It often happens that after a hard and stressful day or a working week, you want general relaxation, forget about everything and plunge into relaxation. In this article, we would like to focus on relaxing back massage performed at home.

Why is it so relaxing?

First, many of us have a sedentary job, and there is pain or discomfort in the neck and lower back.

Secondly, the spine, as our main axis, is responsible for the functioning and interaction of organs through the nervous system.

Often for a general full body massage there is not enough time in the amount of 1.5-2 hours, and a relaxing back massage more than covers the entire spectrum of relaxation.

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1. Contraindications

1. elevated body temperature, fever;
2. alcohol or drug intoxication;
3. damage to the skin and pustular formations on the body;
4. high / low pressure and their frequent fluctuations;
5. diseases of the cardiovascular system, kidney, liver failure;
6. allergic rashes on the body, Quincke's edema, skin and venereal diseases;
7. oncological diseases.

2. Indications. Session and course duration

At home, it is desirable to carry out:

1. with general fatigue of the body (not to be confused with overwork),
2. tension in the shoulders and lower back,
3. muscle stiffness after exercise
4. hypothermia.

The session lasts from 30 to 60 minutes. A general back massage is performed, the area of ​​​​the shoulder blades, the collar zone and the shoulders are being worked out.

If there are no serious problems with the musculoskeletal system, the procedure can be performed from 1 time per week for general relaxation of the body.

If there is pain in the back at the end of the working day, there is stiffness of the joints and the muscles are in a tense state, then you can conduct a course of 8-10 procedures performed every day or 2-3 times a week.

The course in this case is repeated 1-2 times a year, and if the massage is carried out as a relaxation once a week, then it is permissible to conduct it constantly.

3. Back muscles

In the process of conducting classical massage techniques, the main work is based on improving joint mobility and strengthening the muscle corset.

Therefore, consider the main muscle groups that are involved in this.

According to the structure, the back muscles lie in layers and are divided into deep and superficial.

The surface group includes:

1. trapezoidal and wide;
2. muscles that lift the scapula, large and small rhomboid muscles;
3. serratus superior and inferior posterior muscles.

The superficial muscles raise, bring closer and adduct the scapula, unbend the neck, pull the shoulder and arm back and inward, participate in the act of breathing.

Deep muscles straighten the spine and are a combination of superficial, medium and deep muscles. The superficial muscles are represented by the belt muscle of the head, the belt muscle of the neck and the muscle responsible for straightening the spine. The muscles of the superficial layer, which perform static work, reach the greatest development - they hold the spine in an upright position. The muscles of the middle layer are obliquely oriented and spread from the transverse processes to the spinous processes of the vertebrae. In the deepest layer, the muscles are located between the spinous and transverse processes of the vertebrae.

The main property of all the muscles of the body is their contractility and thereby the performance of work. For the active decrease in the length of the muscle in the process of work, its elasticity is responsible for the action of nerve impulses.

In case of loss or reduction of mobility and elasticity of the muscles, massage and exercise are an effective procedure. In the most advanced situations, mobility is restored with medication.

4. We carry out a back massage at home

You will need:

• prepare a horizontal surface on which the whole body of the person being massaged is placed.
  • it is desirable that the height of the surface in height reaches the middle of the masseur's thigh - this will create comfort not only for you, but also for the masseur. But if there is no such surface - suitable sofa or bed;
• the room should be warm and ventilated before the session;
• cover the prepared surface with a sheet or towel;
• to align the lumbar lordosis and comfort, prepare 2 rollers (you can use small hand towels for this), which must be placed under the lumbar region from the side of the peritoneum and under the ankle joint;
• for a comfortable state of being massaged, cover the area of ​​\u200b\u200bthe lower extremities with a towel or blanket;
• performed using oil or cream, so prepare these products;
• for optimal relaxation, you can dim the lights, turn on relaxing music.

It is performed with short-cut nails, so as not to injure the massage therapist himself during kneading, and not to cause damage to the person being massaged. It is performed on clean skin to avoid inflammation from mechanical impact on the skin, so it is advisable to take a shower before the procedure. The masseur, for his part, washes his hands before work.

Body position - on the stomach, rolls of towels are placed under the peritoneum and ankle joint, the area of ​​​​the lower extremities is covered with a blanket or towel.

