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How to massage? Basic rules and technique

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If you have the art of relaxing full body massage, then you are in luck. You can use this skill to help friends or family relax, to help calm down all kinds of pains, this skill will also help to add more intimacy and romance to your relationship with your partner. Actually, performing a good massage is not so difficult, but it requires special training and basic knowledge. The following recommendations are recommended, following which you can have a relaxing massage.

Short story

Let's start with a short story. So, researchers still can not come to a common point of view about where and when massage originated. It is impossible to attribute it to the “inventions” of any particular people, since all over the world these techniques have developed almost simultaneously. There is evidence that people from the islands of the Pacific Ocean used massage techniques, which means that they were accessible to primitive peoples. The most widespread massage was in Indonesia, where it was used for local or general treatment. The warriors of Rome used various methods of physical impact on the body after the battles, so that there were no bruising and other traces. In ancient China, there were schools for doctors in which massage was one of the necessary disciplines. Mention is also found in the medical writings of Hippocrates and Avicenna.

When Christianity came, people forgot how to massage properly, because this technique was considered pagan and was eradicated in every way. It must be said that for a long time after these events, massage was not considered a discipline deserving special scientific knowledge.

Later it was developed by such scientists and doctors as Peter-Heinrich Ling, Professor Mozengeil, etc.

So, how to massage? For this, it is necessary not only to master all the techniques perfectly and to know when each of them is appropriate, but also to know the rules that lay the foundation for massage. Consider the basic rules:

  1. All movements should be directed towards the lymphatic tract. For example, the back should be massaged from the spine to the sides, the chest - from the abdomen to the armpit, the hips - from the knees to the groin. With the stomach work only clockwise.
  2. The nipples and the area of ​​the lymph nodes are never massaged in either men or women.
  3. For massage to be as effective as possible, all muscles must be relaxed.
  4. Each reception is repeated from 5 to 8 times.
  5. The rule of alternating aggressive and calm tricks.
  6. During exposure, pain should not occur. The force of pressing the muscle should correspond to its tone.
  7. You can carry out the procedure through a cloth or underwear, but a greater effect will be when working with a naked body. In this case, the air temperature should not be lower than 20 degrees.
  8. In order to stimulate blood circulation, massage begins with large parts of the body. In addition, this contributes to the pumping of lymph from the limbs.
  9. Before starting the session, a person should take a shower or wipe with a damp towel. Various oils are used to improve hand sliding, as well as to relax a person. In this case, powders can be used if the hands of the masseur are sweating, and the patient has too much hair.
  10. A professional should work exclusively with clean hands. They should not have bracelets, rings, etc. It is preferable to work with two hands so that the load is uniform. In this case, the patient's body should be at a suitable height.
  11. Separately, the rhythm and pace of movement should be selected depending on what the goal is for the masseur. Active movements tone the nervous system, moderate in intensity harmonize and balance, and weak and slow have a relaxing and calming effect.
  12. The transition between exposure techniques should be smooth, but without pauses.

We examined the basic rules that guide every professional.

Knowing how to properly massage based on the basics, let's talk about exposure techniques. There are few of them, but each can be decomposed into a few more subspecies. We, by tradition, will consider the most important thing to understand how to properly massage at home.

Each person, doing a massage unprofessionally, in one way or another, uses the accepted techniques. In total there are 8, of which 2 are auxiliary. The latter are used as an additional lever of influence to weaken or enhance the effect of the basic techniques.

The first trick we'll look at is stroking. It is with them that the procedure begins and ends. The procedure is carried out with light hand movements. In order to correctly perform the reception, four fingers must be tightly closed, and the large one is set aside to the maximum. You also need to know that stroking can be spiral, rectilinear and combined. The spiral effect relaxes the person as much as possible, and the combined movements contribute to the removal of physical and mental stress. Moreover, during stroking, the dead layer of the epidermis is removed, skin respiration, skin tone and elasticity are improved, the outflow of venous blood and lymph is enhanced, nervous tension passes, pain and cramps go away.

