Using the Right Technique
Learn the strokes. The most common massage type is a Swedish massage, which uses
four different types of strokes to relax and heal the muscles.[1] A full-body massage
employs all four techniques:
Effleurage is a smooth stroke that relaxes soft muscle tissue. Your hands should glide
easily over the surface of the body.
Petrissage involves squeezing and rolling the muscle between your hands, which is
useful for loosening muscle tension.
Friction is the use of deep movements administered with steady pressure in order to
cause tissues to rub against one another and stimulate circulation.
Tapotement is a staccato tap done with the sides or heels of the hands
Focus on the muscles, not the bones. When you're giving a massage, the key is to use
your hands to work the muscles in the neck, shoulders, back, arms, legs and feet. Use
a gentle touch to locate the soft, fleshy muscles, then knead them with your hands.
Never exert pressure on a person's bones, especially the spine and tailbone. If you're
in doubt about whether a spot is composed of muscle or bone, use a gentle, light touch
to stroke it, then move on to another section.
Apply pressure, but not too much. Knead the muscles with your fingers, palms and the
heels of your hands. Exert a steady, firm pressure to stimulate circulation and loosen
the muscles. Don't use the weight of your body to push down on a person's muscles,
though; you could end up causing pain or even an injury if you press too hard.
When you apply the right amount of pressure, you should be able to feel the muscle
move and relax under the skin. The person you're massaging might utter sounds of
relaxation, but he or she should not cry out in pain. If the person complains, ease up.
Sometimes it's difficult to apply even pressure using your hands, especially if you get
tired after awhile. Try using a tennis ball instead of your hands. Place the ball against
the muscle you're massaging and use your hand to gently roll it against the body.