home Analyzes How to learn to do a back massage. Massage lessons for beginners: free videos for home learning back massage for beginners

How to learn to do a back massage. Massage lessons for beginners: free videos for home learning back massage for beginners

Back massage is beneficial for all people. It acts not only as a remedy, but also improves mood, relieves stress, and relaxes the body after a hard day. A back massage also relaxes its muscles, normalizes blood pressure, and improves heart function.

Of course, if you need a back massage, it is best to contact a specialist - a massage therapist who will professionally give you a therapeutic or preventive massage. But in a short time you can learn how to do a back massage at home yourself, and delight your loved ones with massage treatments.

In this matter, the main thing is to master the basic methods and techniques of massage, which are sequential movements in the form of stroking, rubbing, continuous vibration, kneading the body along the flow of lymph. The total time for a back massage should be 30 minutes.

It is better to do the massage on a trestle bed or a hard surface. But at home, a bed or sofa will do. Ask the person you are giving the massage to lie on their stomach and stretch their arms along their torso. A massage cream is suitable for massage. They need some back grease. With the help of the well-gliding properties of the cream, it will reduce the friction of your hands on the skin. It will also warm up your back muscles, relieve joint pain and do many other useful things.

The beginning of the massage should be done with light relaxing strokes. Then you need to move in a circular motion from the ridge to the side of the back. Then use your palms to massage along the spine and back. After this, you can move on to more squeezing movements with weights on the back. To do this, you need to place your hand on the other one and massage the latissimus muscles.

It is also useful to perform rubbing movements. You need to start from the sacrum and move upward to the neck in a circular motion. Having reached it, it is necessary to return with reverse movements again down to the sacrum. Then rub the skin of the intercostal areas from the vertebra to the sides.

Finish the back massage with vibration movements. Vigorous palm strikes on the surface of the back would also be appropriate here, but just avoid the area around the kidneys and heart. Finish the massage session by lightly stroking the entire back surface with both hands. After the massage, the patient is not recommended to quickly get up from the massage table; he needs to lie down for a while.

Back massage at home is a procedure accessible to everyone, not only therapeutic, but also pleasant. Five thousand years ago, the healers of ancient China began to use massage, and to this day it is one of the most effective methods of natural medicine. It is not at all necessary to take long courses or always contact a professional massage therapist. You can learn how to perform simple massage techniques quickly and with a minimum of effort. Your loved ones will be very happy about your new skills.

The main rule that should never be violated is that the spine itself cannot be massaged. Don't rub it, and especially don't put pressure on it. The area around the spine that needs to be massaged is not the spine itself. You should also not apply pressure or force on your back in the area of the kidneys and between the shoulder blades. Only soft, calm movements of the massage therapist are appropriate here.

Traditionally, massage includes the following techniques: rubbing, patting, stroking, pinching and kneading. The cervical area must be rubbed and kneaded with stronger movements than the thoracic and lumbosacral areas. It is the cervical and shoulder regions that experience the greatest load.

The golden rule of a massage therapist is to listen to the feelings of the person undergoing the treatment procedure. It is necessary to perform a massage in a way that is comfortable for the patient, with one condition - do not violate contraindications.

What are the benefits of back massage?

Blood circulation improves, which helps cope with cardiovascular problems;
Cells and tissues receive nutrients faster;
Spasm of the spinal muscles goes away;
New capillaries open and oxygen-containing cells come to life;
Blood pressure returns to normal;
Stress and nervous tension disappear.

When performing spinal massage at home, do not forget that even gentle techniques may have contraindications:

How to prepare

Before the massage, wash your hands thoroughly. The palms need to be lubricated with special oil so that they glide well over the patient’s skin. Apply the oil to your hands and rub them together a little. This will ensure a pleasant temperature for human skin.

Read also: ?

The patient should take a comfortable position in which he can completely relax. There are two most popular massage positions.

Horizontal, on the stomach. The upper limbs are located along the body and lie palms up. Head on side, better - towards the specialist. It is better to choose a hard surface. The muscles should be as relaxed as possible.
The patient sits on a chair facing the back. The arms are in a relaxed position on the back, and the head rests on them. You can put a pillow under your head to feel more comfortable.

