Back massage at home. Rules and techniques for home massage

Many diseases today most often affect the human musculoskeletal system. This is due to the peculiarities of today's work, study and even leisure. Excessive loads on the spine make it a vulnerable place in the human body, and this makes it anatomical structures age faster. The more vertebrae are destroyed, the more difficult it becomes for a person to perform daily activities.

The main rule for keeping your back in healthy shape is to occasionally allow yourself a relaxing massage. It is not necessary to go or invite expensive specialists; it is enough to master the most basic elements of its implementation and simply enter on the Internet: how to do a massage correctly?

Origin

This word comes from the French word masser, or to rub, which is a set of mechanical techniques and reflex action on the structures of the body (muscles, tendons, organs). The impact on the body can be in the form of stroking, pressing, rubbing, vibrations, which are carried out directly on the surface of the human body, both with hands and with special devices (massagers)

For a more effective therapeutic effect, relaxing back massage began to be done using various flavored oils, gels and creams. But experts give greater preference to oils, since their structure is more suitable for these purposes.

Depending on the type of massage effect, in nervous system There can be both excitatory and inhibitory impulses. The choice of technique is based on the patient’s problem: to stimulate the growth of new muscle and bone structures there will be a stimulating effect, and to relax and restore, there will be an inhibitory effect.

In order for the back massage to be most effective, oils containing active microcomponents are used.

Kinds

All over the world there are 4 types of massage effects: sports, hygienic, therapeutic and cosmetic. But these types have a large number of subsections, their name and technique depends on where it came from. The therapeutic technique of massaging is the main one, as it is carried out almost throughout the entire treatment and even during the rehabilitation phase. Thanks to the effect of massage, it is possible to prevent diseases of such systems as:

• Cardiovascular.
• Gastrointestinal.
• Musculoskeletal.
• Nervous.

For effective therapeutic effects, it is necessary to know and learn to understand which structures of the body will need to be affected, and what is better not to touch. Especially with .

In order to learn how to massage correctly and efficiently, you need to master the basic rules and techniques.

General principles

• A relaxing massage should be present in any massage treatment. This will allow you to relax your muscle structures.


• Most movements should be done from top to bottom and from the center to the periphery. This helps improve blood circulation and lymphatic drainage.
• To reduce friction it is better to use specialized oils. At their core, it is desirable to have active ingredients.
• The patient should be in a completely relaxed position, preferably on a special couch.
• The surface on which the patient will be should not be too hard or soft.
• Any massage at home should only occur after consultation with a specialist. Especially if the patient has any problems with the spine as a whole.
• For quality assistance, it is recommended to attend specialist lessons several times.
• You should not ask yourself how to do a back massage; all the elements described below should be performed automatically. And self-doubt will scare away your patient, relative or friend who turned to you for help.

If you decide to carry out a therapeutic or relaxing massage yourself, follow the recommendations and rules of massage described above.

Back massage technique

On the territory of Russia, 4 basic techniques for massaging body structures are firmly established. Any massage effect consists of a combination of these techniques of varying intensity and duration of impact.

The first technique is stroking. It is carried out without a specific sequence and is necessary to prepare the skin and muscles for more intense effects. Carried out from the neck down to sacral joint. First along the central line of the spine, then along the paravertebral line, from the center to the periphery. Stroking helps increase blood flow to the muscle structures of the back. The pressure should not exceed the weight of the massage therapist's hand. There are several subtypes of this movement:

• Stroking can be flat. The hands are on the back without any force, we move them along the line of the back from the neck to the lower back.
• Stroking can be continuous and grasping. Such movements are best done on the limbs. For example, clasping the patient's forearm with both hands.
• Stroking can be intermittent and grasping. Also on the arms and legs, but when lowering the arms down, it is necessary to make squeezing movements. Stroking should not bring, we only prepare the body structures for further forceful influence.

The next movement option is rubbing. It differs from stroking in that it has a rougher and stronger effect on the structures of the back. It is done along the same lines as stroking, but with more significant pressure. The pressure should be constant - at the level of the physiological threshold of pain sensitivity. Also has subspecies:

• Rake-shaped appearance. This is done by placing your fingers like a rake.
• Comb-like appearance. Carried out with the edge of the palm, it is best suited for rubbing the rectus muscles of the spine.
• Pincer-shaped appearance. Grasping the muscle or skin between the thumb and the fingers. A relaxing massage must be performed first (it hurts on unprepared muscles). This technique works well on the muscles of the neck and the straight muscle structures of the spine.

Kneading is the impact on the tissue with the hands of a massage therapist with variable pressure from minimum to maximum. It is done in a spiral, from top to bottom, centripetally. By type they are divided into:

• Continuous kneading.
• Intermittent kneading.

Shock and vibration impact. Rhythmic shaking of the subcutaneous structures of the back, with variable rhythm and strength. These are movements such as tapping with the palm or edge of the hand. Avoid such impacts to the upper spine.

The combination of these 4 basic movements allows you to perform a quality massage. The most popular is the classic back massage.