4.1. Starting with strokes

Apply massage oil to your hands and evenly distribute it along the perimeter of the back with arcuate strokes from the lumbar region to:

• clavicle,
• to the shoulder blades
• towards the middle of the back.

The direction of the arms should resemble drawing rays along the spine.

Stroking should be repeated 3-5 times.

Perform deep strokes - palms or fingertips are firmly pressed to the surface of the skin and glide along its surface without separation.

deep strokes

Massage from bottom to top along the spine without touching it. The movements are rectilinear, zigzag, spiral, circular.

Zigzag movements

Try to create the effect of incessant strokes, for this, as you move one hand after it, move along the same path with the other hand.

Alternate strokes. For a deeper study of the muscles, intensify the stroking by laying one hand on the other while massaging (massage with weights).

With weights

For this stage, you can use the base of the palm, fingertips, the entire perimeter of the palm, its edge, combine elements - your main task now is to relax the person, establish tactile contact with him and perform the initial warm-up of the muscles before the main massage block.

Stroking takes about 15% of the total time, repeat all the above elements 5-7 times.

4.2. Let's start rubbing

This stage is aimed at warming up the muscles before the main block.

It is performed with the entire palm and edge, straight fingers, middle phalanges of the fingers with a hand clenched into a fist.

The most effective and simple elements of rubbing are:

A. comb-shaped
B. sawing
C. puncture.

A. During comb-like rubbing, we clench our hands into fists, without much straining the phalanxes, we sort through the fingers in this position along the perimeter of the skin, touching it with the middle phalanges of the fingers.

We direct the fists from the lower back to the shoulders, without touching the spinal column.

To enhance the effect, put one hand on the other - this relieves tension from massaging and enhances muscle development.

B. Repeat steps 3-5 times, then cut. Place your palms with an edge perpendicular to the spinal column, and, without touching it, make movements towards each other with both hands.

sawing movement

The most effective way to work out stagnant processes in the lumbar and sacrum. Move up from the waist. Similar actions should be repeated 3-5 times.

Rubbing is the only stage at which direct interaction with the spine is permissible.

C. Gently feel the line of the spine.

Feeling the spine

Draw along it from the coccyx to the cervical region, and then proceed to puncture. With straight fingers, draw a continuous dotted line along the line of the spinal column. We move our hands evenly, without sharp jumps and pressure. Repeat the exercise 3-5 times.

Then massage the spinal column, grabbing it with four fingers of your dominant hand. Move from the coccyx to the cervical region.

Proceed with caution, if you perform a massage on a person with intervertebral hernias, exclude rubbing the spinal column.

After rubbing the spine, repeat the sawing and comb-like movements.

After repeating, perform a squeeze - with the middle phalanges of the fingers clenched into a fist, perform rotational, rectilinear or zigzag movements along the right and left halves, without touching the spinal column. To enhance the effect, add weights by placing one hand on the other. The number of repetitions is 2-3 times.

Survival by the middle phalanges

Squeezing out the middle phalanxes

Give rubbing at least 15% of the total time, this will reduce the pain syndrome from the main block of kneading and make the skin more pliable for your work.

4.3.Key block - kneading

The most effective elements of kneading during execution are:

• shifting
• pressure
• double ring
• rolling,
• wallow

At this stage, a deep study of stagnant phenomena of the muscular frame occurs, metabolic processes in tissues improve. The movements are performed with the whole palm, a combination of the palm and the hand clenched into a fist, with the edge of the palm.

For most kneading elements, a comfortable position is to bend the arms at the elbows and place them parallel to the back. This will not cause unnecessary overexertion and you will not be tired after 5 minutes of starting.

Start kneading with shifts. Place both of them perpendicular to the spinal column, grab a fold of skin between them and try to squeeze it.

Shifts

Shifts

We act without jerks and tweaks, move from the lower back to the collarbones and shoulder joint. Repeat the movements 2-3 times. In this movement, replace one palm with a clenched fist, squeeze and move the skin fold from the lower back to the top. Repeat the movements 3-5 times.

To perform double ring kneading put your hands parallel to your back, grab a fold of skin between your palms, try to squeeze it, while complementing the squeeze with the movement of your hands in opposite directions.

Perform pressure. This element of kneading is performed with the base of the palm and fists. Straighten the area along the spine, without touching the pillar itself. Perform this element without haste and sudden jumps. For deeper work, use weights in the form of a second hand. Perform forceps-like kneading with the inner edge of the palm, grabbing a small area of ​​skin with both hands and turning them in opposite directions, as with double ring kneading.