The second method is squeezing, which is carried out using the edges of the palm. The fingers are slightly bent and located across the massaged area. To enhance the effect, the hands are stacked on top of each other. There is already an effect not only on the skin, but also on fatty tissue, the surface layer of muscles and connective tissues. Using the technique removes edema, improves metabolic processes in tissues. In this case, the body comes in tone, the central nervous system is stimulated. Such a massage is often used by athletes before important competitions.

The third technique is kneading. He is in the main massage, so almost half of the time is given to him. In this case, the muscle is either fixed, or stretched, and then stretched. Reception has a strong effect on the subcutaneous tissue and the human muscle system. The metabolism is enhanced, which contributes to the growth of muscle tissue. Reception has a tonic effect.

Soothing tricks

Shaking is a technique that is used only in case of maximum muscle relaxation. It relieves stress, calms the nervous system, stimulates the outflow of blood and lymph, perfectly fights muscle fatigue, and helps to restore strength. For all these properties we are very fond of athletes.

Rubbing is a technique used in almost all types of massage. It allows you to relieve pain and restore the functionality of the joints after injuries or overloads. Strongly affects tendons, ligaments, joints and fascia. Reception significantly increases the mobility of the joints, prevents the occurrence of deposits. Professionals prefer circular and rectilinear grinding, which are performed with the fingertips.

So, now we know exactly how to massage properly using the basic techniques for influencing the human body.

When you can and cannot do back massage

Unprofessional massage is worth a try if:

  • Your back hurts from muscle strain. Massage helps Massage for low-back pain (Review) to relax and relieve pain. But if you have diseases of the musculoskeletal system, such as displacement of the vertebrae or hernia, the effect will be short-lived.
  • You want to cheer up. Massage helps relieve stress and improve the condition during depression. Treatment effects of massage therapy in depressed people: a meta-analysis.
  • You are looking for a better way to sleep. Massage increases the Massage Therapy Can Help Improve Sleep quality of sleep in various diseases, helps fight insomnia.

With severe shooting pains and limited mobility, it is better not to massage at home, but to consult a specialist. During pregnancy, only a kind of massage is useful: soft, smooth, without pressure and sudden shocking movements. And only after consulting a doctor.

Ilya Nazarov, professional massage therapist

  • blood diseases and taking anticoagulants,
  • damage to the skin in the massage area,
  • tumors, bumps of unknown origin in the field of massage,
  • exacerbations of any disease requiring immediate intensive treatment,
  • external and internal bleeding,
  • acute infectious processes
  • high temperature
  • malignant neoplasms and tuberculosis.

Healing movements

There are three types of therapeutic movements:

  1. Conducted with resistance, when the massage therapist has to overcome the patient’s light conscious resistance.
  2. Passive movements performed in the most relaxed state with maximum amplitude. Such movements increase muscle elasticity, their performance.
  3. Active movements that activate the nervous system and contribute to the restoration and strengthening of the muscular system. They can be performed independently.

How to do facial massage? We’ll talk about this now, but we’ll clarify that there is a more specific area dealing with these issues - Facebook. First you need to completely cleanse your face from cosmetics. Then it must be steamed. Only then can you start the massage. It is necessarily performed on massage lines. There are so many schemes that explain the direction of movement. From the nose, you should move to the center of the forehead and toward the eyebrows. From the nose they move to the upper part of the ears, from the nostrils to the lower part of the ears. Movement on the chin ends under the jaw. The whole point of this massage is that it should be regular.

Neck massage is performed only after this area is thoroughly cleaned and steamed. You can apply a moisturizer. All movements should be soft and smooth, as the skin on the neck is very delicate. Massage involves soft stroking and rubbing from the throat to the neck. There are no other exercises. It is very effective to “knock” the tongue on the upper palate, as this prevents the occurrence of a second chin. No less effective is the exercise when a person pulls his lower jaw forward, greatly straining his neck. Now you know how to properly massage the neck, but still it is better to consult a specialist.