Classic back massage

Question: “How to do it correctly?” - is now very popular on the Internet. There are many monographs and training videos that can teach you how to do a relaxing back massage on your own in a short time. To quickly master the massage technique, it is recommended to start learning with the classic version. It works like this:

• Relaxing massage. It is always carried out using oils and is performed from the upper body. It begins from the moment the oil is applied to the body. Movements such as stroking in a circular motion along the back line, they should be light and relaxed. We start from the neck and move down.
• Gradually the movements become more intense, we also add rubbing from the center to the periphery, from top to bottom. When massaging the area of ​​the upper third of the spine, pay more attention to the muscle structures of the neck, especially during the stroking stage.
• We start kneading with the muscles near the spine. The starting points are the muscles of the neck and shoulder blades. They should be given special attention and caution. Most often, using your thumbs (using them to move the muscles of the neck and shoulder blades) is effective.


• The combination of shock-vibration and kneading should be moderate. An indicator of worked muscles is the redness of the skin. When massaging the upper part of the spine, namely the neck, do not use the shock-vibration method. Such intense exposure can have a detrimental effect on the fragile structures of the neck.
• Most of the time is spent on the cervical and thoracic regions. The lumbosacral region requires more intense and powerful movements. It should be remembered that this is the area where the risk of developing a hernia and pinching is most likely.

The combination of these simple elements will allow you to perform a high-quality back massage at home without harm to the spine. But for your confidence and the safety of the patient, look several times or ask on the Internet how to do a back massage, as well as how to properly perform a relaxing massage for the structures of the spinal column. But the best thing is to take a course and see how professionals do it. After all, in order to give a high-quality and most effective massage, you need long years learn this complex art.

To relieve tension and alleviate various diseases of the musculoskeletal system, many doctors recommend massotherapy backs.

This procedure has the same effect as physiotherapy, recreational exercises, and the use of medications.

You can do a back massage yourself, the main thing is to study it important features. There is also a professional one, but it is performed only by specialists for a fee.

But still, before starting this procedure, it is worth studying its types and important features.

You can do a classic relaxing massage yourself at home if your back hurts, but you need to carefully study its main features.

It is useful not only for the back, but also for the neck and shoulders.

It is worth first studying its main indications:

• Sleep problems.
• Constant fatigue.
• Severe stress.
• State of apathy.
• Reduced immune system.
• Violation of tone muscle tissue.
• Depression, instability of emotions.
• Diseases of a psychosomatic nature.
• Headache.
• Migraine symptoms.
• Bad mood.

Important! Therapeutic back massage has some contraindications that must be taken into account.

This procedure should not be performed when high temperature, infectious diseases, oncology, mental disorders, after recent operations.

At drunkenness, at epileptic seizures, in the first months of pregnancy.

• In order for the proper therapeutic effect to be provided during a massage, it is necessary to create a suitable relaxing environment.
• The master's hands should be warm.
• Only need to be performed on bare areas skin.
• During the massage it is necessary to use special oils, creams, mixtures.
• No need to take breaks.
• You should not start massage immediately after eating; you need to wait at least 1 hour.
• The procedure period should be no more than 20 minutes.
• It is recommended to start and end the procedure with soft and gentle strokes.

The table below contains the basic technique that must be followed when performing a classic massage:

Movement	Description
Stroking	These movements are performed at the beginning and end of the massage. With their help, you can prepare the skin for a more intense effect. Movements can be carried out with a full palm or just an edge. Strokes can be circular, diagonal, vertical and horizontal. To achieve the best effect, you need to alternate intense movements with smooth and light touches.
Trituration	During these movements, a noticeable effect is exerted on the skin, unlike stroking. Zigzag rubbing is carried out on different parts of the skin. They help with osteochondrosis and also break up salt deposits
Kneading	During this stage, areas of the skin are patted, pinched, twisted, and lightly massaged. Movement improves blood circulation, color and tone of the skin. During a relaxing massage, the compression should be light

Performing massage for osteochondrosis and back pain

At home, you can do a relaxing massage for osteochondrosis, scoliosis and other spinal problems.

In this case, massage should be carried out in different areas of the back - neck, lumbosacral, thoracic spine.

During execution, you should follow the necessary rules and recommendations, due to which therapeutic effect massage will come immediately.

The benefits of the procedure are quite great; after the first time, many people feel lightness in their back, heaviness is eliminated, and pain disappears.

Massage technique for osteochondrosis:

• When performing a massage, constant contact of the hands of the performer with the surface of the patient’s back is required.
• The direction of massage movements should be towards the lymph nodes.
• The skin is preheated.
• At the beginning of the procedure, light pressure is applied to the surface, then the intensity and effort are gradually increased.
• Kneading and rubbing are done.
• At the end of the process, light stroking is carried out.

Massage of the shoulders and cervical collar area

A massage of the cervical collar area has a good effect. It is useful for the shoulders, neck and other areas of the back.

You can learn how to do it yourself; to do this, you can watch video lessons on the Internet or take training courses.

In fact, there is nothing complicated in carrying it out, the main thing is to follow the sequence and perform the necessary movements.