This method is well suited for kneading the area under the shoulder blades and when working out the sides. Repeat steps 3-5 times, heading from the lumbar region to the collarbones.

After carrying out the main block of kneading, go to the rolling.

One of the techniques is performed with the fingertips. Grab the musculoskeletal roller with your fingers in the lumbar region and, trying not to release the muscle, roll it to the collarbone area. Perform movements carefully, without excessive pulling of the skin. Repeat these rolls 2-3 times on both sides of the spine.

The block of movements will also complement well the rolling of the fist on the edge of the palm.

Collect the leading hand into a fist, and place the slave with an edge. Roll the muscle-skin roller on the edge of the palm with your fist, moving from the lumbar region to the collarbones. Perform rolls with the base of the palm - place both hands with the base to the surface of the back, fingers relaxed. Roll the skin-muscle roller from the lower back to the shoulders on both sides of the spinal column. Alternate all movements with each other and repeat 2-3 times. Finish kneading with stretches.

Place the forearms of both hands to the surface of the back, perform movements with the forearms along the perimeter diverging in different directions, excluding the region of the spinal column, repeat 3-5 times. This movement is not performed if the patient has intervertebral hernias.

4.4. Shoulder area massage

After performing, pay attention to massaging the area of ​​​​the shoulder blades.

This area is worked out with two positions of the upper limbs:

1. in the starting position, arms along the body
2. and a hand wound behind the back - to work out the muscles of the area of ​​\u200b\u200bfixing the scapula and subscapular areas, in this case, rubbing this area is performed.

We start with strokes. We perform them from the base of the shoulder blades to the collarbones.

Since in general the muscles are already warmed up, we repeat the movements 5-7 times and proceed to rubbing. Movements are performed for each shoulder blade separately. We use:

• comb-like rubbing

• sawing

• planing,
• pressure with the middle phalanges of the fingers and the base of the palm.

Be careful not to cause injury. We repeat everything 5-7 times with alternation.

Then gently put the hand behind the back, without pain and release it.

Wrapping up a hand

The main task of such manipulations is to outline the contours of the scapula and warm up the muscles hidden under it, while the hand remains in a relaxed state.

Vigorously warm up the subscapular space. Outline the line of the shoulder blades using sawing - with the edge of the palm, outline the shoulder blade from the base to the collarbones.

Outlining the shoulder blade

Work the area between the spinal column and the scapula using comb-like movements and pressure with the middle phalanges of the fingers and the base of the palm. Alternate between recommended actions, while repeating each 5-7 times.

Bring your hand to its original position along the body and perform kneading: felting, double ring, rolls. Since this area is small, use your fingertips, the base of the palm, gently knead the entire surface of the palms without pulling the skin.

After one shoulder blade, proceed to massaging the second. After working through this entire area, stroke.

4.5. Vibration when running

After finishing the main block, stroke the entire surface and start vibrations.

Use:

• tapping
• patting
• hacking.

When performing tapping, gather your hands into a half-fist, relax your hands, movements are performed on the back area above the kidney area, so as not to cause pain.

Perform movements with ease so as not to overstrain the hands and not cause pain to the person being massaged. Finish by stroking: put your hands with the back side, with the tips of your nails (gently, without injuring) run from the lumbar region to the collarbones, from the base of the skull to the shoulders. At the same time, the effect of "goosebumps" appears on the surface, which additionally stimulates subsequent relaxation.

5. Cervical-collar area

Let's consider the main elements of massage of the cervical-collar department. More details about the position of the body and the techniques used are described in.

Massage of the cervical-collar region with "salt deposition" is carried out according to the scheme: we start with a fairly deep massage of the shoulder blades, then we work out the shoulder girdle, neck and shoulders. We start all movements with stroking, vigorous rubbing, intense kneading and ending with vibrations and stroking.

As strokes, we use encircling, transverse-longitudinal rectilinear movements, circular and zigzag elements with the entire surface of the palm, its edge, and also with the fingertips. Rubbing is performed by sawing, comb-shaped and rake-shaped elements, rubbing with fists, pressing with the base of the palm, thumbs, and for the deepest study we use elbow pressure.

