Back massage for a woman at home. How to do a back massage? Everything you need to know about classic massage

The Chinese have long discovered the healing properties of massage. It can be used to cure any ailment. The main thing is to know the principles. But in addition to benefits, massage can also cause harm. Therefore, in case of serious diseases, it is still worth contacting specialists in this matter.

Very often, people wonder how to properly massage the back and neck at home. Massage will be performed correctly when after it you relax, relieve stress, enjoy.

Basic principles of massage

In order to know how to properly massage the back and neck, you need to familiarize yourself with general principles massage, which consists of the following steps:

How to make massage not only pleasant, but also effective.

In order to know how to properly massage the back and neck, you need to familiarize yourself with the retraining. The quality of your work will depend on many factors. If you did everything right, but the client was lying on a soft bed, the effect will be zero. Massage should be carried out on the most even and hard surface - if it is at home, then a hard mattress is ideal. The head should lie on it without any pillows. The hands of the master must be washed, after which it is necessary to apply oil so that the palms glide well over the surface of the skin.

You can learn the technique of how to do a back massage correctly in 3 months in a massage parlor for a moderate fee. But basically everyone uses the old classic techniques. Why is that? New massage techniques are not suitable for everyone. They have many contraindications. If, for example, the usual classic massage cannot be done with skin diseases, and pathologies of the spine in the acute period, then reflex massage can not be carried out categorically with inflammation of the lymph nodes, increased blood clotting. That is, going for a massage, you may not have such information. Therefore, specific types of massages, such as sports or reflex, are recommended to be carried out according to the doctor's indications and in medical institutions.

Features of massage of the collar zone

Video: Massage lesson. How to do a back massage

Great attention should also be paid to how to properly massage the back and neck, since very important vascular plexuses and nerve endings pass there. Massage of the collar zone must be carried out separately. The patient should be in a sitting position with their head tilted down. Only in this way the muscles of the back of the neck will relax. After the massage, a person may experience slight dizziness, which disappears after 3-5 minutes. A new, but quite effective type of massage is acupressure neck. It is recommended for people with headaches, insomnia. In order to do it correctly, you need to know the location of the spinal points in the vertebral and paravertebral regions. It is performed exclusively with fingertips. The effect is both exciting and calming, depending on the task. The method of influencing the points is different.

Video: Relaxing, yoga back massage for men. Relaxing yoga back massage for men

Now, knowing how to massage correctly, your family’s back may not hurt, since you are able to repeat the same exercises on your loved ones. The technique is available to everyone, including the smallest. Such a massage has a very positive effect on children, they sleep more soundly. Relatives will be pleased, and you will gain experience and, it is quite possible that in the future you will save them from back pain. Try something new for yourself.

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A massage session is not only a physiotherapy procedure, it is also a way to communicate, relax, relieve fatigue and improve well-being. You can massage your wife or husband after a hard day, a newborn to establish bodily contact, or parents with back and joint pain. In order for the session to be effective, you need to know what preparation for a massage includes and how to properly massage.

Educational literature

Massage training can be both remote and full-time. There are courses that allow you to master various massaging techniques. Everyone can learn how to do massage, regardless of age and education. The courses tell about the basic techniques and types, about the sequence of movements, teach you to feel tension in muscle tissue and determine clamps, blocks, relaxation and pulsation of tissues.

Distance learning is massage literature and online courses and webinars. According to the level of complexity, manuals are divided for beginners, practitioners and specialists, and if you want to learn, you can not only master the basics, but also achieve success in this matter.

Preparing for a session

Before you make a good massage, you need to prepare the patient for the session. Preparation for the session includes meditation practices, skin cleansing, hot or warm showers and bowel cleansing. The procedure is carried out one hour before and after a meal, but before the procedure, you can drink a glass of warm herbal tea.

If a session of one of the Eastern practices is held, then you can do joint meditation. It will allow you to tune in to the energy of the client. If self-massage is performed, then meditation is also needed - its goal will be to establish harmony between the spirit and the body, the mind and the energy plane. If you plan to strengthen the study of the abdomen and lower back, then it is necessary to cleanse the intestines with an enema. Patient preparation also includes an allergy test when using new oils and mixtures. A small amount of oil is applied to clean skin wrist or behind the ear. If redness or irritation does not appear after a few hours, then cosmetic product can be used.

