Classic back massage at home. How to do a back massage

Back massage at home is a procedure accessible to everyone, not only therapeutic, but also pleasant. Five thousand years ago, the healers of ancient China began to use massage, and it is still one of the the most effective methods natural medicine. It is not at all necessary to take long courses or always contact a professional massage therapist. You can learn how to perform simple massage techniques quickly and with a minimum of effort. Your loved ones will be very happy about your new skills.

The main rule that should never be violated is that the spine itself cannot be massaged. Don't rub it, and especially don't put pressure on it. The area around the spine that needs to be massaged is not the spine itself. You should also not apply pressure or force on your back in the area of the kidneys and between the shoulder blades. Only soft, calm movements of the massage therapist are appropriate here.

Traditionally, massage includes the following techniques: rubbing, patting, stroking, pinching and kneading. The cervical area needs to be rubbed and kneaded more strong movements than the thoracic and lumbosacral. It is the cervical and shoulder region are under the greatest strain.

The golden rule of a massage therapist is to listen to the feelings of the person who is undergoing medical procedure. It is necessary to perform a massage in a way that is comfortable for the patient, with one condition - do not violate contraindications.

What are the benefits of back massage?

Blood circulation improves, which helps cope with cardiovascular problems;
Cells and tissues receive nutrients faster;
Spasm of the spinal muscles goes away;
New capillaries open and oxygen-containing cells come to life;
Blood pressure returns to normal;
Stress and nervous tension disappear.

When performing spinal massage at home, do not forget that even gentle techniques may have contraindications:

Dermatological infections;
Fungal diseases;
Vascular pathologies;
Injuries;
fever or fever;
Exposure to alcohol and other drugs;
Blood pressure problems;
Kidney or liver failure;
Allergies, swelling;
Oncology;
STD.

How to prepare

Before the massage, wash your hands thoroughly. The palms need to be lubricated with special oil so that they glide well over the patient’s skin. Apply the oil to your hands and rub them together a little. This will ensure a pleasant temperature for human skin.

Read also: ?

The patient should take a comfortable position in which he can completely relax. There are two most popular massage positions.

Horizontal, on the stomach. Upper limbs located along the body and lie palms up. Head on side, better - towards the specialist. It is better to choose a hard surface. The muscles should be as relaxed as possible.
The patient sits on a chair facing the back. The arms are in a relaxed position on the back, and the head rests on them. You can put a pillow under your head to feel more comfortable.

The spine has three sections: cervical, thoracic, lumbosacral. The cervical begins at the back of the head and ends at the top of the shoulder blades. Thoracic - from the shoulder blades to the lower rib. Lumbosacral – from the lower ribs to the coccyx. Any technique is first used in the waist area, and then moves up to the neck. Always pay special attention and care to the cervical region. A massage session usually lasts from half an hour to forty minutes.

A good massage therapist should always feel when his hands are working healthy and when they are working more or less problem area. Don’t be alarmed if at the beginning of practice you feel bad about the person’s body - this will come with time.

What techniques to use

All massage techniques should be performed taking into account the lymph flow: from lumbar region to the groin, from the lower chest to armpits, from the upper chest to lymph nodes above the collarbones.

Stroking

A session of almost any massage begins with stroking. It should relieve general tension from the muscles and nerve endings, preparing the body for a stronger impact. During these movements, the specialist runs his hands along and across the entire palm and in a circle in the area of the shoulder blades . It is permissible to combine weak, barely perceptible movements from bottom to top with stronger ones from top to bottom. Massaging side surfaces, hands seem to clasp them. It is also worth ending the session by stroking your back - this calms the nerves and returns the body to its normal state.

Squeezing

This technique is performed slowly and in the direction of lymph flow. The peculiarity of squeezing is its rather deep impact. To enhance the effect, squeezing is used with weights - one palm is placed on the other, and the long and then the latissimus dorsi muscles are processed in turn.

