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15 Steps Of Back Massage To Make You Stress Free Instantly

The health benefits of taking a massage can prove to be miraculous on your health. It can ease all the muscle tension after a long week of a gruelling sitting job, healing anxiety & headache to provide better sleep and immunity.

But, how to perform massage is an art to master. Here we go.

Source: WikiHow   

 

 

15 Steps Of Back Massage To Make You Stress Free Instantly

15 Steps Of Back Massage To Make You Stress Free Instantly

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  in Health & Fitness

#1 Finding a comforting place to have a massage

#1 Finding a comforting place to have a massage

The ideal place to lie for a massage can be a massage table. But in case you don't have it, your bed can also do the job.

#2 Let a good quality mat sit over the table

#2 Let a good quality mat sit over the table

The thickness of mat can ideally be 2 inches.

#3 Cover the mat with a clean sheet

#3 Cover the mat with a clean sheet

This way, the hygiene will be maintained and the person taking the massage will feel good.

#4 Some preparations to be done

#4 Some preparations to be done

The lights should be dimmed and the temperature of the room must be warm. With a soft music playing and aromatic candles burning, the atmosphere gets perfect.

#5 Let the person take his time to undress

#5 Let the person take his time to undress

Provide him/her with an additional towel and let them take privacy and make decisions to what to wear and what no to.

#6 Make him/her lie on his stomach

#6 Make him/her lie on his stomach

This is the most comfortable position to have a massage.

#7 Uncover the back of the person

#7 Uncover the back of the person

Since massaging the back is most important, this is an unavoidable step.

#8 Make him/her feel better

#8 Make him/her feel better

Ask him to tell if he ever feels pain during the process. Also, taking deep breathing helps.

#9 Take massage oil in your hands

#9 Take massage oil in your hands

Anyone amongst Coconut, Grapeseed, Jojoba and almond oils will be the best choices.

#10 Spread oil around the back

#10 Spread oil around the back

Using whole of your hands, reach up to the heart and creating a pressure, come down towards the lower spine. Remember not to forget the shoulder and neck area.

#11 Use petrissage technique

#11 Use petrissage technique

This technique uses shorter, circular strokes with more pressure than effleurage. Take 2-5 minutes to do this.

#12 Percussive strokes

#12 Percussive strokes

These strokes are collections of repetitive contacts of a part of hands. Use your wrists flexed and try to make quick repetitions.

#13 The muscle-lifting technique

#13 The muscle-lifting technique

The step uses your fingers and thumb while you apply pressure in a twisting and lifting motion.

#14 The fanning Technique

#14 The fanning Technique

Take your thumbs at the top of the back and gently push your thumb downwards towards the lower back with your pressure angled towards the person's feet and not towards the ground. Take a note that you should never massage the spine, but around it.

#15 Twist application

#15 Twist application

Coming back to the person's side, Reach around the far hip with one hand, with other hand resting on the near hip. Now, pull one hand towards you as the other one pushes away and in the middle, they should slide against each other.

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