BACK MASSAGE

A good back massage can relive pain, anxiety and stress. It can also increase 

physical intimacy, if desired. The following techniques will help you learn how to give a good back massage. Finding a volunteer to practice on shouldn’t be too hard!

Place a pillow or cushion where the person’s chest will be.

Spread the sheet the over to catch any excess oil.

Have the person prepare by loosening or removing their pants. They should do this so that the lower back can be reached. Ask them to take off their top as well.  If privacy is a concern, step out of the room and have them wrap a towel around their chest (just underneath the arms) so that the ends are at the back. Have them lie face down. The pillow should underneath the breast bone. Fold one of the towels and place it underneath the forehead. This will help to keep the person’s neck straight. Old one of the towel and place it underneath the ankles. This will support the person’s lower back.

If the person is wearing a towel around their chest, unfold the ends to expose the back.

If the person is wearing pants, spread another towel over them and tuck the towel into the waistline.

Give a Back Massage

Tell the person you are about to begin. Ask them to let you know if anything you are doing is painful or uncomfortable.

Place  massage oil in a cupped hand. Warm it by rubbing it between your hands.

Spread the oil around. Do this across the person’s back with light strokes. Don’t forget the shoulders and neck area.

Make palm circles. Place one hand lower back and put your hand over it. With arms extended, begin making small circles by going up the back and down again. Staying on one side of the spine, repeat this 2-3 times.

The movement should come from the waist, rather than from the shoulders.

Use muscle lifting. Move up and down the back 2-3 times. It’ll take some practice for this to become a smooth, confident rhythm:

Make one hand into a “lobster claw” or “L” shape.

Move your hand in the direction of your thump, applying pressure and gradually closing the gap between your thumb and forefinger.

As you finish the stroke, twist the wrist to archive a lifting motion on the muscle. As you bring your thumb and forefinger together, the outside of your hand (along the little finger) should be running along the back.

Keep alternating hands with a windshield wiper motion.

Use your knuckles on their back. Repeat 2-3 times. Do not apply pressure on the lower back, and remember to avoid the spine.

Form the hands into loose fits. With your arms straight and your knuckles and fingers in contact with the back, slide up and continue up and over the shoulders.

Lightly drag the knuckles back.

Use muscle lifting on the trapezius. This is the muscle that connects the neck to the shoulders. Continue rubbing as you move around head. You should do on the last knuckling, instead of bringing it back down.

Repeat the palm circles, muscle lifting, and knuckling on the other side of the back.

Stand above their head. Use an extend thumb to make upward strokes between the shoulder blade and the backbone (from the hips, towards the head). As one thumb slides off, the other one begins its stroke upwards.

Gradually move over and continue on the other side. Do not do this directly on the spine.

Bring both thumbs to the upper back. You can do this on either side of the spine.

With constant pressure, slowly begin to slide your thumbs down the back. Remember to be careful over the lower back, where there are no ribs protecting internal organs.

When you reach the top of the hips, allow your thumbs to linger there. Use steady pressure before beginning a new stroke.

Slide the hands back up and repeat two more times. Move a bit farther to the sides (away from the spine) each time.    

Apply twist. Come back around to the person’s side. Reach around the far hip with one hand, while the other hand rests on the near hip. With a fluid motion, pull one hand towards you as the other one pushes away; in the middle, they should slide against each other, in opposite direction. Repeat this stroke up the back until you reach the shoulder area, then come back down. Repeat 3 times.      

Spread the fingers of both hands. Draw the fingers of one hand down the back, lifting off at the top of the hips as the other hand begins at the shoulders. Repeat several times. Slowly allow the pressure to lighten until your hands float off.