Push-ups are performed with the edge of the palm or we use beak-shaped elements. The main block includes kneading. Due to the small surface area, the most convenient elements are tongs, double longitudinal and double circular kneading, rolling with fingertips and palm edge, shifting.

Particular attention is paid to the study of the shoulder girdle, because it is in this area that the accumulation of "sand" is observed - the movements are deep, but rather slow, the deep muscles that are attached directly to the spine are worked out. It ends with energetic vibrations in the form of effleurage. Each exercise of the massage block described above is repeated 5-7 times.

The result is noticeable after 3-4 procedures (despite the possible deterioration after 1 and 2 procedures), the mobility of the cervical spine improves, heaviness in the shoulder girdle disappears, sleep improves.

If desired, during the massage from the deposition of salts, conduct a course of homeopathic or phytotherapy with the help of vascular and blood-cleansing fees - this will remove harmful substances and salt from the body.

6. Features in osteochondrosis

Often in the cervical spine, the diagnosis of "osteochondrosis" is made:

• there is stiffness of the joints,
• overexertion of the cervical spine,
• pain and crunching when turning the head.

Massage of the collar zone with osteochondrosis should be carried out with caution and be systemic (course) in nature - a single procedure can increase pain.

7. Videos of the event

8. Resume

We remind you once again that at home it is possible to carry out the procedure only in the absence of general contraindications and serious problems of the musculoskeletal system. It was mentioned above that massage is performed with relatively good health of the person being massaged, for example, with osteochondrosis.

However, in the presence of intervertebral hernias, massage is carried out by a licensed specialist.

Do not save on your health, in case of medical indications, contact licensed specialists.

Even in ancient times, healers discovered the unique properties of massage. Over time, various methods, directions, ways of performing massage began to appear. Now, in the modern world, it is officially a therapeutic prophylaxis against many diseases and ailments. Of course, of course, sometimes you need to turn to a professional, but you can also master this art on your own, at home.

How to learn to massage at home

First of all, a massage procedure at home is a good way to relax, disconnect from everyday hustle and bustle, relieve stress, and simply improve your mood. This is a kind of meditation. It is never too late to learn how to do it, it is enough to know some basics of the basics of massage. Allocate from thirty minutes to an hour for a session, more is not recommended. You can combine different styles, after familiarizing yourself with them. For example, there is a massage with classical elements, acupressure, or a kind of Thai. In general, it is by doing a back massage that you have a positive effect on all organs. The work of blood circulation is improved, the supply of nutrients, such as glucose, amino acids, oxygen, increases. Blood pressure improves and many other good things happen to your body. Massage must be performed in successive movements in order to promote blood in the veins without hitting the lymph nodes.
The muscles of the body experience stress every day, being in constant tension. Sometimes we don’t even notice how we ourselves harm the back, lower back, tailbone. Probably the only drawback of massage is that it is extremely difficult to perform it on your own, without anyone's help. And everyone can master the elementary primary technique, there are enough banal touches to relax the muscles.

A simple back massage technique

All these prescriptions are manifested in part in the massage of different parts of the body, this is the basis. The back of a person has a large number of muscles in which fatigue and pain accumulate. For massage, you need a hard surface, give preference to the hardest bed, lay a clean sheet. Wash your hands thoroughly, it is recommended to use a massage oil, or any other cream, to better glide your hands over the surface of your back. Highlight the liquid a little on your hands, rub it, warming the palms themselves.
So, start with simple manipulations from the coccyx to the shoulders, and back, pay more attention to the shoulder area. Perform actions with a full palm.
Increasing the pressure, with the edge of the hand, walk along the spine, turning the palm completely on the shoulders.
Move to the edge of the sides, with soft movements, slightly pull the skin from the bottom up.
Go to the shoulders and in a circular motion, start to knead them, see that the pressure is not too strong without causing pain.
After warming up the surface of the back, start the most intense massage. Rising up, grab the folds on the skin with your fingertips. Do the left, then the right side, bypass the spine for now.
The shoulders always accumulate the most tension, they need to be worked out most carefully. Pay special attention to them, do acupressure with pressure.

When performing a massage, always ask about pain, do all movements carefully.

With light pressing movements with your fists, walk along the top.
Finish by patting your fingers on the back, this will lead to a calm state.