Rubbing

Next, we begin to rub the back muscles. When performing the technique, we move from the side to the center, towards the ridge. We pay the greatest attention to the cervical region and shoulder girdle. During the treatment, we move the skin, affecting the muscles. On long muscles, we begin to rub from the sacral region. Moving in a semicircle, they work on the area of the spinous processes up to the neck. Having reached the back of the head, we begin to return to the sacrum in the same way. We repeat the process five or six times.

We “saw” the latissimus muscles with both palms, their ulnar surface. We start, as always, with lumbar region. It is possible to perform the technique with fingers apart, this will make the movements more gentle.

We work the sides with the radial side of the hand, moving from the pelvic bones to the armpits. Having reached the area between the ribs, we rub from the spine to the sides. With your palms outstretched, as if you were using a rake, we move firmly along the spaces between the ribs.

Paying attention to the inner edge of the shoulder blades, the hands of the person being massaged are placed behind the back, with the elbows pointing down. At the same time we raise a little top side shoulder, and rub the other. Between the scapular area and the spine, it is better to use the most gentle version of rubbing - only with your fingers. Using rubbing, we smoothly eliminate salt accumulation, swelling and muscle spasms.

Kneading

Then we warm up the back with both palms, and for the back we use smooth movements with the hands from the center to the side. We massage the left and right separately, kneading each side in turn. To enhance the effect, one palm can be placed on the other. You should start with the long muscles. You can knead in the following ways:

One thumb. It presses the muscles against the bones and makes circular movements;
With two hands. You need to move one by one thumbs on both sides of the back;
Using the pads of all fingers except the thumb, making circular movements;
Phalanges of the entire palm, also moving in a circle.

After working the long muscles, move on to the latissimus. Work your way from the ilium to the armpits. Grab the muscle, pulling it slightly and moving in this position, again, in a circle. While stretching the muscles of the scapular region, place one hand under the shoulder joint and lift it slightly. Knead all surfaces of the joint in a circle. The kneading technique improves blood circulation and helps cells and tissues get rid of accumulated metabolic products.

Slapping and Vibrating

We use our palms, slapping the patient’s back without touching the bones and unprotected internal organs. At this moment, your hands should act like springs, quickly, but without pain. This back massage technique is performed at home using your fingertips. They move in a circle from the lumbar region to the cervical region. The technique is aimed at removing muscle spasm and normalization of metabolism. Improves blood circulation and muscle contraction ability.

Massage of the cervical-collar area

How to give a competent massage in this area? Common problem here these are salt accumulations. If the patient can be given such a diagnosis, we will use the following scheme: we work the scapular region quite deeply, we work on the shoulder girdle and neck. We begin any influence by stroking. Then rub vigorously and knead intensively. At the end of the session, we perform vibrations and strokes.

While stroking, we use grasping straight movements across it. Then we move in circles and zigzags with the entire palm, the edge of the palm, and the tips of the fingers. By rubbing, we “saw” or spread our fingers and “scrape” the desired area. It is also permissible to rub with your fists, applying pressure with the heel of your palm or your thumbs. With great care, you can apply pressure to the area with your elbows.

The lower back is the part of the back that experiences a lot of stress every day. She has to bear the weight of most of her body every day. And due to a person’s low mobility (and often the lack of even preventative back training), the lower back can often suffer from a number of pathologies. At a minimum, with an incorrectly dosed load on it or a sedentary lifestyle, a person may feel pain in this area. Massage - great way prevention of a number of diseases. It also helps eliminate pain in some cases, relax muscles and ligaments, and can be done at home. How to properly massage the lower back if you don’t have time to go to massage rooms?

The amazing properties of various massage techniques have been used for relaxation and back relief for thousands of years. Massages were especially valued and continue to be valued by Chinese healers - big fans natural ways treatment. Nowadays, massage techniques are familiar to many and have spread throughout the world - now every self-respecting salon or medical center. The center has a good experienced massage therapist on staff.

