Massage slowly. The person you're massaging should not get the impression that you
are in a hurry. Working too quickly makes the massage session less relaxing, and also
less effective; you can't thoroughly massage the muscles if you make quick motions
over the surface of the body instead of taking the time to penetrate deeper.
Use steady, even strokes as you massage, rather than quick, jerky motions.
Divide the total massage time among the body parts you are massaging. For example,
if you planned for the massage to take an hour, spend ten minutes on the neck, twenty
on the back and shoulders, ten on the arms, ten on the legs, and ten on the feet.
Communicate with the person you're massaging. Ask him or which muscles feel tense
or tight. Tell him or her to let you know if the massage feels painful or uncomfortable
in any way, and be sure to respect his or her wishes during this intimate process.
Performing a Full-Body Massage
Start with the neck and shoulders. People often hold a lot of tension in this area of
their body, and when you don't have time to do a full massage, focusing on the neck
and shoulders can provide instant relaxation. To massage the neck and shoulders, use
the following technique:
Use your fingers to grasp the side of the neck and gently press on the muscles and
tendons. Knead with your thumb and forefingers. You can massage the head at the
same time with your free hand.
Rest your fingers over the shoulders and place your thumbs on the muscles located
on either side of the neck. Squeeze the shoulders and press in with your thumbs. The
motion should be slow and steady.
You can also use your forearms to massage the shoulders. Rest your forearms on
either shoulder and gently rock back and forth to loosen the shoulder muscles.
Rub the back. Work down from the shoulders on either side of the back, rubbing the
muscles as you go. When you get to the lower back area, knead the tight muscles there
with your hands and thumbs. People who stand or sit for hours every day often
develop pain in this area, so you might want to spend extra time loosening the
muscles.
Remember not to exert pressure on the spine and other back bones. Focus on the
muscles to either side of the spine.
Go deeper by kneeling beside the person and placing the heel of your hand on the
lower back muscle on the opposite side, with your fingers pointing away from the
body. Place your other hand on top of your first hand and lean into the muscle. Knead
the muscle this way for a few minutes, then switch to the other side.
Work on the arms and legs. Use both hands to form a circle around the upper arm.
Knead the arm muscles with your palms and fingers, working your way down to the
wrists. Repeat with the opposite arm, then work on the legs, starting from the thighs
and kneading the muscles until you reach the ankles.
Massage the hands and feet. Have the person you're massaging turn over so that his
or her face and torso are now facing up. Massage each hand between your thumb and
forefinger, taking care to work the muscles in the palms, thumbs, and each individual
finger. Do the same with the feet, making sure not to press too hard on the bones.
Use gentle, even strokes on the feet. Try not to tickle the person, since that could
break his or her state of relaxation.