Massage zones

The procedure can be performed both for the whole body and for individual areas. Massage zones - face and hairy part head, back, legs, arms, feet.

The massage technique implies compliance with the sequence of techniques performed in zones.

Receptions are stroking, rubbing, kneading, stretching, patting and pinching. The back is worked out in the sequence: shoulder blades, neck, down the spine to the lower back, buttocks, lower back. How to properly massage the legs: massage the back surface from the thigh to the ankle, feet and front surface from the foot to the thigh.

How to massage the front of the body: start from the neck, go down the shoulders to the chest, go through the ribs and stomach with deep movements. The face is massaged starting from the forehead. Be sure to work out the eyebrows, eyes, nose, cheeks, chin and jaws. Movements are carried out in the direction of movement of the lymph.

Basic techniques and techniques

Pat

The classical technique combines 4 basic techniques: stroking and rubbing, kneading and vibrating pats. Pats are simple and rake-shaped, cross-shaped and tong-shaped. They are performed externally and inside palms, as well as the base of the palms of the hands, four or two fingers. The massage manual recommends stroking the back, abdomen and chest with the whole palm. An important condition is a relaxed hand and free, light movements.

For arms and legs, sides, neck, buttocks, wrapping strokes are also carried out. To perform them, the brush is relaxed, four fingers are brought together, and the big one is taken to the side. Embracing strokes can take place both in straight lines and in spirals and circles.

Trituration

A deep and intense effect aimed at moving body tissues is rubbing. The technique is recommended for areas with poor circulation. The direction of the hands depends on anatomical features of the patient: the structure of the joints and muscle density, the presence of tumors or scars, skin damage.

Squeezing differs from stroking by a large gain. Reception affects not only itself skin covering, but also on the underlying muscle layers with connective tissue. The squeezing technique is usually used in medical and sports, as well as in hygienic practices. All movements are directed only along the flow of blood and lymph - a reverse study can provoke bruising, micro-ruptures and circulatory disorders. If a transverse squeeze is performed, then put the palm across the muscle fibers.

kneading

The use of kneading will allow you to work out deep muscles. The technique favorably affects blood circulation and accelerates the removal of toxins. The essence of the technique is to grab the tissue and press it against the tendons or bones. Performed with the thumbs and upper part of the palms. This is the main view used in many practices. Intermittent movements are used only in the presence of damaged skin that cannot be massaged, and to stimulate work. nervous system. Continuous kneading - following one hand after the other, and if necessary, a deep impact, the master uses the weight of his body. To do this, one palm is placed crosswise on the other, and the weight of the body is transferred to the lower hand.

Oscillations or vibration pats are done at different speeds and amplitudes. The method differs from the rest in that with its help, the nerve endings, blood vessels and internal organs. Vibrations are used to reduce pressure and heart rate. The intensity depends on the angle of the palm: the smaller it is, the weaker the impact.

Reception is forbidden to be done under the knees, in the groin area, on the inner surface of the thigh, in the region of the heart and kidneys.

You can make continuous vibrations both with the entire surface of the palm (external or internal), and with fingertips, fists.

The order of application of techniques

The massage scheme is a strict sequence of actions. Each stage of the massage is needed to prepare the skin for the next, deeper and more intense. The basic rules for conducting a general body massage, according to which any of the techniques works:

They start from the surface of the back and the collar zone;
Through the shoulders move down to the lower back and buttocks;
They pass to the back surface of the left, and then the right leg;
Each leg is passed from the hip to the foot and back;
The left and right hand are worked out from the shoulder to the hand and back;
The abdominal area is massaged from the navel to the periphery and up to the chest;
In the shoulder area, they move on to massaging the cervical-collar zone, face and head.

Proper massage begins with light and soft strokes. Their intensity and depth increases with time. The session ends with an always relaxing deep stroking. Rubbing is replaced by stroking: in the abdomen, oblique rubbing is carried out from the bottom up, and straight lines - in the opposite direction. Kneading can go immediately into vibration pats. Their intensity also increases gradually. Usually, patting begins with the entire surface of the palm, and ends with the edge of the brush.

These techniques are the basics of massage, but they can be supplemented and diluted with acupressure, force pressing, twisting, etc.