The benefits of massage are obvious:

it will help to relax the entire body completely after work;
relieves stress and provides relaxation, improves mood, restores mental balance.

However, massages are primarily useful from a medical point of view, since:

improve heart function;
stimulate blood flow;
improve the condition of the back muscles;
help improve the condition of the spine;
stimulate material metabolism, improve the speed and quality of delivery useful substances in the tissue of the back;
improve the condition of the skin, making it more elastic and firm;
eliminate pain, relieve tension;
normalize blood pressure.

On a note! As a rule, it lasts only 30-40 minutes, but during this time you can really have a beneficial effect on the body. If you massage regularly, you can completely forget about pain and strain in your back.

Indications and contraindications

Massage is recognized by doctors as therapeutic and prophylactic against a number of diseases. Indications for its implementation in the lumbar region may be:

However, in some cases, massage can cause harm. It cannot be done when:

oncological diseases;
serious heart problems vascular system;
internal bleeding;
first weeks of pregnancy;
high temperature;
skin diseases.

Important! Under no circumstances should a massage be performed on a person who is in a state of alcohol intoxication or under the influence of drugs. With pronounced pain syndrome The session should only be performed by an experienced specialist.

Techniques and types of massages

Massage is not just stroking the skin. All movements of the massage therapist must be carried out using a specific technique that will have a special effect on the body.

Table. Some massage techniques.

Massage equipment	Carrying out
	Any massage session begins with this technique. Stroking is necessary to relax the body. They will prepare him for other, more intense techniques, warm up his skin and muscles. Performed with the palms of a massage therapist. They can be gentle and light or more intense.
	Performed from the spine to the surface of the sides and in the opposite direction. Help eliminate muscle tension, relieve swelling.
	They are made with palms folded into the shape of a spoon or open. The movements are springy, short, carried out only through the muscles. Improve blood flow and stimulate blood circulation.
	They are done with two hands, grasping small folds of skin. At the same time, the hands alternately move in the direction from the spine to the sides. The technique improves the functioning of blood vessels and helps cleanse the body of toxins.
	Performed with fingertips or edges of palms. Help muscles relax and improve metabolism.

On a note! Any massage should be completed with soft and relaxing movements.

Types of massages

Nowadays, massage therapists can use a variety of massages to improve the condition of the back. It can be medicinal, classical, Thai and many others. Each of them has its own characteristics and pursues specific goals.. However, you should not try complex massage techniques on your own at home, as this can cause harm to the body.

It is recommended for the prevention of a number of diseases, helps relieve fatigue and improves the condition of the body as a whole. The session usually lasts no more than 20-30 minutes. The person lies on his stomach, and under it in the area ankle joint It is recommended to place rolls of towels. The lower part of the body is usually covered with a blanket.

The classic massage begins with stroking the palms (about 20 times), then you need to rub the skin well until slight redness appears. Then the muscles are kneaded with careful work on both sides of the body. A series of palm pats is also performed, which in no case are performed in the area of the kidneys or bones. After this, the massaged area is subjected to vibration movements - light tapping, chopping, tapping with fingertips. To complete the massage, you need to stroke the surface of the person’s body with your hands.

Attention! During a classic massage, a person should not experience discomfort! If there are any, this indicates incorrect technique massage is performed, and the session must be stopped.

It is carried out not for prevention, but to solve an existing problem. This technique can only be prescribed by a doctor; you cannot decide to conduct such massage sessions without permission. It should only be carried out by a qualified specialist.

Therapeutic massage is always done on a hard surface - you will need a couch or bed with a thick mattress. The session begins with light preparatory movements, and then you can use more intense ones.

Massage is a popular and pleasant procedure that is good for health. It's no secret that many professional massage techniques are used for... various diseases and for prevention against them.

Modern massage has many types and techniques, providing positive influence on different organs human and tissue. But the question is how to properly massage the back and neck?

