Simple Massage Techniques With Illustrations for Beginners
These how-to techniques found in Press Here! Massage for Beginners by PRESS CEO ($17.99) Rachel Beider will give you the massage basics to get started and offer relief to yourself and others right away.
This guide teaches how to give a deeply enjoyable therapeutic massage to family, friends, or yourself.
Start by stretching your hands and wrists. Then, review the hand positions below to learn how to work with different strokes and hand positions.
Practice by massaging a reachable area, such as the legs, using each technique to get familiar with how it feels as both the giver and receiver.
Massage for Back: The first image in the slideshow below illustrates the back muscles. The second image outlines the massage method. If you practice with a friend, check in with them and ask how the pressure is throughout. Make adjustments as needed, and get their feedback afterward.
Massage for Neck: Muscle knots in the neck are very common, usually making neck massage especially satisfying and relaxing. This method uses a variety of techniques, most of which you can apply to yourself.
Massage for Shoulders: A highly-popular focus in massage, give your shoulders relief with a combination of effleurage, petrissage, stripping, circular friction, cross-fiber friction, and compression. (Whew, that was a lot! Refer back to the "hand positions" image as needed.)
Massage for Feet: The power of the thumbs and fingers come in handy here. Try propping the foot on a pillow or cushion for support.
Massage for Hands: A simple but universally-loved technique. Ideal after long periods of using computers, phones, or other objects that involve specific finger movements.
Great work! Remember to drink plenty of water to keep your muscles hydrated and flush out any toxins that were released during your massage.
Want to learn more easy-to-follow instructions with beautiful illustrations and treatment plans? Purchase Press Here! Massage for Beginners: A Simple Route to Relaxation and Releasing Tension.
Key Takeaways
Start by stretching your hands and wrists before giving a massage.
Ask the receiver how the pressure feels throughout the massage to make adjustments as needed.
Drink plenty of water after the massage to flush out toxins and keep muscles hydrated.
FAQs
Is it okay to get a massage everyday?
Getting a massage every day is generally not necessary or recommended for most people. While massage therapy can have many benefits, including reducing muscle tension, promoting relaxation, and improving circulation, it's important to give your body time to rest and recover between massage sessions.
Additionally, receiving a massage every day can be expensive and time-consuming. However, in some cases, such as for professional athletes or people with chronic pain or certain medical conditions, their doctors may recommend a massage every day or multiple times a week as part of a comprehensive treatment plan.
What is the easiest massage to learn?
Swedish massage is typically the easiest massage to learn. It is a simple and straightforward massage technique that uses long, smooth strokes, kneading, and circular movements to help relax and energize the body. It is often considered one of the easiest massage techniques to learn and is taught in massage therapy schools as one of the foundational techniques.
How often should you get a massage?
The frequency of massage therapy depends on individual needs and preferences. For addressing specific issues like chronic pain, you may need to receive more frequent massages, such as once or twice a week, until the issue is resolved. For relaxation and stress relief, maintenance massages once a month or every few months may be sufficient. Remember, you wouldn’t wait for your car to break down before you changed the oil.
What happens to your body after a massage?
After a massage, your body may experience feelings of deep relaxation, reduced stress and anxiety, and improved mood. The massage can also help to reduce muscle soreness and stiffness, and even give you better sleep. You may also feel much less pain after a massage due to endorphins, natural painkillers produced by the body.
How long after a massage can I shower?
It is generally recommended to wait at least 2 hours after a massage before taking a shower, to allow the body to fully absorb any oils or lotions used during the massage and to prolong the benefits of the massage.
If you received a deep tissue or sports massage and experience soreness or tenderness in the muscles, it might be helpful to wait a little longer before showering. However, if you received a gentle Swedish or relaxation massage, you may feel comfortable taking a shower shortly after the massage.
What body parts should not be massaged?
Certain body parts, such as inflamed or bruised areas, recent injuries, open wounds or cuts, varicose veins, infectious skin conditions, and the abdomen during pregnancy, should not be massaged as it can worsen the condition or be potentially harmful.
There are also specific areas of the body that should not be subjected to deep massage due to the underlying structures. These areas include the anterior and posterior triangles of the neck, spinal column, and umbilical area.
During a professional massage, your therapist will keep you covered and comfortable, and not expose or touch any private areas.
Should you talk during a massage?
Whether to talk during a massage is a matter of personal preference. Some people prefer to relax in silence and fully immerse themselves in the massage experience, while others may prefer to talk to their massage therapist to alleviate any discomfort or anxiety they may feel.
What should you not do after a massage?
After a massage, it is recommended to avoid certain activities that can interfere with the healing and relaxation process. These include strenuous exercise, drinking alcohol, eating a heavy meal, engaging in stressful activities, sitting for prolonged periods, and scheduling other physical treatments.
Instead, it is advised you stay hydrated, relax and have a warm shower. By following these guidelines, one can optimize the benefits of a massage and promote overall health and well-being.