Below in the table there are movements that need to be done when massaging the shoulders and cervical-collar area:

Movement	Description
Stroking	The procedure always begins with this technique. Gentle movements are required from the neck to the shoulder blades
Rubbing	Intense movements that are carried out from top to bottom. They are made using the palms, phalanges of bent fingers, fists
Kneading	During this procedure, the trapezius muscles are kneaded with the thumb, middle and index fingers. Using your thumbs you can work the long muscles in the neck area, this will improve blood flow to the brain
Tapping with fingertips	This procedure helps break down fat deposits. It also relieves tension and fatigue
Squeezing	Pressure is applied to a separate area of ​​the body, then the palms move down from the neck to the shoulder blades, returning up to the shoulders along the deltoid muscles
Slip	These are light movements that end the procedure. During the procedure, the palms lightly touch the skin and stroke it

How to do cupping massage correctly

Cupping or vacuum massage is a useful and therapeutic procedure that is used as an aid for a number of diseases.

Anyone can do it at home, the main thing is to study its main features.

It is worth noting! When performing a cupping massage, blood flow to the tissues increases.

At the same time, the body completely relaxes, swelling decreases, the immune system normalizes, small blood vessels dilate, and pain is eliminated.

To conduct a vacuum massage session, you need to prepare the following elements:

• Jars made of latex or glass base. The volume of each jar should be 40-200 ml.
• Massage oil, Vaseline or fatty cream.
• Alcohol.
• Tampon.

How to do a back massage:

• Before performing the procedure, the surface of the patient's back must be lubricated with greasy cream, oil or Vaseline.
• A vacuum must be created inside the jar. To do this, the swab is soaked in alcohol, set on fire, and placed in a jar for a few seconds.
• The jar is then immediately placed on the surface of the back. If the jar is made of latex, then its walls need to be squeezed with your hands.
• Without leaving the skin, the cans move in a circle or in a spiral. They need to be moved towards or away from the lymph nodes. In this case, you cannot move the cups along the lymph nodes.
• The session lasts from 5 minutes to half an hour.

Price for professional back massage

The cost of professional massage varies. The price may depend on the complexity, indications, and duration.

The price is also affected by the use of various skin softeners. For example, a honey massage will cost an average of 1,500 rubles.

Therapeutic therapy for osteochondrosis per session is more expensive – up to 2,500 rubles.

Therapeutic massage at home can be done without much difficulty.

It is worth considering that the intensity of the movements may depend on the body type and indications, for example, if the massage is performed on a strong guy, then the movements should be more intense and energetic.

But for more fragile girls, not too intense actions are suitable, even, most likely, light and smooth ones. But it’s still worth studying first important rules and recommendations.

Useful video

Nowadays there is a lot of available information both on the Internet and in printed sources (books, magazines, manuals) on store shelves, and even educational videos proper massage backs. Learning this manipulation is not difficult. But it is important to study all the information and anatomy in detail human body, at least its basics. This information can be mastered even by a person who does not have medical education. The main thing is to understand the first principle of any medical manipulation- "do no harm". Of course, the ideal option is for a specialist to teach you classical techniques.

Do therapeutic massage at home only possible after a doctor's permission, because for some back diseases massage is contraindicated, especially in acute period. Therefore, it is important to know not only how to do massage therapy, but also when to do it. In addition, it is important to navigate anatomical formations backs, and understand their relationship with each other.

What is a back?

The back is the back side of the body, located from the bottom of the neck to the border between the lower back and the sacrum. The back is formed by the spine with the posterior sections of the ribs and located on these formations soft tissues. In its center there is a groove in which the ridge and vertebrae can be seen. The back is limited on both sides by muscles that run along the back. The spinal musculature is represented by five layers of muscles. It maintains the body in vertical position and active movements of the spine, raising and lowering of the ribs, movements of the shoulders and arms.

Lymph from the vessels of the back is collected by the axillary and inguinal lymph nodes.

Basic techniques of classical therapeutic massage

To understand how to do it correctly, you should first master the basic massage techniques - stroking, rubbing, kneading and vibration.

Stroking is the sliding of a massaging hand over the skin with varying pressure, without moving the folds of the skin. There are several types of stroking, the main ones are: planar and grasping, and there are also tong-shaped, comb-shaped, rake-shaped and ironing. The main effect of stroking is the improvement of skin respiration.

Rubbing is the movement of a massaging hand, shifting and stretching the skin in different directions. It can be straight, circular and spiral, and there are also auxiliary types of rubbing such as “sawing”, “crossing”, “hatching” and others. Rubbing helps improve blood and lymph circulation in the massaged tissues.

Kneading, in which the massaged area is first fixed, squeezed, compressed and rolled out. This movement improves the contractile function of the back muscles, stretches shortened fascia and aponeuroses, and relieves muscle tension and improves performance.

Vibration, in which the massaging hand transmits oscillatory movements to the body of the person being massaged. Vibration can be continuous and intermittent, labile and stable.

How to do a therapeutic back massage?

The person being massaged lies on his stomach with his arms slightly bent elbow joints and arms placed along the body. Pillows or bolsters are placed under the patient's chest, abdomen and forehead.

The massage begins with superficial stroking, flat, deep and grasping. All movements are made with two hands. The direction of movement is from bottom to top to the supraclavicular fossa, then from the iliac crests to the armpits.

Both hands actively knead: ascending and descending, longitudinal and transverse. And again stroking. It is important to note that stroking is performed after each type of kneading to achieve complete relaxation of the back muscles before performing next appointment massage. When performing kneading, the area of ​​the heart and kidneys is spared.

