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How to give a back rub

A good back massage can do wonders to relieve one of the stress, treat ones backache or stiff back. These are direct benefits, but there are quite a lot of indirect benefits too, not only regular back massage reduces the backache, it also makes one feel good. So if you are worried about finding a volunteer, rest assured, it isn’t going to be a problem for you. But did you say that giving a back rub was an easy task? Yes, easy it is, but definitely not one of tasks that can be performed without knowing proper techniques. It’s a proven thing that touch can induce the magic or closeness in any relationship. Well, the fact contributes in the success and popularity of massages too. So what are you waiting for, you are just a few lines away from learning the right techniques.

Complexity Level: Moderate

Time required: 45-90 min

Resources required:

1. A massage table

2. A mattress/mat/comfortable table spread

3. A sheet

4. A pillow (You can take cushion too)

5. Towels

6. A good quality massage oil

Instructions:

1. Spread the oil evenly on the back: Take oil in your palm, rub it with your palms and apply it with light and soft hand. Make sure you don’t leave the upper portion i.e. neck or shoulders or the lower portion i.e. the waist area. Also, don’t apply it hard, in any case you can ask your volunteer to let you know if you are going too slow or fast with the strokes.

2. Start with palm circles: This step has to start from the lower back. Put one hand on the back, now put second hand over it. Don’t bend over, rather try to keep you hands stretched. Move your palms in small circles and doing this proceed towards the upper back. Once you reach towards upper portion, come down again. Just remember that you have to stand on one side of the spine. It should be repeated for approx 3 times. It’s important to move from lower back towards the shoulder so that the movement is towards the shoulders, and not vice-versa.

3. Lift the muscles: This requires a little practice, before you can see your hand gliding on the back with a master’s skill. Start with placing your palm on the back in a way that your thumb and first finger make an L shape. The motion has to be in the direction of your thumb. While doing this the space between your forefinger and thumb has to reduce. The muscle lifting is done by giving a slight opposite movement to your wrist as the gap closes. Continue this step for 2-3 times, up and down.

4. Knuckling: Join fingers to make a fist, not a tight one though. Put it in a way that your knuckles and fingers are in contact with the back. Drive them all the way to the upper portion, and gently drag them back. Just keep in mind that the pressure area for this technique is the upper portion of the back.. Avoid neck and spine too. 2-3 times is fine. As the last knuckling starts, don’t finish abruptly. As you reach at the top, try doing muscle lifting on the shoulders. Avoid neck as it’s a delicate part.

5. Use your thumbs: Repeat palm circles, muscle lifting, knuckling as you have done on one side. After that stand above the head. Place your hands in a manner that the thumbs are extended and are place on sides of the spine. Slide the thumbs in the direction of head, don’t move both the thumbs together, rather the have to move in an alternate fashion taking each others position. Remember this has to be done on the upper portion. Now extend this technique towards lower back. Slowly bring the thumbs down towards the lower back, keeping them on both sides of spine. Make sure that the pressure is less as your thumb starts moving towards the hips. When it reaches hips allow it to linger there for a few seconds before you begin another stroke. You have to take car that the pressure is steady, though it shouldn’t be too much. Drag the hands towards top and repeat the process 2-3 times moving hands away from the spine every time.

6. Let your hands do the twists: As the name sounds, your hands would be giving a twisting impression. Stand on one side. Put one hand on the hip that’s on your side and the second hand on the other hip. Now slide both the hands towards each other. You have to do it till you reach the shoulder area. Do it 2-3 times.

7. Use your finger tips: Put the finger tips of one hand on the shoulder and drag it towards the hips, other hand starts the same course from the shoulder as the first hand reaches the hips of the person. Don’t apply extra pressure, rather allow the pressure to lighten up so that your hands can glide smoothly.

Frequently asked questions:

How safe is it to walk on someone’s back to give the massage?
Please avoid it, while a few people do make such demands perhaps due to the intensity of pain, it’s better to avoid it because if you are a novice you may hurt that person.

Is it safe to give a child the massage?
It is, provided it’s very very gentle and soft.

Any massage stroke can relieve one from pain, is it correct?
While soft strokes may give a relaxing feeling it is advised to use the proper technique and avoid pressure strokes totally as these may prove to be harmful later.

Quick tips:
1. Pay attention on the ambience. Make sure that the room is cozy.

2. Ensure that the massage surface is comfortable and the person is at ease. In case you have selected a table see that it isn’t spongy has been laminated with cushion. The surface that you choose has to be even.

3. You can use a relaxing aroma oil or incense sticks. Just make sure that the person is comfortable with the fragrance that you have selected.

4. Cover the person with a towel and suggest him to close eyes for 5 minutes, this helps in relaxing and healing. Ask him to get up slowly.

5. Use a good quality massage oil. Baby oil can also be a substitute.

Things to watch out for:

1. Don’t end you massage steps abruptly.

2. Don’t apply too much pressure, always try to understand whether the person is comfortable with the pressure you are applying or not.

3. Don’t apply pressure on cuts or bruises, as it might increase the pain.

4. Don’t apply too much pressure on spine or delicate areas.

5. Don’t do kneading movements at any stage.

6. Don’t dug the fingers on the back while rubbing with finger tips.

7- Always check for any medical condition like fever, fracture, bone problem, weak bones, stomachache, nausea, spinal injury, heart problem, diabetes, blood pressure etc. Avoid giving massage to pregnant ladies and be extra cautious with older people.

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