Back and neck massage - benefits and effectiveness

The benefits of back and neck massage are undeniable

The back and neck are quite vulnerable areas of the body that require special treatment. Therefore, massage of these areas is the most common. It is recommended for all people, especially those who have a disease such as osteochondrosis.

At correct use massage benefit from him is huge:

relieves pain from pinched vertebrae;
perfectly relaxes and has a pronounced sedative effect;
Great relieves fatigue and helps you relax at the end of a hard day at work;
restores skin elasticity and prevents premature aging;
eliminates symptoms of spinal curvature, relieves excessive muscle tone and prevents the appearance of migraines;
increases immunity;
improves blood flow and helps fight cellulite on the back;
restores the tone of weak muscles;
effective in combating salt deposits.

Massage cervical spine especially useful for people with sedentary work. Due to lack of neck movement during the working day, pain in this area and cracking in the joints appear.

Relaxes muscles, relieves fatigue and insomnia, eliminates irritability, calms. Improves metabolic processes and blood flow. Suitable as a strengthening agent against diseases of the spine and salt deposits .

Contraindications

There are contraindications for back and neck massage

Before doing a back and neck massage, it would be correct to familiarize yourself with the basic contraindications regarding the conduct of these procedures. These include:

bleeding and injury, presence of open wounds;
heavy infectious diseases;
inflammation of the lymph nodes;
tuberculosis;
purulent infections;
blood clotting disorder;
serious mental illness;
burns in the massage area;
atherosclerosis, thrombophlebitis;
venereal diseases;
skin diseases, the presence of moles, warts, ulcers, etc.

Types of massage

To properly massage the back and neck, it is worth finding out what the purpose of this procedure is. Depending on this, they distinguish types of back massage:

Medicinal– applies if available diseases of the spine and of cardio-vascular system , gets rid of swelling ;
Relaxing – the most common type of massage. WITH relieves muscle tension, increases blood flow, increases immune system body and improves skin condition;
Reflex – has a pronounced analgesic property . It is used to improve the functioning of internal organs through the influence of a massage therapist on special points of the back that are interconnected with them.
Sports– designed primarily for athletes. Held after or before the competition to relieve muscle tension or fatigue. Increases endurance and has the desired effect. It can be preliminary, training and restorative.
Cosmetic – anti-cellulite, improves skin condition .

Types of massage in the neck area:

Classical - includes standard massage techniques: stroking, kneading, rubbing, squeezing, vibration;
Relaxing – applies to relieve muscle spasms;
Spot – local impact on acupuncture points on the neck, responsible for internal organs;
Cosmetic – applies to get rid of fat deposits in the cervical-collar area, improving the condition of the skin, restoring its elasticity;
Wellness or treatment – used for various diseases of the cervical spine, salt deposits.

Stroking is the first stage of back and neck massage

Despite the popularity of this procedure, not many people know how to do it correctly. back and neck massage . It should be remembered that it carried out two hours after eating . No later than an hour before the massage, you are allowed to drink water.

The massage therapist needs to thoroughly Prepare for the session:

nails should be briefly cut off;
in advance Prepare a clean towel and moisturizer for massage;
room where the session is held, and the massage therapist’s hands must be warm to ensure a person's relaxation;
back massage is performed in a supine position exclusively hard surface . Ideally, a special massage table should be used;
need to take care of hygiene. The procedure should be carried out with clean hands on clean skin to avoid infection;
for massage of both back and neck, apply correctly Massage Oil to make your hands softer and easier for them to glide over the skin. It is necessary to rub it intensively between your palms to make them warmer;
session time lasts more than half an hour , since the back and neck are the most problematic areas;
hand movement should go along the blood flow ;
should avoid grazing lymph nodes.