How to give a back massage to a guy

Who doesn't love massage? Even without a professional certificate, you can help your loved ones and bring great pleasure. It is rare that anyone resorts to such a simple way to seduce a man. With skillful manipulations, you can bring the guy into the right condition, relax, or vice versa, start him up. Based on this, it will not be superfluous to adopt recommendations for performing massage for your man.
Before you begin, create an environment that is conducive to relaxation. Some fragrances, such as sandalwood, jasmine, orange, have pleasant properties. You can light incense sticks, or an aroma lamp with these smells.

The beginning, as in a classic massage, is a hard surface, clean hands, any cream with a pleasant aroma. Run your hands all over the back, warming it up, rubbing the cream.
Start from the coccyx, gradually rising to the shoulders, move your fingers on both sides of the spine. This will relieve pain and pinched nerves, if any.
Move to the neck, use both hands to stretch the back of the head and the top of the shoulders. Be sure to work not with your fingers, but completely with your palm, imagine the process of kneading the dough. If you do everything right and the guy relaxes, with the feeling of a stone falling off his shoulders, you can kiss after.
Run light touches of your fingertips along the sides of the body, splintering. But don't make yourself uncomfortable.
After the back, you can also move on to the legs, starting from the heels, working towards the crotch. You can include different objects in the massage, such as a feather or a piece of silk. After such a massage, the man will be ready for anything for you.

How to give a baby back massage

Playing with the baby, you can give him a fun and no less useful massage. The kids like it, the process itself is pleasant, with funny communication from parents

Probably, everyone knows “Rails, rails” - it is performed with one, then with the other hand, rising from the bottom up.
Then, we draw two horizontal lines - "sleepers".
With your fist, you very carefully portray the “belated train”.
Stroke the back with your palms - “scattered the grain.”
“The chickens came and pecked” - lightly tap with your fingertip.
“The geese came and pecked” - with pinching actions, walk along the total area of ​​\u200b\u200bthe back.
Then press again with your fists, it will be “the elephants came, trampled and left.”
At the end, as with a massage for adults, stroke the back - "And at the end the fox came, all with a tail."
As you can see, the massage process can be not only useful, but also seductive and playful. Expand your knowledge and increase your practice for the benefit of the health of loved ones.

The modern sedentary lifestyle has a negative impact on the spine and back muscles.

Everyone can learn the technique of performing, simple massage techniques will help from fatigue and the feeling that the muscles are “pulling” and “aching”.

There are many techniques and techniques for back massage, you can choose any of them, but you must be aware of the general rules.

General rules

If you strictly follow the rules during the session, then the procedure will not cause harm and will become as effective as possible.

1. Performing massage movements along the lymph nodes. For example, the hands are massaged first from the hand to the elbow, then from the elbow joint to the armpits, the neck from the hairline to the collarbone, the chest from the sternum to the armpits. Remember that the lymph nodes should not be touched!
2. The person receiving a back massage should be as relaxed as possible..
3. Can't bear the pain of a massage. If it appears, you need to reduce the strength of the techniques.
4. Tempo and rhythm are the main components of massage. Depending on their performance, massage has a different purpose: a fast pace increases the excitability of the nervous system, medium and slow - reduces.
5. Good combination of weak and strong tricks. There should be no pauses between them, one technique is repeated 5 to 8 times, then you need to immediately move on to the next one.
6. The use of special means for massage is optional. Many experts advise to do without them, the procedure will be more effective. However, if the massage therapist's hands are sweating or the person being massaged has hair on his back, then oils and creams for massage can be used.
7. The maximum effect is achieved from a naked back massage.. Before starting the procedure, the massaged person needs to take a shower or simply wipe himself with a damp towel.

Kinds

There are many massage techniques, but there are only 5 main types. The choice depends on the goals pursued by the massage. Types differ in massage techniques, pace, rhythm, etc.

Classical

This type is one of the most common, based on 8 techniques, each of which improves blood circulation, has a beneficial effect on the nervous system, adipose tissue and skin.

Classical massage consists of 4 stages:

• preparatory(warming up muscles and improving blood supply);
• mid-deep(muscles are worked out at an average depth of occurrence);
• deep(maximum muscle warm-up, the longest stage);
• final(muscle relaxation).

Canned

Cupping massage is a cupping procedure aimed at improving blood circulation in the back.

Banks help to relax as much as possible, reduce swelling of organs, act as an effective immune modulator of the body.