And the final technique is vibration. When massaging the back, chopping, tapping, patting, intermittent and point vibration are used. Moreover, there is vibration in the interscapular area, reducing the force of impact.

Finish the massage with superficial stroking.

For best effect massage is performed with special creams and oils that have a warming and tonic effect. During the hot season, you can use talc.

Even 5 thousand years ago, Chinese healers discovered amazing properties massage that helps with almost all ailments. Today, massage is one of the most common natural healing methods. Of course, it’s better to turn to specialists for this, but you can learn how to do it yourself, for example, for your significant other. It is needed, first of all, for:

• relaxation of the body after a working day,
• stress relief,
• relaxation,
• mood improvement.

In addition, this is an opportunity to push aside accumulated problems for a while, organize thoughts and restore inner balance.

The session can last about 20-30 minutes. It would not be a mistake to combine various styles massage, for example, elements of Thai and classical, acupressure and deep. Guided by the rules set out below, it is quite possible to learn how to massage your loved ones in a short time, and their gratitude will be your reward for the work done.

When is a back massage beneficial?

• heart function improves by increasing the average amount of blood pumped per minute;
• more active delivery of nutrients to the body tissues is established: glucose, amino acids, oxygen;
• back muscles relax;
• additional capillaries open and oxygen-containing cells are activated;
• blood pressure is normalized.

The basic principle of massage is to perform sequential movements in the direction of blood flow in the veins, bypassing the lymph nodes.

Classic massage equipment includes:

1. Back rub, with which each session should begin. It is aimed at relaxing the body and preparing it for more intense movements. Ironing is performed along and across the back with the entire palm, as well as in a circle around the shoulder blades. You can combine light, barely noticeable touches from the bottom up the back with more energetic movements from top to bottom.

2. Trituration carried out from the sides to the spine and back. It is especially important to thoroughly rub the neck and shoulders. In this way, salt deposits, swelling and muscle tension can be eliminated to some extent.

3. Kneading is carried out using both hands, grasping the folds of skin with your fingers and gradually moving your hands away from the spine to the side. Each side of the back is massaged separately. Kneading helps the functioning of the cardiovascular system, increasing blood flow to the tissues and helping to cleanse them of metabolic by-products.

4. Slamming carried out with the palms of the hands; for a softer effect, use a spoon-shaped palm. Slapping is done on the muscles, bypassing the bones, shoulders and kidneys. Movements should be springy, short and painless, promoting better blood circulation and muscle contraction.

5. Vibration carried out with your fingertips in a circular motion from the lower back to the neck, bringing relaxation to the muscles and regulation of metabolism.

Basic back massage for beginners

Every day the muscles of our body “work” and are in constant tension. We don’t even think that our lifestyle leads to pain in the back, legs and lower back. Great for relieving tension after have a hard day relaxing massage.

A well-done massage will help you get rid of stress, tone you up, and even help you forget about your problems and lift your spirits. The only drawback is that you cannot do it yourself, without anyone's help.

Anyone can master the technique; there is nothing difficult about it. To achieve the desired effect, sometimes even simple touches are enough. Well, if you also use special oil, then your “patient” will go into nirvana and will certainly be grateful to you!

We invite you to master several simple techniques back massage that will help make it pleasant and effective. All these techniques (in whole or in part) are also used when massaging the abdomen, head and feet. In fact, this is the basis for conducting a variety of

Back massage stages

Source: http://www.wikihow.com/Massage-Someone's-Back.

1. The massage should be performed on a fairly hard surface. Ideally, of course, a massage table, but since this is not possible at home, choose the hardest possible bed. It is important to put down a clean sheet as your client will be face down.

choosing a bed with a hard mattress

2. Hands must be washed thoroughly.

3. Back massage is carried out using oils so that your hands gently glide over your back. Pour some oil into your palms and rub it a little so that your hands become warm and your subsequent touch on the client's back is warm.

4. Start with a light superficial massage. You need to move from the lower back to the shoulders and back, while movements towards the shoulders should be made more intense, but at this stage still soft. Movements are carried out with the entire palm (stroking).

5. Now the pressure can be slightly increased by gently running the edges of your palms along the spine and forcefully when you smooth out the shoulder area with a full, outstretched palm.

6. Move your hands to the client’s sides and use soft, slightly gripping movements (bottom to top).

7. With smooth movements we begin to warm up our shoulders, moving circular movements hands. Don't overdo it, be careful not to cause pain.

8. You can move on to a more intense massage. Move upward, grasping small folds of skin with your fingertips. Massage first the left, then the right side of the back, without touching the spine. We move from bottom to top to the shoulders, which we massage a little harder.

massage with exciting movements

9. The shoulders can be additionally massaged separately, since this place often “suffers” very much from a sedentary lifestyle. We simply increase the massage time in this area. It is very good to apply elements here, lightly pressing on individual points in this area.

It is important to ensure that the client does not have pain!!! Especially in the neck area!!!

10. We carry out stronger massage movements of the back. Using light pressure, you can massage it with your fists in the upper back at a short distance from the spine. Do not try to crush the patient, listen to him and watch his reaction!!!

11. You can also finish the massage with a very light pat or sensory “walk” along the entire back (from bottom to top) with your fingertips. This will soothe the skin.