Massage for beginners

Cosmetic neck massage

Many people want to carry out their own this procedure, but they don’t know how. Proper back and neck massage is not difficult. To achieve a certain result, it is enough to use standard massage techniques. It includes techniques:

Stroking – usually the session begins with this hand movement. In this way, the skin is prepared for a more active effect on it. Stroking is carried out with the entire palm along the surface of the back across and along, around the shoulder blades. Light movements should be combined with more intense ones.
Trituration– movements are made from the side of the back to its center. Special importance is given to the shoulder and neck area. It is this technique serves good remedy in the fight against salt deposits .
Kneading– grasp the fold of skin with your hands. Movements are carried out from the spine to the sides of the back. The reception is carried out for each of its parties in turn. He has a good effect on the condition of the heart and vascular system, increases blood circulation.
Patting - carried out with both hands exclusively on the muscles. The movements are short and springy. The procedure should not be painful. She promotes good muscle contraction, improves blood flow .
Vibration- from the lumbar region to the neck area, circular rhythmic movements are carried out with the fingertips, which promotes gradual muscle relaxation .

The back massage should be completed with gentle pressure. They are best performed rhythmically, emphasizing hand movements on more tense and painful areas.

Massage of the cervical-collar area includes approximately the same techniques. But their technique has some differences:

Back massage technique

The massage begins with stroking the middle part of the neck and collar area , then goes to the side. The massage therapist's hand should be positioned in such a way that stroking is carried out in the middle part of the neck with the thumb, and on the sides with the rest. Movements should be continuous, slow and rhythmic.
The next technique is called “squeezing.” Its essence is to provide a certain pressure on the cervical spine . The hand is placed on the side of the spine at the nape line on the hairline side. Movements are carried out from top to bottom to the shoulder and deltoid muscle.
Kneading - the longest reception. Here you need to grab the muscles with your palms on both sides of spinal column. In this way, make movements towards the back, then towards shoulder joint. All actions should be carried out slowly and painlessly. They can also be done with tips thumbs, massaging the muscle in a circular motion.
Trituration — its essence consists in vigorous stretching and displacement of the skin. This technique is best performed alternately with both hands.
Vibration It is performed by oscillating movements with the entire surface of the palms or fingertips. The technique can be intermittent or without taking the hands off the body.

How to do a back massage correctly: step-by-step description

Preparatory. Before starting the procedure, you need to prepare everything you need for it and prepare yourself.
The massage should start with light stroking of the lumbar area with a gradual transition to the shoulders. All movements at this stage should be soft, preparing for more active actions. The duration of the procedure is 15 minutes . Gradually it is necessary to increase the pressure. Run the edges of your palms along the spine from the lower back to the shoulder area. Rubbing over the entire surface of the palm.
Then the hands should be moved to lateral areas of the back and implement exciting hand movements from bottom to top. Then focus on the shoulders. Knead with smooth and painless circular movements.
At this stage more intense massage. You need to grab small folds of skin, moving from bottom to top, in one part of the back, then in the other. The shoulders should be massaged more strongly, using point pressure. The procedure must be painless! Massage well with fists top part back, keeping a short distance from the spine.
In conclusion, commit light pats palms or fingertips.

Stages of neck massage

Kneading is one of the back massage techniques

How to do it right massage of the neck and collar area? Firstly, the duration of this procedure for osteochondrosis should be about 20 minutes. Secondly, massaging can be carried out both in a lying and sitting position.

After preparing for the session, at the very beginning of the procedure, it is necessary to light stroking neck.
Then warm up the lateral cervical muscles rubbing , gradually moving to the shoulder area.
Conduct kneading muscles in the neck and collar area. The procedure is carried out circular movements whole palm and thumbs. It should generally be painless.

Impact on the spinal column should be avoided.

Session ends light pats and stroking .

There are many techniques for performing cervical spine massage. It all depends on the severity of the disease and its type. A regular massage is carried out based on the classic techniques described above.

Self-massage of the neck

A back massage always requires another person, but a neck massage is easy to do yourself. The main thing is to follow all the recommendations as accurately as possible so that the procedure is effective.

