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EditSetting Up for a Back Massage
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Choose a comfortable location. Using a massage table will give you the best access to somebody's back, and it's built for comfort, complete with a face cradle for alignment of the spine. However, if that's not available, there are a few alternatives.
- If you don't have access to a massage table, then you can try using the floor, a couch, a bed, or even a kitchen table if it’s sturdy enough for the person to lie on. Each option has drawbacks that make it less ideal than a massage table, mostly due to comfort issues for the person receiving the massage and height issues requiring the person giving the massage to lean over in uncomfortable ways.
- If a bed is the best option available, make sure that the suggestion doesn’t come across as inappropriate. Consider the relationship you have with the person and discuss that the massage will take place on a bed beforehand.
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Prepare the room. Make sure the room is warm without being hot. This is the ideal atmosphere for the person to relax the muscles you’re trying to massage.
- Play some uneventful music. New age, ambient music, quiet classical music, or even soundscapes will help the person relax to their fullest. Pulsing, driving music won't help. Keep the volume low.
- Turn the lights down just enough so there's no glare in the room.
- Light scented aromatherapy candles. This is optional, and you should ask the person before lighting the candles since some people enjoy the smells while others are too sensitive to them.
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Have the person undress to his or her comfort level. Massage is best given and received without clothing on the area being massaged, especially if you are using oil or lotion. Request that the person undresses as much as he or she is comfortable with.
- Always provide an additional towel or sheet above and beyond the one covering the table. This way the person can lie down and cover the parts of his or her body not being massaged. This will make the environment both more comfortable and warmer, which is relaxing.
- If privacy is a concern, step out of the room as you have the person dress down and cover himself/herself with the additional towel or sheet. Knock and ensure that the person is ready for reentering the room.
- If the person left pants or underwear on, you could tuck the edge of the towel or sheet into the waistband to ensure no oil from the massage stains the material.
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EditGiving a Back Massage
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Spread the oil around. The main technique for spreading the warmed oil across the person’s back is called effleurage, which means “light friction.”[1] Use gliding movements in long, even strokes.[2]
- Use the whole of your hands and start at the bottom of the person’s back, moving upward. Always upward toward the heart (the direction of blood flow) while applying pressure, and then lightly bring the hands down the outside of the back lightly. Maintain contact without applying pressure as you bring your hands back down.[3]
- Repeat this technique for 3-5 minutes while gradually increasing from light to medium pressure to warm up the back muscles.[4]
- Don’t forget the shoulders and neck area.
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Use petrissage techniques. Petrissage uses shorter, circular strokes with more pressure than effleurage.[5] You can think of this as a kneading technique that uses rolling and pressing to enhance deeper circulation.[6]
- This technique can use the palm, fingertips, or even the knuckles in the short, circular motions.[7]
- The movement should come from the waist—your core—rather than from the shoulders. This will help keep you from becoming fatigued.
- Go across the entire back for 2-5 minutes. You can alternate between this and lighter effleurage movements to diversify techniques.[8]
- Without professional training, use only light to medium pressure while applying petrissage movements.
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