Features of massage techniques

Each massaging has its own characteristics. We are learning to massage with dacryocystitis: the little finger is placed on the base of the lacrimal canal and gently held to the wings of the nose. You can perform both synchronously with both hands, and alternately. The number of repetitions - from 6 to 11. Massage thymus has a beneficial effect on the functioning of all systems and internal organs. Spend it with light pats. When is it better to do a massage - in the morning, and the number of movements is up to 20.

Massage of the back and spine is carried out according to general rules, but do not affect the spinal column itself. In the area of the kidneys, the intensity of pressure is minimal, and when working out the cervical region, they are limited to weak vibrational pats. When massaging the shoulders, they first work with the biceps, and then with the triceps.

What to do after the session

For the procedures to be effective, after the massage you need:

Rest at least 15-20 minutes;
After therapeutic massage back is recommended not to get up for about 30 minutes;
Drink more water and herbal teas to encourage detoxification and avoid dehydration.
Refrain from eating for 2-3 hours, and the first meal should be light;
Take a bath or shower while rubbing the skin with sea salt.

Health benefits of combining sessions with proper nutrition, regular exercise and walks. This allows you to saturate the tissues and cells of the skin with oxygen, improve complexion, and prevent the appearance of signs of aging. Often, a combination of massage with physiotherapy procedures is used to have a greater effect on the subcutaneous layers and get a quick result. This combination is recommended to be done only under the supervision of a doctor and in the absence of contraindications.

What to do after the sessions is undesirable: smoking, drinking coffee, lifting weights, playing active sports, eating a lot fatty foods. Neglect of the rules can lead to heaviness in the abdomen and digestive problems, intoxication of the body, deterioration of health and the appearance of edema.

How often can you massage

The dosage of massage depends on its type, medical indications, age and contraindications or restrictions. Home treatments to improve complexion or eliminate wrinkles, against cellulite or to reduce body volume can be done every day or every other day. Best time for facial massage and relaxing massage - in the evening, and toning sessions are more effective in the morning. There is only one rule for procedures: they are carried out on an empty stomach and an hour before a meal.

How often should you massage:

Preventive is carried out no more than 2 times a week;
Corrective sessions - 2-3 times a week;
Relaxing and anti-stress can be done daily, if there are no restrictions and contraindications;
Vacuum procedures - not more often than after 2 days;
The regularity and duration of the treatment and rehabilitation course is prescribed by the attending physician.

In time, the dosage of massage can be from 3 minutes to 2 hours. The duration of the usual course is 10-25 procedures, between which they take a break of 2-4 weeks. The only exception is therapeutic massage, which consists of three stages. The introductory part includes 2-3 sessions, during which the doctor reveals the reaction of the whole organism to the study. The masseur works with each zone separately, and the prevailing techniques are soft stroking and kneading. The movement of the hands is smooth and inseparable from the body. The dosage of massage at this stage is minimal. The main part is a power and deep study, which is aimed at getting rid of the disease. It can vary in duration and strength of impact depending on complaints, symptoms, etc. individual features. The final stage also consists of 2 procedures. During this period, the massaging movements should be deep, but soft, and the specialist teaches the patient the basics of self-massage for home support sessions.

The dosage of massage also depends on the diseases. With gastritis, lymphostasis and with the elimination of the consequences of paralysis, sessions should be carried out 1-2 times a day.

How often you can massage children depends on age, indications and restrictions, as well as the type of sessions. Supportive and healing procedures carried out every 3-4 days, and the duration is about 25-30 minutes. Strengthening and relaxing sessions for newborns start from 5 minutes, gradually the duration is brought up to 15-20 minutes. Procedures can be carried out daily after evening bathing. For kids, massaging the soles of the feet is still useful - the session allows you to relax, and the effect on acupuncture points improves the functioning of all internal organs. How often you need to massage the elderly depends on health, indications and contraindications. Sessions of restorative or preventive, therapeutic massage are prescribed by the attending physician.

There are many ways to learn how to massage competently: courses, webinars, study guides, video lessons, literature. The main rule of a good session is to follow the sequence of working out, the depth and strength of the impact, as well as the selected dosage of massage for each part of the body. The stages of massage are preparation for the procedure and rest after it, as well as the study itself. For effectiveness, the emotional component is as important as the ability to massage. How to prepare for a massage - cleanse the skin of impurities and traces of cream, take a warm shower, calm down and relax, tune in to pleasant sensations.

