Massages relax the muscles, stimulate circulation and decrease emotional stress. Giving someone a neck or shoulder massage is nice, but if you want to give your loved one a memorable experience, it's worth taking the time to create a relaxing environment and use the correct technique. Read on to find out everything you need to know to get a great massage.
Steps
Method 1 of 3: Using the Right Technique
Step 1. Learn how to touch
The most common type of massage is the Swedish one, which uses four different types of touches to relax and heal the muscles. A full body massage involves all four techniques:
- Touching (or Effleruage) is a smooth touch that relaxes the soft muscles. Hands should slide easily over the body.
- Pinching (or Petrissage) consists in squeezing and poking the muscle between the hands, useful for relieving muscle tension.
- The friction is given by deep movements that require constant pressure to rub the tissues against each other and stimulate circulation.
- Percussion (or Tapotement) is a manipulation done by hitting and tapping the area with the knuckles or cutting.
Step 2. Focus on the muscles, not the bones
When giving a massage, the secret is to use your hands to manipulate the muscles of the neck, shoulders, back, arms, legs and feet. Use a gentle touch to locate soft and fleshy muscles, then massage with your hands. Do not put pressure on the bones, especially the spine and tailbone. If you are unsure about treating a muscle or bone area, use a gentle, light touch to massage the area, and then move on to another area.
Step 3. Apply pressure, but not too much
Manipulate the muscles with your fingers, palms and knuckles. Apply constant pressure to stimulate circulation and loosen the muscles. Don't use your body weight to press a person's muscles, you could cause pain or even cause injury if you squeeze too much.
- When you apply the right amount of pressure, you should feel the muscles move and relax under the skin. The person you are massaging may emit relaxation sighs, but they shouldn't cry out in pain. If he complains, ease the pressure.
- Sometimes, it is difficult to apply pressure with your hands, especially if you are tired. Try using a tennis ball instead of your hands. Place the ball on the muscle you are massaging and roll it gently over your body with your hands.
Step 4. Massage slowly
The person you're massaging shouldn't feel like you're in a hurry. Working too quickly makes the massage less relaxing, and even less effective; you cannot thoroughly massage your muscles if you make quick movements, instead you have to take the time to penetrate deeper.
- Maintain smooth touches when massaging, rather than using fast, jerky movements.
- Divide the total time between the parts of the body you are massaging. For example, if you plan on getting a one-hour massage, spend ten minutes on the neck, twenty on the back and shoulders, ten on the arms, ten on the legs, and ten on the feet.
Step 5. Talk to the person you are massaging
Ask him which muscles he feels tense or sore. Tell him to let you know if the massage is painful or if he feels discomfort, and be sure to respect his wishes during this intimate process.
Method 2 of 3: Perform a Full Massage
Step 1. Start with the neck and shoulder massage
Often people accumulate a lot of tension in this part of the body, and if there is no time to do a full massage, focusing on the neck and shoulders can give immediate relaxation. To massage the neck and shoulders use the following technique:
- Use your fingers to squeeze the side of the neck and gently press on the muscles and tendons. Massage with your thumb and forefinger. You can simultaneously manipulate the head with your free hand.
- Place your hands on your shoulders and place your thumbs on the muscles located on either side of the neck. Squeeze your shoulders and press with your thumbs. Movement must be slow and steady.
- You can also use your forearms to massage your shoulders. Place them on each shoulder and gently rock back and forth to loosen the muscles.
Step 2. Rub your back
Work your way down from the shoulders on either side of the back, rubbing the muscles. When you get to the lower back, massage the muscles by pressing with your hands and thumbs. People who stand or sit for many hours every day often have pain in the lower back, in which case you can focus more time in this area by loosening the muscles well.
- Remember not to put pressure on the spine and other back bones. Focus on the muscles on the sides of the spine.
