Although providing a therapeutic back massage requires a lot of professional practice, you can still provide a soothing and stimulating massage to the back tissues without the need for any exercise. By learning some basic massage techniques and methods, you can start giving a quality massage at home. An important part to note is that without professional massage practice, you should only apply light pressure in all the massage techniques you use.
Step
Part 1 of 2: Preparation Before Back Massage
Step 1. Prepare a comfortable place
The massage table allows you to give your back massage more freely. This table is also designed to be comfortable to use, and is equipped with a headrest so that the spine of the person you are massaging is straight. However, if this table is not available, there are several other options.
- If you don't have a massage table, you can massage on the floor, sofa, bed, or even on the kitchen table as long as it's strong enough to support the person lying on it. Each option has its drawbacks that make it less than ideal than a massage table, especially in terms of comfort for the person being massaged, as well as the problem of height for the masseuse, thus requiring him to bend over during the massage.
- If the bed is the best option, make sure that this is also appropriate. Consider your relationship with the person being massaged, and talk about bed massage beforehand.
Step 2. Prepare a soft carpet as a base
If you don't have a massage table, and prefer a harder surface to massage on, use a soft rug as the base. Use a carpet with a thickness of at least 5 cm to make the person being massaged feel comfortable.
Step 3. Put the sheets on the table or carpet
Since the clothes being massaged are almost completely removed during the massage, a layer of clean sheets on a carpet or table will make the person being massaged feel both more comfortable and clean. These sheets can also absorb dripping massage oil.
Step 4. Prepare the massage room
Make sure the room is warm but not hot. This is the ideal setting for the person you are massaging to relax their body.
- Play soothing music. New age music, sounds of nature, calm classical music, or even instrumental music can help the person you massage to relax completely. Loud, fast-paced music won't help. Set the music to be quiet.
- Dim the lights so they don't dazzle your eyes.
- Light an aromatherapy candle. This is an optional step, and it's a good idea to ask the person you're getting a massage with first, as some people like the scent of candles, while others are too sensitive to the scent.
Step 5. Ask the person you are going to massage to undress according to their comfort level
The massage is best given without any clothing blocking the area being massaged, especially if you are using oil or lotion. Ask the person you are massaging to undress according to their comfort level.
- Always have a towel or cover over the massage table sheets. That way, the person can lie down and cover the parts of his body that are not massaged. This will make the atmosphere more comfortable and warm, which is also calming.
- Out of respect for the person you are massaging, step out of the room as he undresses and covers himself with a towel or cloth. Knock on the door and make sure he's ready when he comes back into the room.
- If he doesn't take off his underwear, you can tuck a towel into the waistband of his underpants so the massage oil doesn't stain that area.
Step 6. Ask the person to lie face down
If you have a massage table, ask him to rest his head on a facial support pad.
If it's comfortable enough for the person being massaged, you can also place a pillow or rolled towel under his or her ankle. This pad is useful for supporting the lower back
Step 7. Open the back
If the person is still covering their back with a towel or cloth, fold the cover down to reveal the back.
Part 2 of 2: Back Massage
Step 1. Let me know when you will start
Ask the person you are massaging to tell them if your massage is painful or uncomfortable. Trust in you is some of the things that affect his sense of well-being. So, this isn't the time to be telling jokes or something lewd.
Every few times, remind the person you are massaging to take slow, long breaths. This will help the relaxation process
Step 2. Pour the massage oil into the palm of your hand
First, pour a tablespoon of oil, or pour it until it is about the size of a 1000 rupiah coin. Warm the oil by rubbing it between your palms before using it for massage.
Good massage oils include coconut oil, grapeseed oil, jojoba oil, or almond oil. There is also a large selection of expensive and scented specialty massage oils that you can try
Step 3. Spread the oil
The main technique of spreading oil across the back surface of the person being massaged is called effleurage, which means "light friction". Spread the oil in long, even massaging movements.
- Use the entire palm of your hand, and start massaging from the bottom of the back towards the top. Always massage upwards, towards the heart (in the direction of blood flow) and then slowly push your hands up to the edges of your back. Maintain contact with your back without applying pressure as you pull your hands back down.
- Repeat this technique for 3-5 minutes while increasing pressure from light to medium to warm up the back muscles.
- Do not forget to massage the shoulders and neck.