Doing back massage on your own or with a professional is possible only after consulting a doctor. Remember that the main rule is not to harm. A person should lie on his stomach, with special rollers under his chest, stomach and forehead. The procedure begins with soft grinding with two hands. Movement - from bottom to top. After each technique, stroking is performed. The massage ends with vibrations. If a person is healthy, a specialist can use such active techniques as chopping, patting or striking. You know how to do back massage, but all experts highly recommend not doing it yourself. Moreover, even when you come to the salon, the master will ask for a certificate from the doctor that you are healthy and have no pathologies.

How to prepare for a back massage

Massage should be done on such a surface so that the body does not fall through. You can use a hard couch, sofa or bed. If the furniture is too soft, it is better to move to the floor, travel foam or blanket.

Place a horseshoe-shaped massage pillow under your head or roll up a thick towel in this way.

Place a small pillow or towel under your lower legs. This will relieve pressure from the lower back and help relax.

The back will have to be exposed. Women need to remove their bra or at least unfasten it so that nothing would prevent their hands from sliding on the skin.

Anticellulite massage

The question of how to do anti-cellulite massage correctly can be answered by a specialist in this field. However, every woman can do it at home herself. The main thing is to be healthy and to know that you will not harm yourself. Most often, such a massage is performed in the area of ​​the inner thigh. The movements are sharp, strong, sometimes causing pain. For weight loss purposes, massage with jars is also used. How to do it right, the specialist will tell. At home, it is better not to do this, so as not to cause various violations of the skin.

Foot massage is the safest. Everyone can do it. However, it is considered one of the most effective, since there are acupuncture points on the foot, the correct effect on which affects the whole body. What is the feature of foot massage? How to do it right? The bottom line is that here you can act intuitively and independently. If there is no desire, you can purchase a massage mat.

How to massage a child?

The main rule is to entrust this procedure to a professional. It is much more difficult for an adult to harm, as his body is shaped and strong. Children's bones and joints are too sensitive, so one wrong move can be harmful. Parents doing the massage themselves take special courses or receive complete information from a doctor who allows independent exercise. Acting intuitively or according to information from unverified sources is the same as putting experience on your child.

How to choose oil or cream

Massage oil or cream allows hands to slide well on the skin. There are classic options that are suitable even for babies: “Alice”, “Nega”, “Ballet”, “Baby Cream” with a fox on the package (called “Fox”, “Fox”), Johnson’s Baby oil.

You can also use almond, avocado, shea, jojoba, grape seed, hemp, argan oil. They do not clog skin pores.

For aroma, you can add essential oils: 4 drops per tablespoon of base. The main thing is that the person does not have an allergy.

In extreme cases, you can take sunflower oil.

What massage rules to keep in mind

  • Perform movements near the spine and do not touch the bone.

During the massage, do not touch the spine itself. This effect is used only by people with certain skills, the so-called chiropractors.

Ilya Nazarov, professional massage therapist

  • Move in the direction of the lymph flow: from the bottom up and from the center to the sides. Follow the instructions for each exercise clearly.
  • Do not hurry. Perform all the techniques of classic massage: stroking, rubbing and especially slow and smooth kneading. So there will be more effect.
  • Keep your muscles completely relaxed. If you feel their tension, it is worth changing the reception or stop the massage.

Spiral grinding

With four fingers together, make circular movements in the direction from the thumb. Start from the bottom and gradually rise in a spiral.

Bend your fingers and place the middle phalanges on the skin. Move from the middle of the back to the area between the neck and shoulder, as well as from the lower back to the armpits. Do not push: the movement is light and does not move the skin.

Place both palms on the edge, move your hands back and forth in any direction. Work to the right and left of the spine.

Rake stroking

Spread your fingers and walk such a "rake" from the spine to the sides. First you work with both hands on one side, then on the other.

Hatching

Place your fingers to the side of the spine. Make small movements back and forth, gradually shifting to the side.

Rake stroking

Walk your fingers apart from the spine to the sides. See video above.

Thumb rolling

Place the brush perpendicular to the spine so that the connected fingers look sideways. In a circular motion of the other palm, grab the fabric in front of the thumb and roll onto it. Then rise a little higher and repeat the movement.