- Go deeper by kneeling next to the person and placing the palm of the hand on the lower back muscle of the opposite side, with the fingers pointing away from the body. Place your other hand on the back of the first and lean against the muscle. Massage it like this for a few minutes, then switch to the other side.
Step 3. Massage arms and legs
Use both hands to form a circle around the upper arm. Massage your arm muscles with your palms and fingers, moving towards your wrists. Repeat the action with the opposite arm, then work on the legs, starting from the thighs and manipulating the muscles until reaching the ankles.
Step 4. Massage your hands and feet
Place the person on their back, so that their face and torso are now facing up. Massage each hand between your thumb and forefinger, taking care to rub the muscles in your palms, thumbs, and each individual finger. Do the same action with your feet, being careful not to press too hard on the bones.
- Also do some gentle touches on the feet. Try not to tickle the person, as it may break their relaxed state.
- Bend your hands and feet back and forth to stretch the muscles, as if to massage them.
Step 5. Finish with a face and head massage
Kneel behind the person you are massaging and use your fingers to manipulate their temples in a circular fashion. Gently massage the forehead and the root of the nose. Put your fingers on the person's scalp and massage it as if you were making a shampoo.
Method 3 of 3: Create a Relaxing Atmosphere
Step 1. Choose a quiet room
During a massage, external distractions must be minimized. Traffic noises, music and people's voices can disturb the atmosphere that makes massages so emotionally beneficial. The bedroom is the obvious choice, but if there is another room in the house that is quiet and unobstructed, you can use it as a massage room.
- The massage room must be clean, tidy and free from clutter that could make the person feel anxious or stressed. If you use the bedroom and there is a pile of laundry in one corner, tidy up before starting the massage.
- Choose a room with lots of privacy. Find a space where you don't risk being interrupted by children, roommates, or hanging around pets. If your bedroom door has a lock, consider using it.
- Make sure the temperature in the room is comfortable so that the person you are massaging is not too cold or hot.
Step 2. Prepare the massage base
Professional ones are done on massage tables, but any flat, comfortable surface is appropriate for a massage at home. You can use the bed, the floor, or even the dining table, as long as it is solid enough to support a person's weight without breaking.
- Cover the massage base with clean, soft sheets. If the person you're massaging tends to get cold, you can put on a warm blanket or two. The surface must be flat and smooth, to allow the person you are massaging to feel as comfortable as possible and at the same time feel well supported.
- Give a small pillow to rest your head during the massage.
Step 3. Set up a small table with the necessary tools
For the simplest massage, all you need is your hands. However, some additions can make the experience more effective and enjoyable. Prepare the massage, placing a small table with these elements:
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Massage oil or lotion. Apply a little oil or lotion before starting to massage the body to help your hands glide evenly on the skin. This prevents irritating chafing and painful friction.
- Specialty massage oils are sold at health and beauty stores, but you can also use almond oil, jojoba oil, or another cosmetic oil from specialty stores.
- Create your massage oil from coconut oil by mixing it with a few drops of essential oil, such as lavender, which helps relaxation, or lemongrass, with its energizing properties.
- A few clean towels. If you use oil or lotion, it is good to have a couple of towels to clean yourself if the oil is too much. You can also use towels to cover those parts of the body that aren't being massaged, so they stay warm while you work on the others.
Step 4. Study lighting and music
The lighting in the room must be soft, but not too dark, to make the environment relaxing but not soporific. Turn off the main light in the room and, if the sun is high, close the blinds. You can light up by putting a few candles in the room. If you want some music to help the person relax, choose a quiet instrumental genre without a pounding rhythm.
Step 5. Help the person get comfortable
Invite her into the room and show her the bed or area on the floor that you have prepared for the massage. Evaluate together what to wear them during the massage. If clothing is being worn, it should be thin and light so that the massage can also be effective through the fabric.
- Tell the person to lie face down on the bed or massage space.
- It is advisable to leave the room for a few minutes so that the person has time to get comfortable before starting the massage.