The duration of cupping massage is from 5 to 30 minutes, after the procedure, bruises, irritation and swelling may appear on the back, which will completely disappear after a few days.

With honey

The benefits of honey and back massage have been known for a long time, which is why experts decided to combine a useful procedure with a substance rich in vitamins and minerals and created a honey massage.

It not only improves the circulatory system, has a positive effect on the back muscles and the articular-ligamentous apparatus, but also eliminates excess fluid and toxins.

Before starting, it is better for the person being massaged not only to take a shower, but also to clean the skin of the back with a scrub.

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During this massage, the body is affected by special points.

The procedure has a positive effect on the functioning of all organs, the spinal cord and brain, blood vessels, chest cavity, nervous system.

Acupressure is performed for various diseases and for pain relief.

Relaxing

Such a back massage has the following goals: the prevention of certain diseases, the removal of muscle tension, the replenishment of energy and strength, and the promotion of health.

Already after several procedures, a person's condition changes, blood flow and skin condition improve.

Depending on the technique, massage can have a relaxing and calming effect, or, conversely, stimulating and exciting the nervous system.

Indications and contraindications

Massage is a useful and pleasant procedure, but in some cases it is essential and even recommended by a doctor.

What are the indications for massage?

• caused by constant muscle tension, fatigue, etc.
• Increased nervous excitability. To get rid of this phenomenon, apply a relaxing massage.
• Weak immunity. Massage in this case can be used in combination with other measures to restore the protective functions of the body;
• Chronic fatigue often occurs in people who are engaged in intellectual work and neglect sufficient physical activity.
• Muscle hypotension. If the muscles are weak, back massage will help maintain muscle tone.
• Cellulite. For this, an anti-cellulite back massage is used, which improves blood circulation.
• . Massage can relax the muscles and relieve the symptoms of scoliosis.
• . Back massage procedures will not be able to cure the affected discs of the spine, but they will effectively relieve pain and muscle tension.

But, despite all the benefits of massage, it also has contraindications:

• chronic osteomyelitis;
• mental illnesses that cause weakening or excessive tension of the nervous system;
• venereal diseases;
• tuberculosis;
• any purulent diseases;
• inflammation of the lymph nodes;
• bleeding disorders, diseases of the heart and blood vessels.
• skin diseases (lichen, eczema, rash);
• acute febrile condition;
• tumors of various origins.

If at least one of the listed contraindications is observed, back massage is strictly prohibited.

How to do a back massage? Main stages

Back massage is one of the most requested.

It helps to relax after a hard day at work, relieve back pain and improve body function.

To perform the procedure, it is not necessary to turn to professionals, you can master the technique yourself and delight your loved ones.

The first is preparatory

The first stage of any type of massage is preparatory. The person being massaged should take a shower and lie down on the table. Place a small towel or pillow under your chest. Massage products are prepared in advance: hypoallergenic creams and oils, powder, which is used for excessive sweating. The massaging person before the start of the session washes and warms his hands so that there is no feeling of discomfort in the person to whom I am doing the massage.

Second - strokes

Massage begins with light stroking in the sacrum, then gradually rise up to the shoulders. The first movements should be smooth and soft, then their strength and intensity increase. The basic rule of this stage: stroking from top to bottom should be light, and from bottom to top - intense and assertive. When the back muscles are developed at the stroking stage, you can proceed to work with the neck and shoulders. Then proceed to deep strokes, which are held by the ribs of the palms. The massaging hands should be parallel to each other, and the trajectory of movements should pass from left to right, from right to left and diagonally.

Third - kneading

After stroking, you can begin the next stage with light tingling. They should be carried out at high speed and with little pressure. The basic principle of the massage: a small part of the skin is gathered into a fold with two fingers, slightly pulled back and quickly released. Movements are performed from the lower back up, the technique is repeated 3-4 times. In no case should you touch the spine, each part of the back is massaged separately.

Fourth - "Sawing"

Reception is performed by the outer edges of the hands, the movements should resemble “sawing”. The procedure is carried out first on one side, then on the other 4-5 times, then 3-4 light strokes are performed.

Fifth - "Rolling"

With two fingers, take and pull off a small area of ​​muscle tissue in the lumbar region, with the help of two fingers gently sort out the skin and “roll” it to the neck, then repeat the procedure on the other side. After “rolling out”, rub your back intensively with your palms.