Do two penetrations in each of the three directions on both sides of the spine:

  • from bottom to top along the spine,
  • from the middle of the spine to the area between the neck and shoulder joint,
  • from the lumbar spine to the armpit.

Light stroking of the middle phalanges of the fingers. See video above.

Fist rolling

Squeeze the brush into a fist, place it on the lower back to the right of the spine so that the knuckles are directed to the shoulders. In a circular motion of the second hand, grab the fabric and roll the resulting roller onto the fist. Slowly move up.

Repeat in three directions on either side of the spine:

  • from bottom to top along the spine,
  • from the middle of the spine to the area between the neck and shoulder joint,
  • from the lumbar spine to the armpit.

Sequential stroking

Sweep your palms from the lower back to the area between the neck and shoulder, first on one side of the spine and then on the other.

Raking stroking

Spread your fingers and walk such a "rake" from the spine to the sides. First you work with both hands on one side, then on the other.

Hatching

Place your fingers to the side of the spine. Make small movements back and forth, gradually shifting to the side.

Raking stroking

Walk your fingers apart from the spine to the sides. See video above.

Comb stroking

Bend your fingers as if you want to squeeze a brush into a fist. Place your knuckles on your back and guide them from bottom to top on the sides of the spine.

Thumb Spiral Rubbing

Place your thumbs on either side of the spinal column. Work in these areas with spiral movements, gradually rising from the bottom up.

Separate-sequential stroking with two fingers

Reception is performed in the same way as regular sequential stroking: one hand repeats the route with the other. However, in this case, you do not work with the whole palm, but with only two fingers. Walk them on both sides of the spine from the bottom up.

Hatching on the sides of the spine

This technique is shown above: short stroking movements with apart fingers. Now, in the initial position, the latter are directed not to the side, but to the shoulders. Perform hatching near the spine from the bottom up.

Light stroking of the middle phalanges of the fingers. See video above.

Slicing to the sides of the spine

Straighten your palm and connect four fingers together, and grab the big one with your second hand. Place your palm edge on your back. Swipe up from the bottom of the spine. “Touch” to the right and left of the spine without going into it.

Weighted flat stroking

Perform the stroking that started the massage, but with only one palm. Put the second on the first: this will increase the pressure and increase the impact. Perform in three directions: from the sacrum to the neck, the areas between the neck and shoulder, to the shoulders themselves.

Thumb rolling

Place the brush perpendicular to the spine so that the connected fingers look sideways. In a circular motion of the other palm, grab the fabric in front of the thumb and roll onto it. Then rise a little higher and repeat the movement.

Do two penetrations in each of the three directions on both sides of the spine:

  • from bottom to top along the spine,
  • from the middle of the spine to the area between the neck and shoulder joint,
  • from the lumbar spine to the armpit.

Light stroking of the middle phalanges of the fingers. See video above.

Fist rolling

Squeeze the brush into a fist, place it on the lower back to the right of the spine so that the knuckles are directed to the shoulders. In a circular motion of the second hand, grab the fabric and roll the resulting roller onto the fist. Slowly move up.

Repeat in three directions on either side of the spine:

  • from bottom to top along the spine,
  • from the middle of the spine to the area between the neck and shoulder joint,
  • from the lumbar spine to the armpit.

Sequential stroking

Slide your flat palm parallel to the spine on the right and left sides of it. The second hand catches up with the first, making the same movement. The video is above.

Semicircular kneading

Connect four fingers together, set the large aside. Place your palm just above the lower back parallel to the spine.

Turn four fingers perpendicular to the spine, grab a roller of skin and muscles. Without releasing, move your fingers to the starting position, and then release. Move your palm a little higher and repeat.

Walk this movement from the lower back to the armpit, and then from the middle of the back to the area between the neck and shoulder. Repeat on the other side.

Cross kneading

The video shows the development of the side. You need to apply this technique on the area from the cervical spine to the shoulder: stretch the upper part of the trapezius muscle.

Place your palms on the side of the spine just below the neck so that the connected fingers are pointing towards the head. Grab your muscles and skin and slide one arm toward you. Then, without releasing the roller, move the other hand to you, and return the first back. After that, move your hands a little further to the shoulder and grab another roller.