Step 4. Use the petrissage technique
This technique uses a shorter, circular motion with more force than effleurage. This technique is similar to the kneading technique in that it uses a lot of twisting and pressing to promote deeper circulation.
- The short circular movements in this technique can be performed using the palms of the hands, fingertips, or even the knuckles.
- Massage with this technique should start from the hips--your midsection--and not from the shoulders. That way, you won't be tired.
- Massage the entire surface of the back for 2 - 5 minutes. You can use a lighter effleurage technique between petrissages to make the massage movements more varied.
- No professional practice, just apply light to moderate pressure while massaging with the petrissage technique.
Step 5. Use percussive movements
Percussive movements, also known as tapotement, are a series of short, repetitive massages with parts of the hand. You can use your cupped hands, with all the fingertips pointing at the same point, or even make a fist and massage with your knuckle. This movement has a stimulating and compressive effect on the back tissues.
- Relax your wrists and bend them, using quick movements to apply a tapotement massage technique. That way you can make sure not to press too hard.
- Massage with this technique for 2-3 minutes all over the person's back.
Step 6. Use the muscle-lifting technique
To do this, bring your four fingers together and hold your thumbs together (like a lobster claw shape). Apply pressure in circular and lifting motions. Use your hands alternately when massaging, like the movement of a car window cleaner.
Massage up and down your back 2-3 times
Step 7. Use the fanning technique
Massage from the head side of the massage table. Place your thumbs on your back, just below your neck on either side of your spine. Massage using the fanning technique by extending your thumbs, pressing down towards your lower back by directing your pressure onto the soles of your feet, do not press toward the floor. Alternately applying pressure to your thumbs, massage from the top of the back down until it reaches the waist.
Be sure to massage the muscles on both sides of the spine, not the spine itself. Massaging the spine can be very uncomfortable and very dangerous if you are not trained properly
Step 8. Massage in circular motion
Return to the side of the person you are massaging. Reach the side of the waist that is far from you with one hand, while placing the other hand on the waist that is close to you. In a flowing motion, pull one hand toward you and push the other; your hands should meet in the middle in opposite directions. Repeat this movement until you reach the shoulders, then back down. Repeat 3 times.
Tips
- Ask the person you are massaging to get up slowly. After a massage, it's easy to forget how relaxed your body is, as a result you may stagger and even fall to the floor.
- Everyone has a different tolerance for pressure. Be sure to ask for his opinion when pressing harder and when needed. One sign you've been pressing too deeply is if the muscle you're pressing is contracting. If the person you are massaging confirms that the movement is painful, ask them to relax to avoid injuring the muscles. Never press the body forcibly.
- Use gentler pressure as you approach your head and increase pressure as you move downwards.
- Always try to place one hand on the body of the person being massaged to give the impression of a continuous, flowing massage. Try to move your hand smoothly without pause and start over.
- Only use light to moderate pressure if you have never practiced massage before. If you like this activity and want to take it seriously, look for massage training courses near you. Even if you don't want to be a licensed massage therapist, many massage training courses offer weekend courses to teach you basic safe massage techniques.
- When you're done, place a towel on the person's back and arms to absorb most of the massage oil. Because if not, this oil will leave stains on his clothes.
- Once the massage time has been set, have a clock near you so that the timing is right.
Warning
- Avoid applying strong pressure to the spine.
- Always massage the lower back gently. Remember that there are no ribs to protect the internal organs from the pressure of your hands.
- Avoid broken skin, blisters, or other areas that may become infected.
- Just massage the neck and head with light pressure. Only trained masseurs should apply firm pressure to this area, due to the presence of arteries and contraindications to certain health conditions.
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In some cases, massage actually exacerbates a disease condition. A person should consult a doctor first before getting a massage if he is suffering from any of the following problems or conditions:
- Deep vein thrombosis (blood clot in a deep vein, usually in the leg)
- Injury or problems in the spine such as spinal hernia
- Bleeding disorders, or taking blood-thinning medications such as Warfarin
- Blood vessel disorders
- Bone loss due to osteoporosis, recent fracture, or cancer
- Fever
- Any of the following problems with the area to be massaged: open or healing wounds, tumors, nerve damage, infection or acute inflammation, inflammation from radiation therapy
- Pregnant
- Cancer
- Fragile skin due to diabetes or wounds that are still healing
- Heart problems