Sixth - pats

The masseur relaxes his hands and taps his palms on the back.

Seventh - the end of the massage

You need to finish the massage with light and smooth movements, the same as those performed at the very beginning. After the end of the massage, you need to lie down calmly for 10 minutes, then take a shower to wash off the remnants of oil and cream, clean the pores.

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

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 rank it among the “inventions” of a certain people, since these techniques developed almost simultaneously all over the world. There is evidence that people from the Pacific Islands used massage techniques, which means that they were available 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 bruises and other marks. In ancient China, there were schools for doctors, in which massage was one of the disciplines necessary for studying. References are 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 possible way. I must say 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.

Rules

So what is the right way to massage? To do this, it is necessary not only to master all the techniques to perfection and know when each of them is appropriate, but also to know the rules that lay the foundations of massage. Consider the basic rules:

1. All movements should be directed to 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. Work with the stomach only in a clockwise direction.
2. The nipples and the area of ​​the lymph nodes are never massaged in either men or women.
3. For the massage to be as effective as possible, all muscles must be relaxed.
4. Each technique is repeated 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 fabric or linen, 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 to pump out lymph from the limbs.
9. Before the start of the session, a person should take a shower or wipe himself with a damp towel. Various oils are used to improve hand gliding, as well as to relax a person. In this case, powders can be used if the massage therapist's hands are sweating, 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 both 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 pace of movement should be selected, depending on what the goal is for the massage therapist. Active movements tone up the nervous system, medium-intensity movements harmonize and balance, and weak and slow ones 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.

tricks

Knowing how to properly massage based on the basics, let's talk about exposure techniques. There are not many of them, but each can be decomposed into several more subspecies. We, according to tradition, will consider the most important thing in order to understand how to properly massage at home.

Each person, doing massage unprofessionally, one way or another uses the accepted techniques. There are 8 of them in total, of which 2 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 that we will consider is stroking. This is where the process begins and ends. The procedure is carried out with light movements of the palms. In order to properly perform the reception, four fingers must be tightly closed, and the big one should be set aside to the maximum. 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 to 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 improve, the outflow of venous blood and lymph increases, nervous tension disappears, pain and spasms disappear.

The second technique is squeezing, which is carried out using the edge of the palm. The fingers are slightly bent and located across the massaged area. To enhance the effect, the hands are superimposed on each other. Here already there is an effect not only on the skin, but also on fatty tissue, the surface layer of muscles and connective tissues. The use of the technique removes swelling, improves metabolic processes in tissues. At the same time, the body comes into tone, the work of the central nervous system is stimulated. Such massage is often used by athletes before important competitions.

The third technique is kneading. He is the main 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 effect on the subcutaneous tissue and the human muscular system. Increases metabolism, which contributes to the growth of muscle tissue. Reception 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 outflow of blood and lymph, perfectly fights muscle fatigue, and helps restore strength. For all these properties, it is very loved by 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 formation of deposits. Professionals prefer circular and straight rubbing, which are performed with fingertips.

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

Healing movements

There are three types of healing 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 the elasticity of muscles, their performance.
3. Active movements that activate the nervous system and contribute to the restoration and strengthening of the muscular apparatus. Can be performed independently.

Face

How to properly massage a child?

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

Therapeutic back massage is a preventive and therapeutic measure against osteochondrosis, protrusion, hernia and other degenerative-dystrophic processes in the intervertebral discs. To massage for back pain, it is not necessary to take long training courses. You can please and treat your loved ones by mastering the simplest massage techniques.

In the craft of a massage therapist, the main thing is the ability to feel the muscles and read the sensations of the patient. Only then the sessions will have a relaxing and healing effect.

Massage relaxes, helps relieve stress and improves mood. A proper back massage session improves blood circulation in the muscles, which not only strengthens them, but also improves metabolic processes in the cartilaginous tissues of the intervertebral discs. And this is the best prevention against protrusion and hernia. Massage helps with back pain, even if the back hurts for a long time.

Massage eliminates muscle spasms, which will help to cope with chronic back pain. Thanks to the acceleration of blood flow, the cardiovascular system is strengthened. Stabilizes blood pressure.