Self-massage is not only an opportunity to have a good time and relieve stress. It is also an effective procedure for keeping the skin in good shape and solving many health problems. Many women prefer to do facial massage at home - it's simple, does not require much time and effort. If you follow the basic rules of massage, then the first results will be noticeable after 5-7 sessions.

At the end of a hard, eventful working day, you really want to relax a little, relax, devote some time to yourself and relieve the tension that has arisen. Most The best way is a relaxing back massage. It helps relieve tension from muscles that have been very tense during the day. However, in order to achieve the desired effect, and not harm yourself, you need to know how to properly massage your back.

Back massage - execution rules

We do not forget about hygiene, and therefore, before starting the procedure, you must wash your hands with warm water. Be sure to use a cream or oil for massage.
It is more expedient to start massaging the back from the area of the sacrum, and then move smoothly higher.
Massage always begins with a light stroke. Both circular and movements along the back are acceptable. Gradually, you should massage a little more actively, applying more and more force.

The most basic rule that you should always follow when performing a massage is not to press, not to rub the spine directly. It is necessary to massage strictly only the area along the spine and nothing else. Also, experts do not recommend pressing hard or patting the area on the back near the kidneys, and there is no need to apply maximum force between the shoulder blades. In these areas, you can only massage lightly with gentle movements.

When massaging the back, the following techniques are acceptable: rubbing, patting, stroking, pinching and kneading. It should be noted that throughout the procedure, the massage therapist skillfully alternates the above techniques.

It is important to know that the neck and shoulders need to be rubbed and kneaded, applying a little more force than massaging the muscles in the lower back. After all, it is the neck and shoulders that are subjected to more stress during the day.

Another rule that must be observed is to take into account the wishes and condition of the person who entrusted his back to you. If you are asked to massage a little harder, then you can slightly increase the pressure, although if this does not contradict the basic rules, that is, it does not harm your health.

Back massage contraindications

It is worth knowing that it is not always possible to do a back massage. So if a person is sick infectious diseases skin, fungal, has problems with blood vessels or has previously suffered serious injuries of the spine - massage is strictly prohibited. And in other situations, massage will only benefit, help to relax, relieve fatigue.

How to do a back massage - technique

It is better to start a full body massage from the back. Since it is the least sensitive to external influences than the chest and stomach. It's no secret that there are a huge number of muscles on the blue that are very tense. The most vulnerable areas are the area of the shoulder blades and the lower back.

Back massage can be done both from top to bottom and from bottom to top. On the back, long, wide and trapezius muscles are worked out with massaging movements.

The person being massaged should lie on his stomach, and his arms should be along the body. As noted above, massage should begin with stroking. Gradually you need to add strength. Movements are performed strictly from the sacrum up to the supraclavicular fossae. One hand should move the thumb forward, on the other hand the little finger should be in front.

We can distinguish the following basic techniques used in back massage:

rectilinear, forceful rubbing with fingertips;
rubbing in a circle with the pads of the thumbs;
circular rubbing - with the pads of all fingers of one hand with the use of force;
concentric rubbing - the thumb and forefinger work;
rubbing with phalanges of bent fingers, moreover, it can be light massaging, or maybe with the use of force.

During the massage of the broad muscles of the back, it is recommended to knead with the base of the palm. And when massaging the long muscles stretching from the sacrum to the back of the head, it is best to use deep linear stroking with the thumbs of two hands from the bottom up. The neck area, the upper and middle part of the back - you need to massage in accordance with the direction of the muscle fibers. You can rub along the spine only in circular motions with fingertips or phalanges of bent fingers.

Back massage - photo instruction

We offer you a photo instruction or manual on how to do a back massage.