Convenient to start with sit down, brush your hair, warm your palms massage oil.
Slightly lower your chin and start the procedure with stroking from the hairline to the shoulder area.
Then you should do circular rotational movements fingertips in the neck area. They can be alternated with more intense stroking.
Along the spine produce light tingling skin.
Raise your chin and do stroking movements in the larynx area .
Commit circular movements from below from collarbone to chin index and thumb. Make stroking movements with your palms and repeat the procedure again. This stage can last from 5 to 10 minutes.
You need to complete the procedure soft strokes the entire surface of the palm.

Regular self massage neck helps to avoid lethargy and sagging muscles. It tones, relieves fatigue and improves well-being.

Features of baby massage

Baby massage has its own nuances

Some children from the very early age A massage of both the back and neck is required. It is correct to do it painlessly, so as not to cause fear in the child.

Baby massage usually can be healing, tonic and relaxing . Relaxing is characterized by a more gentle, calm effect. A toning massage involves a more intensive use of all basic techniques.

At home, children's entertaining massage is very often performed, which is performed under a funny rhyme. Children usually really like it. It is both a game and useful procedure. Example of children's play massage:

"Rails, rails, sleepers, sleepers" - alternately draw transverse and longitudinal lines along the back with your hands;
"The train is coming late" - use the fingertips of one hand to follow the line of the spinal column from bottom to top, simulating a train. The movement should be soft, stroking.
“The peas are spilling out of the last carriage” - use your fingertips to massage your entire back;
“The chickens came and pecked” - soft “pecking” with your fingertips on the back;
“The geese came and nibbled” - slight tingling;
“The elephant came and trampled” - gentle pressure with fists along the entire back;
“A little elephant ran after him” - fast chaotic pressure with the knuckles;
“A squirrel came running and swept everything with its tail.” - final stroking of the back with palms.

Learning how to massage your back and neck is more useful than ever at any age. Its correct use will bring great benefits to the body, tone muscles, relieve fatigue and relieve many diseases.

You can learn more clearly how to properly massage your back and neck from the training video.

With this publication, the website Eko-zhizn.ru begins a series of articles about home massage. All of us, urban and office workers, need this procedure so much. A sedentary lifestyle, always sitting and tapping on keys, lying in front of the TV in the evening (I just don’t have enough strength for anything else after sitting in the office)… I don’t even have time to go to a massage therapist. So, there is nothing difficult or scary about giving your significant other a massage yourself, for example. The main thing is to know general techniques massage to do proper massage at home. This type of massage will not replace a professional massage therapist, but it will definitely reduce his workload :)

The series will contain detailed articles on how to do the right massage of the back, shoulders, feet, as well as anti-cellulite massage and self-massage at home. All articles will contain a thematic training video.

What you need to know about massage

In classical massage there are 5 main massage movements:

stroking
trituration
kneading
pat
vibration

The principle of performing the techniques is clear from the name. Using each of them will affect your body differently.

For example, when using stroking, you influence the nerve endings. It is better to start and end the massage with this technique. And also use stroking after using each of the other techniques.

Rubbing is often done to massage the back. It is done with energetic movements of the hands, tightly adjacent to the body.

In a classic massage there must be kneading. By making kneading movements, you will have a positive effect not only on the area of the body that you massage, but also on the entire body.

When tapped, the muscles reflexively contract, and the part of the body that is tapped is provided with an increased flow of blood. Patting movements are made back side palms.

Vibration causes frequent small shocks to the massaged area of the body. Movements are made along the nerve endings. If you use vibration to massage your abdominal muscles, you will improve the functioning of your gastrointestinal tract.

Massage rules

Before you try each of the basic movements of classical massage in practice and give the right massage to your “experimental” person, take note of the important rules.