Therapeutic back massage is based on the principle of movement along the paths of blood circulation and lymph flow. Back massage techniques involve movements from the lumbar region to the lymph nodes in the groin, from the thoracic region to the armpit, from the thoracic region to the clavicle. When doing all types of massage, you need to remember that the massage therapist works with muscles, not bones. You need to work out the subcutaneous muscles. And most importantly, never use the spine itself. Work with the spine is a specialty of a chiropractor, and in order to perform it, long training and special education are required.

First you need to lay the patient on a hard surface. All massage rooms and salons are equipped with special massage tables. If you had to do spinal massage at home, you are unlikely to find a special couch for massage. Therefore, it is desirable to choose the hardest place. Alternatively, lay a blanket on the floor.

Wash your hands thoroughly before massaging. Apply a special ointment or massage oil to make your hands slippery. Lightly rub your hands to warm your palms and make the first touch pleasant.

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When working with a patient, remember one of the main rules of massage - listen to the person whose back you are treating. If the patient is experiencing discomfort, try to understand what the source is. If the problem is that you are pushing too hard on your back, loosen up the movement. If the patient begins to feel pain and does not go away after you stop massaging, end the session.

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classical technique

The patient should lie on his stomach, place his hands along the body and relax. You can put a thin hard pillow under your head. The position on the side is also acceptable if it is difficult for the patient to lie on the stomach.

Before doing a therapeutic massage, the back is always stroked. It is important to ensure that all movements affect not only the skin, but also the muscles under it. Feel how your hands act on the subcutaneous muscles. After general strokes, stroke, gradually increasing the strength of the movements. Move from the lower back to the clavicular region and vice versa. Work the entire back in this way to prepare for more intense and deep techniques. Stroke your sides, lightly clasping them with your palms.

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push-ups

Squeezing is similar to stroking, but more intense. Put one palm on the other, carry out movements, as if squeezing the back of the person being massaged. First, the back muscles on the sides of the spine are exposed, then we move on to the latissimus dorsi. So we work the whole back.

Rubbing

The rubbing technique works even deeper. We begin to rub the long muscles of the spine, as if “sawing” with both hands along the spine. We start from the sacral region, slowly reach the back of the head. We move back to the sacrum. You can perform the technique up to seven times, depending on the sensations of the patient. Moving on to the widest, we immediately use both hands. We start from the bottom - from the lumbar region. A more gentle option is the same movements, but performed with the pads of the fingers of the outstretched palm. We work the sides of the patient with the radial side of the palm. We move from the pelvic region to the armpits. Between the ribs we rub from the ridge to the sides, fingers apart. Finishing, rub the entire back with gentle movements. Do a couple of cycles of light strokes.

kneading

The healing back massage continues with kneading. We arrange our hands like this: one brush on the other. We process the long muscles, then the latissimus dorsi. But depending on the sensitivity of the patient and to solve different problems, kneading is used in different ways:

• Thumb. They press the muscles to the bone tissue below them, begin to move in a circle from bottom to top;
• The thumbs of both hands act on the back in turn, first on one side, then on the other;
• On the back they drive with four fingers in a circle;
• Lead all fingers in a circle.

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Having stretched the muscles along the spine, they move on to the widest. We work along the lines, from the ilium to the armpits. Grasp the muscles, pull them slightly and massage in a circle.

Completion of the procedure

Tap quickly and lightly all over the dorsal area. You can “chop” it with the radial side of the palm. Move along the lines of the muscles. Finish with strokes. The standard procedure lasts about twenty minutes, ten of which are devoted to kneading.

Massage of different departments

Types of back massage are classified according to the area they are aimed at. Modern massage therapists believe that it is most effective to work out the entire back, and then move on to work with specific departments.

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Work with the lower thoracic region

We massage from 7 to 12 thoracic vertebrae. All movements are performed from top to bottom and from the center to the sides:

• Push-ups;
• Rubbing;
• kneading;
• We use the technique of light blows and clapping.

Massaging this area for five minutes will be enough. If a therapeutic back massage is performed, work on this surface for a quarter of an hour. Please note that the 11th and 12th vertebrae are close to the kidneys, you can not strongly influence them, otherwise pain may appear during back massage.

To apply rubbing on the inner shoulder blades, place the massaged person's hand on the lower back and move the elbows closer to the surface. Raise your shoulder slightly with one hand and rub with the other. In the area between the scapular region and the ridge, rub with the pads of your fingers. While stretching the scapular muscles, place one hand under the shoulder and slightly lift it. Don't forget about your shoulders - knead in a circle from all sides.