Back massage video lesson

A classic back massage is very accessible and competently shown, with comments about the technique of performing a specific stage.

Children's play massage

Children love this massage very much, as it is not only a pleasant procedure for them, but also a funny communication with mom or dad.

• "Rails rails" - right hand, and then with your left hand, draw along the back from bottom to top, drawing 2 lines
• “sleepers sleepers” - draw transverse lines with your hand
• “The train was traveling late” - use your fist to very gently imitate the movement of the train (from bottom to top)
• “and scattered the grain” - use the palms of your hands to make stroking movements along the entire back
• “the chickens came and pecked, pecked and left” - light “pecking” of the back with the pads of the fingers in a chaotic manner.
• “the geese came and nibbled, nibbled and left” - light pinching of the back.
• “The elephants came, trampled, trampled and left - pressing on the back with their fists.
• “and at the end the little fox came and swept everything away with her tail” - you need to stroke your back with your hands.

Massage is great way relaxation, which also has therapeutic effect, if done correctly. It helps maintain youth and energy. Allows you to get rid of accumulated fatigue. During a massage, the body relaxes, blood circulation is normalized, and the skin becomes more elastic.

Since massage is aimed mainly at obtaining pleasure and maximum relaxation, that is why before doing it, you should create the most favorable conditions for this. Here's what they include:

• massage table, which at home can be replaced with any hard surface; it should be covered with a non-slip blanket made of natural material, place a small pillow under the head of the person being massaged;
• a suitable atmosphere, which consists in creating the most comfortable temperature for a person environment and air humidity, the room must be ventilated before performing a massage;
• a suitable environment - to do this, dim the lights in the room, put on relaxing, calm music, and, if desired, light candles or an aroma lamp;
• Prepare everything you need for a massage - massage oil or cream, towel.

Once everything is ready, you can begin the massage itself.

What massage techniques are there?

Russian massage technique includes 4 main techniques, which include:

• stroking;
• trituration;
• kneading;
• vibration and impact techniques.

For a non-professional massage therapist, the correct implementation of these techniques will be quite sufficient; you should not try to perform something more complex, since with an incorrect massage you can achieve the opposite effect and cause serious harm to health.

Back massage technique

Professional massage requires special training, but it doesn’t take much to make your loved one feel good and help them relax. Try to do everything carefully and without strong pressure, focus on the sensations of the person being massaged and follow his instructions. Massage techniques include the following:

1. Before the procedure, take a little warm massage oil in your palms and gently apply it to your back. Any massage should begin with light, stroking movements, gradually making them more intense. Make the movement from bottom to top along the central part along the spine, but without touching it itself. At the top of the back, the stroking movements should be expanded, capturing the shoulder area. Continue these movements for at least 10 minutes.
2. Start longitudinal movements, starting from the spine, from the lower back to the sides. At the same time, work the sides well. Duration – 5 minutes.
3. After this, proceed to rubbing - make the same movements in direction as indicated in the first two paragraphs, but using your fingertips. Do it for 10 minutes.
4. The next stage is kneading. In order to perform continuous kneading, the hands must be in the same plane, but in contact with each other. The tissues on the back are deeply grasped, with one hand you need to move them away from you, and with the second hand - towards you. Then make a shift in reverse side. In this case, the movements should smoothly flow from one to another. Do everything carefully, working all areas of your back for 10 minutes.
5. You can supplement the massage with vibration movements, for which one hand remains on the massaged area, and the second moves along the part of the body, without leaving the surface of the back.
6. The final stage of the massage is percussive techniques, which include tapping, chopping movements and patting. Initially, we perform tapping, for which we make gentle blows with our fingertips or fist. We continue with chopping movements - using the edges of our palms, we gently tap the entire back area. And we finish by clapping our palms. All these techniques should not cause painful sensations and they should not be performed for long – no more than 5 minutes.
7. You should finish the massage where you started - with light, stroking movements.

Movements can be combined and complemented with each other.

Basic rules of massage

When performing a massage, you should adhere to the following basic rules:

• It is forbidden to do massage for many diseases, first check the list of those diseases for which it is unacceptable;
• Massage with caution if there are moles;
• Do all the movements that you perform during a massage carefully, without unnecessary pressure, be interested in the sensations of the person being massaged in order to avoid unpleasant consequences for good health;
• all movements should be uniform, smooth, with a clear rhythm, avoid abruptness and long stops - this will help a person relax as much as possible;
• After a massage, you should not get up immediately; you must cover the person being massaged with a towel and let him lie down for a while.

If you are worried about back pain, it is best to contact a professional massage therapist or sign up for a massage course, after which you will be able to please your family with a quality massage all the time.

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 must be rubbed and kneaded with stronger movements than the thoracic and lumbosacral areas. It is the cervical and shoulder regions that experience the greatest load.

The golden rule of a massage therapist is to listen to the feelings of the person undergoing the treatment 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 disappears and nervous tension.

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.

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

• Horizontal, on the stomach. The upper limbs are 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 on a healthy area and when on a more or less problematic 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 flow of lymph: from the lumbar region to the groin, from the lower chest to the armpits, from the upper chest to the 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 the side surfaces, the 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.