Always start massaging larger areas of the body first, and then smaller ones. This will speed up blood and lymph circulation.
Each massage must have a certain tempo and rhythm, which is observed from beginning to end. Approximate “speed” is 24-26 movements per minute.
Learn to perform all the techniques of classical massage with both hands. After all, pauses when changing movements are unacceptable. And your hands will get tired, and alternating them is a way out of the situation.
The lucky person you will be giving a massage to should lie as comfortably as possible so that the body is relaxed. The air temperature in the room should not be below 20 degrees.
Massage is performed only on clean skin, so send the person to take a shower. You definitely need to rub yourself with a towel after a shower.
It is best to do a massage without oil or other lubricating substances.
None of the massage techniques should be painful for the person being massaged. Be careful and monitor the reaction of the person being massaged.

The theory has been mastered. Now we will do the correct massage in practice. Good luck in your massage endeavors!

At the end of a hard, eventful working day, you really want to rest a little, relax, devote some time to yourself and relieve the tension that has arisen. Most The best way is a relaxing back massage. It helps relieve tension from muscles that have been very tense during the day. However, in order to achieve the desired effect, and not harm yourself, you need to know how to properly massage your back.

Back massage - rules of execution

We do not forget about hygiene, and therefore before starting the procedure you need to wash your hands with warm water. Be sure to use cream or oil for massage.
It is more appropriate to start massaging your back from the sacrum area, and then smoothly move higher.
The massage always begins with light stroking. Both circular and along the back movements are acceptable. Gradually you should massage a little more actively, applying more and more force.

The most basic rule that should always be followed when performing a massage is not to press or rub the spine directly. It is necessary to massage strictly only the area along the spine and nothing else. Experts also do not recommend applying too much pressure or patting the area on the back near the kidneys, and there is no need to use maximum force between the shoulder blades. In these areas, you can only massage lightly with gentle movements.

When massaging the back, the following techniques are acceptable: rubbing, patting, stroking, pinching and kneading. It should be noted that throughout the entire procedure the massage therapist skillfully alternates the above techniques.

It is important to know that the neck and shoulders need to be rubbed and kneaded, using a little more force than massaging the muscles in the lower back. After all, it is the neck and shoulders that are exposed to the most stress during the day.

Another rule that must be followed is to take into account the wishes and condition of the person who entrusted his back to you. If you are asked to massage a little harder, then you can slightly increase the pressure, although this does not contradict the basic rules, that is, it does not harm your health.

Contraindications to back massage

It is worth knowing that it is not always possible to do a back massage. So, if a person is sick infectious diseases skin, fungal, has problems with blood vessels or has previously suffered serious spinal injuries - massage is strictly prohibited. And in other situations, massage will only bring benefits, help you relax, and relieve fatigue.

How to do a back massage - technique

It is better to start a full body massage from the back. Since it is least sensitive to influences from outside than the chest and stomach. It's no secret that the blue area contains a huge number of muscles that are very tense. The most vulnerable areas are the shoulder blades and lower back.

Back massage can be done both from top to bottom and from bottom to top. On the back, the long, wide and trapezius muscles are worked with massaging movements.

The person being massaged should lie on his stomach, and his hands should be along the body. As noted above, the massage should begin with stroking. Gradually you need to add strength. Movements are performed strictly from the sacrum upward to the supraclavicular fossa. One hand should move the thumb forward, the other hand should have the little finger forward.

The following basic techniques used in back massage can be distinguished:

straight, forceful rubbing with fingertips;
rubbing in a circle with the pads of the thumbs;
circular rubbing - with the pads of all fingers of one hand using force;
concentric rubbing - the thumb and index finger work;
rubbing bent fingers with phalanges, and this can be light massaging, or maybe with the use of force.

When massaging the broad muscles of the back, it is recommended to knead the heel of the palm. And when massaging the long muscles stretching from the sacrum to the back of the head, it is best to use deep linear stroking with the thumbs of both hands from bottom to top. The back of the head, upper and middle part back - you need to massage in accordance with the direction of the muscle fibers. You can rub along the spine only in circular movements with the pads of your fingers or the phalanges of bent fingers.

Back massage - photo instructions

We offer you photo instructions or a guide on how to properly do a back massage.

