put your fingers together and place your palms on your back. Move your hands back and forth, slightly shifting the skin. You can rub in any direction: along or across.

Spiral strokes

Place your hands on your body, connect your fingers. Perform spiral movements from the bottom up - from the lower back to the shoulders. Make sure that the skin does not move.

Spiral rubbing

With four fingers together, make circular motions away from the thumb. Start at the bottom and gradually work your way up in a spiral.

Ironing

Bend your fingers and place the middle phalanges on the skin. Move from the middle of your back to the area between your neck and shoulder, and from your lower back to your armpits. Do not press: the movement is light and does not shift the skin.

Sawing

Place both palms on the edge, move your hands back and forth in any direction. Work to the right and left of the spine.

Separate sequential stroking

Alternately, run your palms from the lower back to the area between the neck and shoulder, first on one side of the spine, and then on the other.

Rake stroking

Spread your fingers and walk such a "rake" from the spine to the sides. First, you work with both hands on one side, then on the other.

Shading

Spread your fingers to the side of your spine. Make small movements back and forth, gradually moving to the side.

Rake stroking

Walk your fingers apart from your spine to your sides. See the video above.

Comb-like stroking

Curl your fingers as if you want to make a fist. Place your knuckles on your back and slide them from the bottom up to the sides of the spine.

Spiral rubbing with thumbs

Place your thumbs on either side of the spinal column. Use spiral movements to work through these areas, gradually going up from the bottom.

Separate sequential stroking with two fingers

The technique is performed in the same way as regular sequential stroking: one hand follows the route of the other. However, in this case, you do not work with your entire palm, but only with two fingers. Walk them on both sides of the spine from bottom to top.

Shading on the sides of the spine

This technique is shown above: short stroking movements with fingers apart. Now, in the starting position, the latter are directed not to the side, but to the shoulders. Perform hatching near the spine from bottom to top.

Ironing

Light stroking with the middle phalanges of the fingers. See the video above.

Planing on the sides of the spine

Straighten your palm and bring four fingers together, and grab your large one with your other hand. Place your palm on your back with an edge. Swipe up from the bottom next to your spine. "Plan" to the right and left of the spine, without going over it.

Weighted flat stroking

Perform the stroking with which you started the massage, but with only one palm. Put the second on the first: this will increase the pressure and increase the impact. Perform in three directions: from the sacrum to the neck, the areas between the neck and shoulder, to the shoulders themselves.

Rolling on the thumb

Place the hand perpendicular to the spine with the joined fingers pointing to the side. In a circular motion with the other hand, grab the tissue in front of your thumb and roll it over it. Then go up a little higher and repeat the movement.

Make two passes in each of the three directions on either side of the spine:

• from bottom to top along the spine;
• from the middle of the spine to the area between the neck and the shoulder joint;
• from the lumbar spine to the armpit.

Ironing

Light stroking with the middle phalanges of the fingers. See the video above.

Rolling on fist

Make a fist, place it on the lower back to the right of the spine so that the knuckles are directed towards the shoulders. Grab the tissue in a circular motion with your other hand and roll the formed roller onto your fist. Move up slowly.

Repeat the technique in three directions on either side of the spine:

• from bottom to top along the spine;
• from the middle of the spine to the area between the neck and the shoulder joint;
• from the lumbar spine to the armpit.

Separate sequential stroking

Slide your flat palm parallel to your spine to the left and right of your spine. The second hand catches up with the first, making the same movement. The video is above.

Semicircular kneading

Bring four fingers together, set your thumb to the side. Place your palm just above your lower back, parallel to your spine.

Rotate four fingers perpendicular to the spine, grab the roller of skin and muscles. Without releasing, move your fingers to the starting position, and then release. Move your palm a little higher and repeat.

Walk in this motion from the lower back to the armpit, and then from the middle of the back to the area between the neck and shoulder. Repeat on the other side.

Planar spiral stroking

Place your palm on your body, connect your fingers. Perform a spiral motion from the lower back to the shoulders. See the video above.

Cross kneading

The video shows the development of the side. You need to apply this technique on the area from the cervical spine to the shoulder: stretch the upper part of the trapezius muscle.

Place your palms on the side of your spine just below your neck, with your joined fingers pointing towards your head. Grab your muscles and skin and move one hand towards you. Then, without letting go of the roller, move your other hand towards you, and return the first one back. After that, move your hands a little further to your shoulder and grab another roller.

Work on the right and left sides.

Separate sequential stroking

Slide your flat palm parallel to your spine to the side of it. Once one hand reaches the end, repeat the same with the other. The video can be viewed above.

Deep and then superficial planar stroking

The same techniques that you started with, only in reverse order. Perform in three areas: from the sacrum to the neck, from the sacrum to the shoulders, and from the sacrum to the areas between the neck and shoulders.

How to give yourself a back massage

You can massage the back with balls: massage or tennis. You can buy them in sports or at.

How to prepare for a massage

• Find free space on the floor, you can lay a rug.
• Find a spot next to the wall: some of the techniques are done in an upright position.
• Choose loose-fitting clothing that does not restrict movement.

What massage rules you need to remember

• Roll only muscles and other soft tissues, do not touch the spinal column.
• Breathe deeply and evenly.
• Roll each area for 30 to 60 seconds.
• If there is pain at any point when pressing, move the ball to nearby areas and roll them out.

What movements to perform

There is audio in the video clips below. You can click on the icon and listen to what the presenter is talking about (in English). The full video can be found at.

Study of the upper part against the wall

Place the ball on the upper back to the right of the spine and press it against the wall with your body. Make two or three circular movements with your shoulder. Feel the massager kneading soft tissues. Then bend and straighten your knees, rolling the ball up and down your back in a small range.

Move the massager to the same place to the left of the spine and repeat all over again.

Rolling out the area of the shoulder blades on the floor

Lie on the floor. Place the ball under the shoulder blade to the right of the spine. Lower your pelvis, bend your legs, and wrap your arms around your shoulders so that your upper back is rounded.

Moving your body back and forth, roll the massager under you. You can ride it in small circles.

Repeat on the other side.

Rolling out the middle part

Stand against the wall, place the ball under your mid-back to the right of your spine and press with your body. Sit down a little and straighten again: the massager will move up and down the back, flexing the muscles.

Move the ball to the left side and repeat.

Lumbar unrolling

Sit on the mat, bend your knees and place your feet on the floor. Place the ball under your lower back to the right of your spine and gently lower yourself onto it. Try straightening your legs first. If there is enough pressure, stay in this position for a while.

If you want to intensify the workout, bend your legs again, slightly raise your pelvis and move it so that the ball describes small circles along the back. Roll the massager from side to side and top to bottom.

Change sides and repeat.