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 the 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 slightly raise the upper side of the shoulder and rub the other side. 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 your thumbs in turn on both sides of your 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. Move on from 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? A common problem here is salt buildup. If the patient can be given such a diagnosis, we will use the following scheme: we work the scapular region quite deeply, develop 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. You can use your elbows to apply pressure to the area with great care.

• Read also: Classic back massage.

We use the squeezing technique using the edge of the palm. This technique in the cervical-collar area is quite difficult to carry out due to the small area, so it is most convenient to squeeze with your fingertips.

The shoulder girdle is one of the most problematic areas, so movements need to be deep, but unhurried and smooth. Work the muscles attached directly to the vertebrae. Having worked the area completely, perform quick vibrations - tapping. All techniques must be used five to seven times in a row.

The condition of the cervical-collar area of ​​the back will improve after three or four procedures, although the patient may experience some discomfort the first two times. The mobility of the spine increases, the feeling of heaviness in the shoulders disappears, and sleep normalizes.

In ancient times, many healers knew about the benefits of massage. Over time, many methods have emerged aimed at carrying it out. IN modern world massage is an official therapeutic prevention against many diseases and pathologies. To obtain the desired result, you can contact a specialist or perform the manipulations yourself. How to learn to do a back massage? Further in the article we'll talk about the rules for its implementation.

Who needs a massage?

Carrying out such a procedure is useful for those people who:

• have a sedentary job or spend their time free time in front of computer;
• experience regular increased stress on the back;
• undergoing rehabilitation after a back injury or osteochondrosis;
• experience constant headaches;
• have chronic fatigue and have difficulty sleeping at night;
• feel stiffness in the back muscles throughout the day.

How to learn to do a back massage? If a person has not previously encountered such procedures, then it is best for him to observe the actions of a professional. After all, then it will be clear to the beginner how much force to apply to the back and what specific actions to perform.

Each session must be started and carried out correctly. Therefore, you first need to know the features of classic home massage.

Benefits of massage

Anyone can learn how to carry out this procedure correctly. Therapeutic massage done at home will only bring benefits to the body. It refers to effective way improving the functioning of some organs. There are the following massage abilities:

• improving blood circulation and the functioning of the heart and blood vessels;
• acceleration of metabolic processes in tissues, which leads to regeneration and rejuvenation;
• blood pressure is normalized;
• oxygen metabolism is activated;
• metabolism improves.

Massage helps reduce headaches and swelling, improves blood and lymph circulation in the body. The procedure has its own characteristics, so it must be carried out accordingly.

How to properly do a therapeutic back massage? It only brings benefits if carried out effectively. After the massage, the back muscles relax, additional capillaries open, and the firmness and elasticity of the skin improves.

For procedures aimed at lumbar region spine, there is not only a relaxing effect, but also a healing one.

The basic principles of massage include sliding your hands along the back in the direction of blood flow, while avoiding the location lymph nodes.

How to prepare for a massage

Before the procedure, you need to do a little preparation. In order for the skin to take the massage well, you will need peeling. Before the procedure you need to take a shower. Aromatherapy has a good effect on the body, allows you to relax and lift your spirits.

For massage you will need:

• towel;
• disposable underwear and robe;
• oil and cream that does not cause allergies;
• aroma sticks.

Many professional massage therapists use essential oils. Women's scents include rose, patchouli and palmarosa. For men use essential oil sandalwood Be sure to use products that do not cause allergies.

Rules for performing the procedure

How to learn to do a back massage? It includes the following rules:

1. The massage is performed in a lying position on a hard surface. It would be convenient if it was a special couch. A clean cotton sheet should be placed on the surface where the massage is performed.
2. Before the procedure, you need to wash your hands thoroughly. You should use not only soap, but also a disinfectant. There may be pimples on the patient's body that are injured during the procedure.
3. To improve gliding, special oils are used. If the massage is therapeutic, then healing creams are used.
4. After the procedure, the patient needs warmth and rest. You need to cover yourself with a blanket and lie in a relaxed position for at least 15 minutes.

Only after this can you get up and do normal household chores.

Classic massage

The procedure should begin with a simple technique. How to learn to do a back massage? This procedure is best carried out for pain in the back that occurs due to overstrain of the back muscles, when chronic fatigue and headaches.

With regular massage, you can relieve tension from the back, improve blood circulation and prevent the development of osteochondrosis in people with a sedentary lifestyle. The procedure has some subtleties.

How to do a back massage? Photos on this topic are presented in this material. The classic technique is as follows:

1. Initially, they perform stroking actions. The session begins and ends with them. Stroking accelerates blood flow, warms up muscles and prepares the body for further procedures. Manipulations are carried out along the spine, and then from it in different directions in the form of a herringbone. At first the actions are light, then their intensity and pressure increases.
2. Rubbing is performed from the sides to the spine and back. Manipulations are done with the edge of the palm, but the pressure should not be strong so as not to cause pain. You need to rub until your back is completely warmed up. Redness of the skin means that the massage is being performed correctly.
3. The most intense part is the kneading. This is done with both hands; you need to grab a thin fold near the spine and move it to the side. Each half of the back is processed separately. The duration of the manipulation is 10-15 minutes.
4. Claps are made with palms bent into a spoon shape. They are carried out only through the muscles, excluding the spine, kidneys and shoulders. You need to move your hands sharply, but so that the massage does not cause pain.
5. Then vibrating manipulations are carried out from the back of the head to the spine. They should not cause pain to the patient.
6. It is necessary to finish the massage with stroking actions. This is done intensively at first, then the pace slows down. After finishing the massage, the patient should lie under a blanket for 15 minutes.

