Effleurage is a smooth stroke that relaxes soft muscle tissue. Your hands should glide easily over the surface of the body. Petrissage involves squeezing and rolling the muscle between your hands, which is useful for loosening muscle tension. Friction is the use of deep movements administered with steady pressure in order to cause tissues to rub against one another and stimulate circulation. Tapotement is a staccato tap done with the sides or heels of the hands.
When you apply the right amount of pressure, you should be able to feel the muscle move and relax under the skin. The person you’re massaging might utter sounds of relaxation, but he or she should not cry out in pain. If the person complains, ease up. Sometimes it’s difficult to apply even pressure using your hands, especially if you get tired after awhile. Try using a tennis ball instead of your hands. Place the ball against the muscle you’re massaging and use your hand to gently roll it against the body.
Use steady, even strokes as you massage, rather than quick, jerky motions. Divide the total massage time among the body parts you are massaging. For example, if you planned for the massage to take an hour, 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.
The massage room should be clean, without excessive clutter or messy areas that could make the person you’re massaging feel anxious or stressed out. If you’re using the bedroom and there’s a pile of laundry in the corner, clean it up before you start the massage. Choose a room with plenty of privacy. Find a place where you aren’t likely to get interrupted by children, roommates or pets wandering in. If the door to the room has a lock, you may want to consider using it. Make sure the temperature in the room is comfortable, so that the person you’re massaging doesn’t get too cold or warm.
Line the massage area with clean, soft sheets. [9] X Research source If the person you’re massaging tends to get cold, you could also line the area with a warm blanket or two. The surface you’re using should be flat and smooth, so the person being massaged feels as comfortable as possible while also being supported. Provide a small pillow for the person to rest their head upon during the massage.
Massage oil or lotion. Applying some oil or lotion before you begin rubbing the person’s body will help your hands slide smoothly across their skin. This prevents chafing and irritating or painful friction. Special massage oils are sold in health and beauty stores, but you could also use almond oil, jojoba oil or another cosmetic-grade oil from the health food store. Make your own massage oil by mixing coconut oil with a few drops of essential oil, such as lavender, which promotes relaxation, or lemongrass, which is energizing. A few clean towels. If you decide to use oil or lotion, it’s good to have a few towels in case you need to wipe up spills or excess liquid as you go. You might also use the towels to cover parts of the person’s body that aren’t being massaged so they stay warm while you work on other parts of the body.
Let the person know that he or she should lie face down on the bed or massage area. You may want to leave the room for a few minutes so they have time to get comfortable before the massage begins.
Use your fingers to grasp the side of the neck and gently press on the muscles and tendons. Knead with your thumb and forefingers. You can massage the head at the same time with your free hand. Rest your fingers over the shoulders and place your thumbs on the muscles located on either side of the neck. Squeeze the shoulders and press in with your thumbs. The motion should be slow and steady. You can also use your forearms to massage the shoulders. Rest your forearms on either shoulder and gently rock back and forth to loosen the shoulder muscles. [11] X Expert Source Marty MoralesProfessional Massage Therapist Expert Interview. 20 December 2019.
Remember not to exert pressure on the spine and other back bones. Focus on the muscles to either side of the spine. Go deeper by kneeling beside the person and placing the heel of your hand on the lower back muscle on the opposite side, with your fingers pointing away from the body. Place your other hand on top of your first hand and lean into the muscle. Knead the muscle this way for a few minutes, then switch to the other side.
Use gentle, even strokes on the feet. Try not to tickle the person, since that could break their state of relaxation. Bend the hands and feet back and forth to stretch the muscles as you massage them.
