Step-by-Step Back Massage
A good massage relieves stress and tension in the back muscles and leads to an overall sense of well-being. Unfortunately, a trip to the spa can be expensive, particularly if it occurs on a regular basis. Although deep-tissue massages should only be done by a professional, there are a few basic massage techniques that are not dangerous when done correctly. The order in which these techniques are performed is essential for the success of the back massage.
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Instructions
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Apply the oil. Pour two long lines all the way down the back on the right and left sides of the spine.
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2
Rub the oil in with both hands flat on either side of the spine. Using long strokes with light pressure, move from the shoulders down to the lower waist, just above the buttocks, and back up to the shoulders again. Repeat until the back muscles are relaxed.
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3
Knead the shoulders. Place the fingertips of the right hand on the right shoulder and those of the left hand on the left shoulder. In a circular motion, knead the shoulders and a firm pressure. This step will loosen up any knots in the muscles.
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4
Massage the lower back with the thumbs. Press the pads of the thumbs into the lower back and press upwards towards the neck. Gradually move to the upper back and shoulders, maintaining the same stroke.
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Pull the hands back down to the upper buttocks with firm, even pressure once you have massaged the neck and shoulders.
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6
Repeat Step 2, this time beginning at the upper buttocks and moving to the shoulders.
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Tips & Warnings
Use a quality massage oil for best results. These products will last longer and you won't have to constantly re-apply.
For best results, be sure that the person receiving the massage is on a flat, hard surface. Use pillows, if necessary, for optimal comfort. Alternative Health Guide online suggests a warm bath or shower before beginning a massage.
Do not rub on the spine.
Although you will need to apply pressure, do not be too forceful unless you have had professional training.
References
- Photo Credit Lower body massage as part of a full body Thai massage. image by Deborah Benbrook from Fotolia.com