Work out the right and left sides.

Workout the top of the wall

Put the ball on the top of your back to the right of the spine and press it against the wall with your body. Make two to three circular movements with your shoulder. Feel the massager kneading soft tissue. Then bend and straighten your knees, rolling the ball up and down on the back in a small range.

Move the massager to the same place to the left of the spine and repeat all over again.

Rolling out the area of ​​the shoulder blades on the floor

Lie on the floor. Place the ball under the shoulder blade to the right of the spine. Lower the pelvis, bend your legs, grasp your shoulders with your hands so that the upper back is rounded.

Moving the body back and forth, roll the massager underneath. You can ride it in small circles.

Repeat on the other side.

Lumbar

Sit on the mat, bend your knees and place your feet on the floor. Place the ball under the lower back to the right of the spine and gently lower yourself on it. First, try to straighten your legs. If there is enough pressure, stay in this position for a while.

If you want to strengthen the study, bend your legs again, slightly raise the pelvis and move it so that the ball describes small circles on the back. Roll the massager from side to side and from top to bottom.

1. How to do anti-cellulite massage at home

  • First of all, warm up the muscles under a hot shower and cleanse the skin with a scrub.
  • Then rub the problem areas with a brush or mitten - until redness.
  • Are you done? Apply anti-cellulite to them.
  • Now begin to move with stroking movements from the bottom up (start from the feet). In the calf area, add pressure to improve lymph and blood flow.
  • Gradually increase the pace and pressure. Remember, even if only the upper thigh is affected by cellulite, you should still work out the entire surface of the leg.
  • Leave the areas of the lymph nodes, groin, popliteal and axillary cavities intact.
  • To make it work, practice massage 2-3 times a week (30-60 minutes). A course of 8-10 procedures is more than enough.

Result: Blood circulation improves, lymphatic drainage effect appears, the appearance of stretch marks and “orange peel” is prevented, volumes are reduced.

2. How to do a relaxing massage at home

  • Take a bath or shower to relax your muscles.
  • Now take the oil - cosmetic marked “Relax” is perfect. And start applying the product with soft, recent movements.
  • Move strictly up and down.

Result: The general emotional state will improve, the muscles will relax, the lymph flow will accelerate, and hence the removal of all harmful substances from the body.

3. How to do foot massage at home

  • First, spread the feet in the bath (you can add herbal infusion to the water) and sit comfortably.
  • Are you done? Wipe your skin and apply any oily cream - so that your hands glide well.
  • Start rubbing, stroking your legs, try to stretch each finger. Work in the direction of blood flow (read - towards the heart).

Result: A good relaxing effect is guaranteed. The thing is that the energy channels are located on the feet: for example, the thumb is responsible for the head, and the middle index finger is for the eyes. In addition, this self-massage improves blood circulation, serves as a prophylaxis of arthritis, relieves fatigue, tension, stress. Yes, and strengthens the whole body as a whole.

4. How to do lymphatic drainage massage at home

  • Any methods of kneading muscles are prohibited. Otherwise, the massage will interfere with the effective functioning of the lymph vessels, and the operation will fail.
  • Apply oil to the skin (you can warm).
  • Rub and stroke it with slow, smooth, soft movements - from top to bottom or in a circle. The procedure takes only 15 minutes, and it would be nice to do it every other day.

Result: “This technique is a salvation for all those who have sedentary work,” Elena Mikheeva hints. As a result, the functioning of the lymphatic system is normalized, immunity increases, skin elasticity improves, and edema passes. Prevention of the development of cellulite is included. “Lymphatic drainage massage cleanses the body from the inside and normalizes the water-salt balance, and it improves blood and lymph circulation,” adds Elena Gorshkova.

5. How to do lymphatic drainage massage at home

  • Cover the epidermis with tonic oil (look for the “Tonic” bar on the product packaging).
  • Are you done? Now, with both hands, begin to heat muscles with oncoming movements. From below, gradually move up.

Result: Great immunity. And this massage is often used to prevent psycho-emotional disorders.

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