Place your hands on the back of the person you are massaging. The right hand should be on the lower back, and the left hand should be between the shoulder blades.
Gently move your right hand to the person’s left buttock, while your left hand should remain in the same area. With fairly soft movements, with minimal use of force, begin to massage, while you need to slightly rock the entire torso.
Slowly, let your down left hand to the right.
While rocking your entire body, slowly stroke your entire back with your left hand, starting from the left side.
Talk to the person you are giving the massage to, find out if he feels comfortable.
Place your hands on your lower back. Smoothly move up towards your neck.
Then, also smoothly return back to your lower back. Repeat this several times.
When the entire back is lubricated with oil, starting from the lower back, begin rubbing with wide circular massaging movements, using minimal force. Slowly move towards the shoulder blade area. Having reached the shoulders, stroking, go down again to the lower back.
Lower your right hand in the lower back onto the spine, place your left on top - thus, applying light pressure, move towards the neck.
Average and index fingers It is necessary to press on both sides of the spine. Thus, you need to go down again to the lower back.
Using two palms, massage from the buttocks to the neck, alternately on both sides.
Place two palms side by side on the lower back, resting only with the base of the palm and with quick, rhythmic movements begin to warm up the muscles, in the direction from the buttocks to the shoulders. Lower yourself to the starting position in the same way.
Using both hands, using force, massage the muscles of the buttocks and lower back.
Using your thumbs, knead the skin along the spine. And then in the area of the shoulder blades.
Clasp your palms and lower your arms to the middle of your back.
Slowly, carefully turn the hands of the person whose back you are massaging, palms down.
Press both palms firmly enough onto the lower back and massage so hard that the skin gathers into folds. While moving one palm forward slightly, do not forget to slightly pull the other back.
We begin to knead the shoulder and neck muscles. In these areas, you can safely use more force.
With your left hand, grab your partner's left hand under the elbow, and with your right hand, grab his hand. Wind it up gently, without causing pain, and place it on your lower back. The palm should face up.
Place your left hand under his left shoulder. With the fingers of your right hand interlocked, rub in circles on your left upper back. Special attention You need to focus on the area between the spine and the shoulder blade.
Massage the entire shoulder blade with pinching movements.
Do all of the above on the right side.
Lightly clench your fists and “drum” them over the entire surface of your buttocks.
With the sides of your palms, lightly tap your buttocks at a fast, rhythmic pace.
Cup your palms in handfuls and lightly pat them, starting from your buttocks and ending top part neck.
With the back of your hand, pat right side torso.
Gently place both of your palms along your spine, with your fingers pointing straight down. Gently, but at the same time with pressure, run your hands along your back several times.
Use wave-like movements over the entire area of your back and lower back down to your lower back. Do this several times.
Place your hands on your upper back. Bring them together and massage the neck muscles with exciting movements. All fingers should move towards the collarbones.
Now, pressing lightly, massage the cervical vertebrae thoroughly.
Then you need to place your hands slightly below your shoulders, on either side of your spine. And massage in a circular motion from the center. Gradually, continuing to massage, go down to the lower back.
At the same pace you need to reach the buttocks. Don't forget to rub the sides. Then we return with stroking movements to the neck.
In the area of the shoulder blades, pressing on the back, massage both sides of the spine. Grab the neck too.
Using the pads of your thumbs, making small circular movements from the spine to the sides, walk along the entire back, starting from the neck to the lower back. The greatest strength should be applied in the area of the shoulder blades, and least of all on the lower back.
Place your palms directly on your shoulder blades. Alternately acting with the left, then right hand, in a circular motion, with light pressure, go over the entire surface of the back. And don't forget to include your buttocks too.
Spread your fingers wide and lightly press the pads onto the skin. tap all over your back. Finally, stroke the entire surface of your back several times.

How to do a back massage - video

And in conclusion, we offer you a video lesson that will help you do a back massage correctly and professionally.