Even if you don't have any training, you can still give someone a relaxing, tissue stimulating massage.You can begin giving quality massages at home by learning some of the basic massage techniques.Without professional training, you should only apply light pressure to your techniques.
Step 1: Pick a location that is comfortable.
A massage table has a face cradle for alignment of the spine and is built for comfort.There are alternatives if that isn't available.If you don't have access to a massage table, you can use the floor, couch, bed, or even a kitchen table if it's sturdy enough for the person to lie on.Each option has drawbacks that make it less ideal than a massage table, mostly due to the fact that the person giving the massage has to lean over in uncomfortable ways.If a bed is the best option, make sure that the suggestion is not offensive.Discuss with the person that the massage will take place on a bed.
Step 2: The mat should be placed down.
If you don't have access to a massage table, then lay down a soft mat.The person receiving the massage should use a mat that is at least two inches thick.
Step 3: Put a sheet over the table.
Since the person will dress down most or all of the way for his or her massage, a clean sheet over the mat or table will be more comfortable.Any excess oil will be caught by it.
Step 4: Prepare the room.
Make sure the room is warm.The atmosphere here is ideal for relaxing the muscles you are trying to massage.Play some boring music.Quiet classical music will help the person relax.Driving music won't help.The volume should be kept low.There's no glare in the room if the lights are turned down just enough.Light scented candles.Since some people enjoy the smell while others are too sensitive to it, you should ask the person before lighting the candles.
Step 5: The person should undress to his or her comfort level.
If you are using oil or lotion, you should get a massage without clothing.Request that the person doesn't dress up too much.Above and beyond the one covering the table, always provide an additional towel or sheet.The person can lie down and cover the parts of his or her body not being touched.This will make the environment more comfortable and relaxing.If privacy is a concern, leave the room and have the person cover himself/herself with a towel or sheet.Make sure the person is ready to reenter the room.If the person left their pants or underwear on, you could put the edge of the towel or sheet into the waistband to make sure there was no oil from the massage.
Step 6: Have the person lie down.
The person's face will rest in the face cradle if you have a proper massage table.If it is comfortable for the person, you can use a pillow or towel.The person's lower back will be supported by this.
Step 7: The person has their back exposed.
If the person wrapped a towel while undressing or pulled the additional sheet all the way up, then fold the material down to expose their back.
Step 8: You should tell the person you are about to start with.
Let them know if it's painful or uncomfortable.Having a feeling of trust in you is a part of being comfortable.This is not a good time to make jokes.Before you start, ask them where they usually feel tension or pain, if they've gone to physical therapy in the past, and whether or not they have a diagnosis.This will give you a better idea of their situation so you can help and not make their pain worse.Don't forget to remind the person to take a deep breath.It will help with relaxation.
Step 9: Rub the palm of your hand with the massage oil.
The size of a quarter is what you should start with.Rub it between your hands to warm it.There are good oils to use.You can try scented and speciality massage oils on the market.
Step 10: The oil should be spread around.
The main technique for spreading the warmed oil across the person's back is called effleurage, which means "light friction." Use gliding movements in long, even strokes.Start at the bottom of the person's back with all of your hands.Always upward toward the heart, while applying pressure, and then lightly bring the hands down the outside of the back.As you bring your hands back down, don't apply pressure.Slowly increasing from light to medium pressure will warm up the back muscles.The shoulders and neck are important.
Step 11: Use petrissage techniques.
The shorter, circular strokes used by Petrissage have more pressure.This is a kneading technique that uses rolling and pressing to increase circulation.The palm, fingers, or even the knuckles can be used in this technique.The movement should come from the waist.This will help keep you alert.Go across the entire back for a few minutes.You can change between this and lighter movements.Light to medium pressure is all you need to apply petrissage movements.
Step 12: The strokes should be applied with percussion.
Percussive strokes are collections of brief, repetitive contacts with parts of the hand.You can use your cupped hands, fingertips gathered to an even point, or the flat of your fingers on the knuckle side to make contacts.The movements have a positive effect on the tissue.Flex your wrists and use quick movements to perform tapotement techniques.This makes sure you don't apply too much pressure.The techniques should be applied across the person's entire back.
Step 13: You can use muscle- lifting techniques.
Close your fingers and hold out your thumb.Put pressure on a lifting motion.Keep alternating hands in the movement.Move up and down a few times.
Step 14: You can use a fanning technique.
You should be at the head of the table.Just below the neck and on either side of the spine, position your thumbs.Using a "fanning" motion with your thumbs extended, push gently down toward the lower back, not down towards the ground.Move your pressure from the top of the back down to the person's hips.Make sure you are massaging the muscles on either side of the spine.Massaging over the spine can be dangerous if you aren't trained.
Step 15: Put twists on them.
Return to the person's side.While the other hand rests on the near hip, reach around the far hip with one hand.Pull one hand towards you as the other pushes away; in the middle, they should slide against each other, in opposite directions.When you reach the shoulder area, repeat this stroke up the back.Three times.