How to Give a Backrub
A good backrub, or back massage, helps relax tense muscles and relieves stress. But it is more than just moving your hands over the back. Backrubs increase circulation, allowing more blood flow to the muscles and skin. They help ease stiffness and pain and provide relief to those who are required to spend a significant amount of time in bed or in front of a computer. Instrumental CDs that include soothing nature sounds such as waves, rain and birds, tend to enhance the backrub's relaxing effect.
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Instructions
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Set the container of body oil in warm water for 10 minutes to remove any chill from the oil.
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Ask the person to lie on their stomach on a flat surface, such as a bed, with their bare back facing up. Place a towel next to the back to wipe excess oil.
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Pour a small amount of warm oil in your hands and rub them together, distributing the oil evenly over your palms and fingers. Apply more oil during the backrub as needed to keep the hands moving smoothly over the skin, avoiding pulling and pinching. Jojoba and almond oil are skin friendly and are absorbed quickly.
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Press the heels of your hands gently against the base of the bare back. Move your hands upward on both sides of the spine until you reach the top of the shoulder blades, using circular movements to increase circulation. Press more firmly with the thumbs as you move the circular motions up the back.
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Massage across the shoulders and down the upper arms area in each direction from the center of the back, continuing the circular motions. Pay particular attention to the space between the shoulder blades and the big muscle that leads from the neck to the shoulders.
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Repeat the backrub process for as long as desired.
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Tips & Warnings
All items needed for the backrub are available at health stores and large supermarkets.
Using warm oil for the backrub is more relaxing than cool or cold oil and helps your hands glide smoothly across the skin.
Determine the temperature in the room, making sure there is adequate warmth to ensure the person's comfort.
A backrub performed at bedtime often helps a person relax and fall asleep.
Certain people may not be able to have a backrub because of medical problems or injury. Always check with a caregiver or physician before attempting to give these people a backrub or massage.
Ask the person receiving the massage if too much or too little pressure is being applied and adjust appropriately. Question them as to any pain.
Never massage bone or push directly on the spinal column.
References
- Photo Credit Stockbyte/Stockbyte/Getty Images