Place your hands on the back of the person you will be massaging. The right hand should be on the lower back, and the left - between the shoulder blades.
Gently move your right hand to the person’s left buttock, while the left hand should remain in the same area. With fairly gentle movements, with minimal use of force, begin to massage, while it is necessary to slightly shake the entire torso.
Slowly, bring your left hand to the right.
Shaking the whole body, slowly stroke the entire back with your left hand, starting from the left side.
Talk to the person you are massaging to see if they feel comfortable.
Put your hands on your lower back. With smooth movements, rise to the neck.
Then, also smoothly return back to the lower back. Repeat this several times.
When the entire back is oiled, starting from the lower back, start rubbing with wide circular massaging movements, using minimal force. Slowly move towards the area of the shoulder blades. Having reached the shoulders - stroking, go down again to the lower back.
Lower your right hand in the lumbar region on the spine, put your left hand on top - thus, slightly pressing, move towards the neck.
Use your middle and index fingers to press on both sides of the spine. Thus, you need to go down again to the lower back.
With two palms, massage from the buttocks to the neck, alternately both sides.
Place two palms side by side on the lower back, resting only on the base of the palm and with quick, rhythmic movements, begin to warm up the muscles, in the direction from the buttocks to the shoulders. Similarly, go down to the starting position.
With both hands, using force, massage the muscles of the buttocks and lower back.
Use your thumbs to stretch the skin along the spine. And then in the area of the shoulder blades.
Close your palms and lower your hands in the middle of your back.
Slowly, gently turn the arms of the person you are massaging, palms down.
Press both palms firmly against the lower back and massage so hard that the skin gathers in folds. Moving one palm slightly forward, do not forget to slightly pull the other back.
We proceed to kneading the shoulder and neck muscles. In these areas, you can safely apply more force.
With your left hand, take your partner's left hand under the elbow, and with your right hand, grab his hand. Wind it gently, without causing pain, and place it on the small of your back. The palm should look up.
Bring your left hand under his left shoulder. With the fingers of your right hand closed, do circular rubbing in the left upper back. Special attention you need to pay attention to the area between the spine and the shoulder blade.
Massage the entire shoulder blade with pinching movements.
Do all of the above on the right side.
Slightly clench your fists and “drum” them over the entire surface of the buttocks.
With the side of your palms at a fast, rhythmic pace, lightly tap on the buttocks.
Place your palms in handfuls and lightly pat them from the buttocks to the top of the neck.
With the back of your hand, pat on the right side of your torso.
Gently place both of your palms along your spine with your fingers pointing straight down. Gently, but at the same time with pressure, run your hands along your back several times.
Swipe in wave-like movements over the entire area of \u200b\u200bthe back and lower again to the lower back. Do this several times.
Place your hands on your upper back. Bring them together, and massage the muscles of the neck with exciting movements. All fingers, at the same time, should move towards the collarbones.
And now, gently pressing, massage the cervical vertebrae well.
Then you need to put your hands a little below the shoulders, on either side of the spine. And massage in a circular motion"from the center". Gradually, continuing to massage, go down to the lower back.
At the same pace, you need to reach the buttocks. Don't forget to rub the sides. Then we return with stroking movements to the neck.

Massage is a great way to relax, which also has healing effect if done right. It contributes to the preservation of youth and energy. Allows you to get rid of accumulated fatigue. During massage, the body relaxes, blood circulation normalizes, the skin becomes more elastic.

Creating the right environment

Since massage is aimed mainly at getting pleasure and maximum relaxation, that is why before doing it, you should create the most favorable conditions for this. Here is what applies to them:

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

After everything is ready, you can proceed to the massage itself.

What are the massage techniques

Russian massage technique includes 4 main techniques, which include:

stroking;
trituration;
kneading;
vibration and impact techniques.

For non-professional masseur correct execution these techniques will be quite sufficient, you should not try to perform something more complicated, because with the wrong 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 please your loved one 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. The massage technique includes the following:

Before the procedure, take some warm massage oil in the palm of your hand and apply it gently on your back. It is necessary to start any massage with light, stroking movements, gradually making them more intense. Move from bottom to top along the central part along the spine, but without touching it. At the top of the back, stroking movements should be expanded, capturing the area of \u200b\u200bthe shoulders. Continue these movements for at least 10 minutes.
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.
After that, proceed to rubbing - make the same movements in the direction indicated in the first two paragraphs, but with the help of fingertips. Do it for 10 minutes.
The next step 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 captured, with the help of one hand they need to be shifted away from you, and with the other hand - towards you. Then to make a shift in reverse side. In this case, the movements should flow smoothly from one to another. Do everything carefully, working through all parts of the back for about 10 minutes.
You can supplement the massage with vibrational movements, for which one hand remains on the massaged area, and the other moves along the part of the body, without leaving the surface of the back.
The final stage of the massage is percussion techniques, which include tapping, chopping movements and patting. Initially, we perform tapping, for which we make light blows with our fingertips or a fist. We continue with chopping movements - gently tap the entire area of \u200b\u200bthe back with the edge of the palms. And we end with clapping our hands. All these techniques should not cause pain and should be performed for a short time - no more than 5 minutes.
You should finish the massage from where you started - with light, stroking movements.