How to learn how to do a back massage at home? Once mastered, a person can easily do this. If stiffness in the back occurs after sleep, then massage is done in the morning. And when pain appears in the evening, it is before bedtime.

Massotherapy

Such manipulations are carried out carefully, they are done after the exacerbation attack has subsided. How to properly do a therapeutic back massage? It is carried out in the absence of contraindications and problems with the musculoskeletal system.

The procedure includes the following steps:

1. Manipulations are carried out on a hard surface.
2. Hands are thoroughly washed and warmed.
3. Massage is carried out using oil or cream.
4. The process begins with light influences. Movements are directed from the shoulders towards the lower back. The slides should be intense, but at the same time soft. When massaging the thoracic region, special efforts should not be made.
5. The edges of the palms are drawn along spinal column, with little effort when smoothing the shoulder area.
6. Then they move their hands to their sides and perform exciting techniques from below and above.
7. Using circular movements, knead the shoulder area without making much effort.
8. When the entire back is stretched, move on to deeper impacts. Move from bottom to top, grasping folds of skin with fingers. Such manipulations are carried out on each side of the back separately.
9. The massage time for the cervical spine should be increased, because during sedentary work this part of the back suffers.
10. The procedure ends with light tapping of the fingertips on the back.

Manipulations are carried out within an hour, following the necessary rules and recommendations.

How to give a back massage to a man?

Any person will not refuse such a procedure, both women and men.

How to learn to give a guy a back massage? The procedure is carried out in several stages:

1. Before the massage, a pleasant environment is created. Light an aroma lamp with the following aromas: sandalwood, jasmine, orange.
2. The massage is carried out on a hard surface. You must wash your hands first. Cream or ointment is used for manipulation.
3. Start from the lower back, gradually moving up. This will relieve pain.
4. Then you need to go to the back of the head, stretch top part shoulders You should not work with your fingers, but with your entire palm.
5. Finish the procedure with stroking movements.

Learning how to give a man a back massage is not difficult, you just need to master the correct manipulations. It is carried out for half an hour, usually at night.

Baby massage technique

The child also needs such manipulations. Back massage for children includes the following steps:

1. Initially, strokes are done from bottom to top for each side of the back separately.
2. Gently press with your fist, avoiding the spine area.
3. The following manipulations are stroking.
4. Then tapping and pinching with fingers are carried out.
5. Ends lung massage stroking.

By providing massage, adults bring great benefits to the child's body.

Woman back massage

The manipulations are no different from those done to men. There are several features of massage for women:

• The procedure is individual for each woman, especially during the menstrual cycle. Some people do not tolerate back massage well during this period.
• If the discharge is not intense, then the manipulations will not be dangerous. The massage and its duration will depend on this.
• During pregnancy, a woman should not overuse the procedure, especially in the first trimester. Massaging areas such as the sacrum or tailbone can lead to spontaneous miscarriage.

Therefore, before giving a woman a back massage, you should clarify whether there are any restrictions for its implementation.

Contraindications for massage

Like any procedure, massage has limitations. These include:

• high body temperature;
• state of alcohol or drug intoxication;
• kidney, heart and liver diseases;
• low or high blood pressure;
• allergic reactions;
• oncological diseases.

How often should an adult have a back massage? Manipulations can be carried out constantly if the person does not have the above health problems.

Conclusion

Back massage at home is a useful procedure aimed at preventing many conditions in the body. Correct manipulations will be beneficial for the health of not only adults, but also children.

In this article we will talk about how to do massage correctly. Many are interested in this issue, but do not know where to look for detailed and correct information. The article was written for informational purposes, so it is better to take special courses and gain important knowledge from professionals. We will consider the main points and pay attention to massage different parts bodies.

Short story

Let's start with a brief history. So, researchers still cannot come to a common point of view about where and when massage originated. It is impossible to classify it among the “inventions” of any particular people, since all over the world these techniques developed almost simultaneously. There is evidence that massage techniques were used by people from the islands Pacific Ocean, which means that they were available to primitive peoples. Massage became most widespread in Indonesia, where it was used for local or general treatment. The warriors of Rome used various techniques physical impact on the body after battles so that there are no bruises or other marks. In Ancient China there were schools for doctors in which massage was one of the necessary disciplines to study. Mentions are also found in the medical works of Hippocrates and Avicenna.

When Christianity came, people forgot how to properly massage, because this technique was considered pagan and was eradicated in every possible way. I must say what else for a long time after these events, massage was not considered a discipline worthy of special scientific knowledge.