Movements can be combined and supplemented 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 in the presence of moles;
do all the movements that you perform during the massage carefully, without unnecessary pressure, be interested in the sensations of the person being massaged in order to avoid unpleasant health consequences;
all movements should be uniform, smooth, with a clear rhythm, avoid harshness and long stops - this will help the person to relax as much as possible;
after the massage, you can’t immediately get up, you need to 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 delight your home with quality massage all the time.

At the end of a hard, eventful working day, you really want to relax a little, relax, devote some time to yourself and relieve the tension that has arisen. The best way is a relaxing back massage. It helps to relieve tension from muscles that were very tense during the day. However, in order to achieve the desired effect, and not harm yourself, you need to know how to properly massage your back.

Back massage - execution rules

We do not forget about hygiene, and therefore, before starting the procedure, you must wash your hands with warm water. Be sure to use a cream or oil for massage.
It is more expedient to start massaging the back from the area of the sacrum, and then move smoothly higher.
Massage always begins with a light stroke. Both circular and movements along the back are acceptable. Gradually, you should massage a little more actively, applying more and more force.

Back massage contraindications

It is worth knowing that it is not always possible to do a back massage. So, if a person suffers from infectious diseases of the skin, fungal, has problems with blood vessels or has previously suffered serious injuries of the spine, massage is strictly prohibited. And in other situations, massage will only benefit, help to relax, relieve fatigue.

How to do a back massage - technique

Back massage can be done both from top to bottom and from bottom to top. On the back, long, wide and trapezius muscles are worked out with massaging movements.

We can distinguish the following basic techniques used in back massage:

rectilinear, forceful rubbing with fingertips;
rubbing in a circle with the pads of the thumbs;
circular rubbing - with the pads of all fingers of one hand with the use of force;
concentric rubbing - the thumb and forefinger work;
rubbing with phalanges of bent fingers, moreover, it can be light massaging, or maybe with the use of force.

Back massage - photo instruction

We offer you a photo instruction or manual on how to do a back massage.

Place your hands on the back of the person you will be massaging. The right hand should be on the lower back, and the left - between the shoulder blades.
Gently move your right hand to the person’s left buttock, while the left hand should remain in the same area. With fairly gentle movements, with minimal use of force, begin to massage, while it is necessary to slightly shake the entire torso.
Slowly bring your left hand to your right.
Shaking the whole body, slowly stroke the entire back with your left hand, starting from the left side.
Talk to the person you are massaging to see if they feel comfortable.
Put your hands on your lower back. With smooth movements, rise to the neck.
Then, also smoothly return back to the lower back. Repeat this several times.
When the entire back is oiled, starting from the lower back, start rubbing with wide circular massaging movements, using minimal force. Slowly move towards the area of the shoulder blades. Having reached the shoulders - stroking, go down again to the lower back.
Lower your right hand in the lumbar region on the spine, put your left hand on top - thus, slightly pressing, move towards the neck.
Use your middle and index fingers to press on both sides of the spine. Thus, you need to go down again to the lower back.
With two palms, massage from the buttocks to the neck, alternately both sides.
Place two palms side by side on the lower back, resting only on the base of the palm and with quick, rhythmic movements, begin to warm up the muscles, in the direction from the buttocks to the shoulders. Similarly, go down to the starting position.
With both hands, using force, massage the muscles of the buttocks and lower back.
Use your thumbs to stretch the skin along the spine. And then in the area of the shoulder blades.
Close your palms and lower your hands in the middle of your back.
Slowly, gently turn the arms of the person you are massaging, palms down.
Press both palms firmly against the lower back and massage so hard that the skin gathers in folds. Moving one palm slightly forward, do not forget to slightly pull the other back.
We proceed to kneading the shoulder and neck muscles. In these areas, you can safely apply more force.
With your left hand, take your partner's left hand under the elbow, and with your right hand, grab his hand. Wind it gently, without causing pain, and place it on the small of your back. The palm should look up.
Bring your left hand under his left shoulder. With the fingers of your right hand closed, do circular rubbing in the left upper back. Particular attention should be paid to the area between the spine and the shoulder blade.
Massage the entire shoulder blade with pinching movements.
Do all of the above on the right side.
Slightly clench your fists and “drum” them over the entire surface of the buttocks.
With the side of your palms at a fast, rhythmic pace, lightly tap on the buttocks.
Place your palms in handfuls and lightly pat them from the buttocks to the top of the neck.
With the back of your hand, pat on the right side of your torso.
Gently place both of your palms along your spine with your fingers pointing straight down. Gently, but at the same time with pressure, run your hands along your back several times.
Swipe in wave-like movements over the entire area of \u200b\u200bthe back and lower again to the lower back. Do this several times.
Place your hands on your upper back. Bring them together, and massage the muscles of the neck with exciting movements. All fingers, at the same time, should move towards the collarbones.
And now, gently pressing, massage the cervical vertebrae well.
Then you need to put your hands a little below the shoulders, on either side of the spine. And massage in circular motions “from the center”. Gradually, continuing to massage, go down to the lower back.
At the same pace, you need to reach the buttocks. Don't forget to rub the sides. Then we return with stroking movements to the neck.
In the area of the shoulder blades, pressing on the back, massage both sides of the spine. Take the neck too.
With the pads of your thumbs, making small small circular movements from the spine to the sides, walk along the entire back, starting from the neck, ending with the lower back. The greatest force must be applied in the area of the shoulder blades, and on the lower back - the least.
Place your palms directly on your shoulder blades. Alternately acting now with the left, then right hand, in a circular motion, while it is worth lightly pressing, go through the entire surface of the back. And don't forget to grab the buttocks too.
Spread your fingers wide and lightly press the pads on the skin. tap all over the back. Finally, stroke the entire surface of the back several times.

How to do a back massage - video

And in conclusion, we offer you a video lesson that will help you properly and professionally massage your back.

Classic back massage - video

Helped us:

Elena Mikheeva
Clarins Skin Spa Therapist

Elena Gorshkova
Body shaping and massage specialist Real Clinic

According to the masters, home massage is no less effective than a professional one, and it is much easier to crank it out. As a rule, the procedure includes stroking, rubbing, patting and pinching varying degrees intensity. The main thing is to understand what and, in fact, why you are doing this, and follow the recommendations of doctors.

Please note that such manipulations are strictly contraindicated for people with skin and acute cardiovascular diseases. Feverish states are also not for experiments. "Also you can not massage places with birthmarks and pronounced varicose veins veins, enlarged lymph nodes. The stomach - during pregnancy, hernia, kidney stones, during menstruation, ”warns Elena Gorshkova.

Before any self-massage, take a shower and remove foreign objects from yourself: rings, watches, bracelets. Let it go olive oil, you can mix it with essential. Work with both hands, if, of course, you want to properly work out all the problem areas. Attention, always move from bottom to top - in the direction of lymph flow (unless otherwise indicated in the instructions). So you will increase its flow, which will lead to the removal of old cells, metabolic products, excess fluid.

As a rule, during a home procedure, blood circulation increases, muscle tension is relieved, and brain function improves. With the help of home massage, you can both cheer yourself up and relax. The whole point is what movements you will use. “Short strong excite the body, and long, slow and more or less light - on the contrary, calm. Repeat the last 5-6 times,” Elena Gorshkova teaches.

1. How to do anti-cellulite massage at home

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

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

2. How to do a relaxing massage at home

Take a bath or shower to relax your muscles.
Now take the oil - cosmetic marked "Relax" is perfect. And start applying the product with soft non-pressing movements.
Move strictly from the bottom up.

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

3. How to do foot massage at home

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

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

4. How to do lymphatic drainage massage at home

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

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

5. How to do lymphatic drainage massage at home

Cover the epidermis with tonic oil (look for the signature “Tonic” on the product packaging).
Ready? Now, with both hands, begin to warm up the muscles with opposite movements. From the bottom, gradually move up.

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