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

So, how to do a massage correctly? To do this, it is necessary not only to master all the techniques perfectly and know when each of them is appropriate, but also to know the rules that lay the foundations of massage. Let's look at the basic rules:

1. All movements should be directed towards the lymphatic pathways. For example, the back should be massaged from the spine to the sides, the chest - from the abdomen to armpit, hips - from the knees to the groin. The abdomen is worked only clockwise.
2. The nipples and lymph node area are never massaged in either men or women.
3. For the massage to be most effective, all muscles must be relaxed.
4. Each technique is repeated 5 to 8 times.
5. The rule of alternating aggressive and calm techniques.
6. There should be no pain during exposure. The force of pressing on the muscle should correspond to its tone.
7. You can carry out the procedure through fabric or underwear, but the 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, it helps pump out lymph from the limbs.
9. Before starting the session, a person must take a shower or dry himself with a damp towel. Various oils are used to improve the gliding of hands, as well as to relax a person. In this case, powders can be used if the massage therapist’s hands are sweaty and the patient has too much hair.
10. A professional must 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 even. In this case, the patient's body must be at a suitable height.
11. Separately, the rhythm and tempo of movement should be selected depending on the goal of the massage therapist. Active movements tone the nervous system, medium-intensity movements harmonize and balance, and weak and slow movements have a relaxing and calming effect.
12. The transition between impact techniques should be smooth, but without pauses.

We looked at the basic rules that guide every professional.

Knowing how to do a massage correctly based on the basics, let's talk about impact techniques. There are few of them, but each can be divided into several more subspecies. We, according to tradition, will consider the most important thing in order to understand how to properly do massage at home.

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

The first technique we will consider is stroking. It is with them that the procedure begins and ends. The procedure is carried out with light movements of the palms. In order to perform the technique correctly, four fingers must be tightly closed, and the thumb must be moved to the side as much as possible. You also need to know that stroking can be spiral, straight and combined. The spiral effect relaxes the person as much as possible, and the combined movements help relieve physical and mental stress. At the same time, 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 increased, nervous tension goes away, pain and spasms go away.

The second technique is squeezing, which is carried out using the edge of the palm. The fingers are slightly bent and positioned across the massaged area. To enhance the effect, the hands are placed on top of each other. Here there is already an impact not only on the skin, but also fatty tissue, superficial layer of muscles and connective tissues. Using this technique removes swelling and improves metabolic processes in tissues. At the same time, the body becomes toned, the work of the central nervous system is stimulated. This massage is often used by athletes before important competitions.

The third technique is kneading. He is the main one in massage, so almost half of the time is devoted to him. In this case, the muscle is either fixed or pulled back and then warmed up. Reception has a strong influence on subcutaneous tissue and the human muscular system. Metabolism increases, which promotes the growth of muscle tissue. The intake has a tonic effect.

Calming techniques

Shaking is a technique that is used only in case of maximum muscle relaxation. It relieves tension, calms the nervous system, stimulates the flow of blood and lymph, perfectly fights muscle fatigue, and helps 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 joints after injury or overload. Strongly affects tendons, ligaments, joints and fascia. Taking it significantly increases joint mobility and prevents the formation of deposits. Professionals prefer circular and straight rubbing, which is performed with fingertips.

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

Therapeutic movements

There are three types of therapeutic movements:

1. Conducted with resistance, when the massage therapist has to overcome the patient’s slight conscious resistance.
2. Passive movements performed in a maximally relaxed state with maximum amplitude. Such movements increase muscle elasticity and performance.
3. Active movements that activate the nervous system and help restore and strengthen the muscular system. Can be done independently.

How to do a facial massage correctly? We’ll talk about this now, but let’s clarify that there is a more specific area that deals with these issues – Facebook building. First, you need to completely cleanse your face of makeup. Then it needs to be steamed. Only after this can you start the massage. It must be performed along massage lines. There are many diagrams that explain the direction of movement. From the bridge of the nose you should move to the center of the forehead and towards the eyebrows. From the nose they move to the top of the ears, from the nostrils to the bottom of the ears. Movements on the chin end under the jaw. The whole point of such a massage is that it should be regular.

Neck massage is performed only after this area is thoroughly cleansed and steamed. You can apply moisturizer. All movements should be soft and smooth, since the skin on the neck is very delicate. The massage involves gentle stroking and rubbing from the throat to the décolleté. There are no other exercises here. It is very effective to “tap” your tongue on the upper palate, as this prevents the appearance of a double chin. No less effective is an exercise when a person pulls the lower jaw forward, strongly straining the neck. Now you know how to properly massage your neck, but it’s still better to consult a specialist.

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

Anticellulite massage

A specialist in this field can answer the question of how to properly do anti-cellulite massage. However, every woman can do it at home herself. The main thing is to be healthy and know that you will not harm yourself. Most often this massage is performed in the area of ​​the inner thigh. The movements are sharp, strong, sometimes causing pain. Cupping massage is also used for weight loss purposes. A specialist will tell you how to do it correctly. It is better not to do this at home, so as not to cause various skin disorders.

Foot massage is the safest. Every person can do this. However, it is considered one of the most effective, since it is located on the foot acupuncture points, the correct impact on which affects the entire body. What is special about foot massage? How to do it correctly? The point is that here you can act intuitively and independently. If you don’t want to, you can purchase a massage mat.

How to massage a child correctly?

The main rule is to entrust this procedure to a professional. It is much more difficult to harm an adult, since his body is formed and strong. Children's bones and joints are too sensitive, so one wrong move can cause harm. Parents who do massage themselves undergo special courses or receive full information from a doctor who allows you to do the exercises yourself. Acting intuitively or based on information from unverified sources is the same as putting an experiment on your child.

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