The spine has three sections: cervical, thoracic, lumbosacral. The cervical begins at the back of the head and ends at the top of the shoulder blades. Thoracic - from the shoulder blades to the lower rib. Lumbosacral – from the lower ribs to the coccyx. Any technique is first used in the waist area, and then moves up to the neck. Always pay special attention and care to the cervical region. A massage session usually lasts from half an hour to forty minutes.

A good massage therapist should always feel when his hands are working on a healthy area and when on a more or less problematic area. Don’t be alarmed if at the beginning of practice you feel bad about the person’s body - this will come with time.

What techniques to use

All massage techniques should be performed taking into account the flow of lymph: from the lumbar region to the groin, from the lower chest to the armpits, from the upper chest to the lymph nodes above the collarbones.

Stroking

A session of almost any massage begins with stroking. It should relieve general tension from the muscles and nerve endings, preparing the body for a stronger impact. During these movements, the specialist runs his hands along and across the entire palm and in a circle in the area of the shoulder blades . It is permissible to combine weak, barely perceptible movements from bottom to top with stronger ones from top to bottom. Massaging the side surfaces, your hands seem to clasp them. It is also worth ending the session by stroking your back - this calms the nerves and returns the body to its normal state.

Squeezing

This technique is performed slowly and in the direction of lymph flow. The peculiarity of squeezing is its rather deep impact. To enhance the effect, squeezing is used with weights - one palm is placed on the other, and the long and then the latissimus dorsi muscles are processed in turn.

Rubbing

Next, we begin to rub the back muscles. When performing the technique, we move from the side to the center, towards the ridge. We pay the greatest attention to the cervical region and shoulder girdle. During the treatment, we move the skin, affecting the muscles. On long muscles, we begin to rub from the sacral region. Moving in a semicircle, they work on the area of the spinous processes up to the neck. Having reached the back of the head, we begin to return to the sacrum in the same way. We repeat the process five or six times.

We “saw” the latissimus muscles with both palms, their ulnar surface. We start, as always, with the lumbar region. It is possible to perform the technique with fingers apart, this will make the movements more gentle.

We work the sides with the radial side of the hand, moving from the pelvic bones to the armpits. Having reached the area between the ribs, we rub from the spine to the sides. With your palms outstretched, as if you were using a rake, we move firmly along the spaces between the ribs.

Paying attention to the inner edge of the shoulder blades, the hands of the person being massaged are placed behind the back, with the elbows pointing down. At the same time, we slightly raise the upper side of the shoulder and rub the other side. Between the scapular area and the spine, it is better to use the most gentle version of rubbing - only with your fingers. Using rubbing, we smoothly eliminate salt accumulation, swelling and muscle spasms.

Kneading

Then we warm up the back with both palms, and for the back we use smooth movements with the hands from the center to the side. We massage the left and right separately, kneading each side in turn. To enhance the effect, one palm can be placed on the other. You should start with the long muscles. You can knead in the following ways:

One thumb. It presses the muscles against the bones and makes circular movements;
With two hands. You need to move your thumbs in turn on both sides of your back;
Using the pads of all fingers except the thumb, making circular movements;
Phalanges of the entire palm, also moving in a circle.

After working the long muscles, move on to the latissimus. Work your way from the ilium to the armpits. Grab the muscle, pulling it slightly and moving in this position, again, in a circle. While stretching the muscles of the scapular region, place one hand under the shoulder joint and lift it slightly. Knead all surfaces of the joint in a circle. The kneading technique improves blood circulation and helps cells and tissues get rid of accumulated metabolic products.

Slapping and Vibrating

We use our palms, slapping the patient’s back without touching the bones and unprotected internal organs. At this moment, your hands should act like springs, quickly, but without pain. This back massage technique is performed at home using your fingertips. They move in a circle from the lumbar region to the cervical region. The intake is aimed at relieving muscle spasms and normalizing metabolism. Improves blood circulation and muscle contraction ability.

Massage of the cervical-collar area

How to give a competent massage in this area? A common problem here is salt buildup. If the patient can be given such a diagnosis, we will use the following scheme: we work the scapular region quite deeply, we work on the shoulder girdle and neck. We begin any influence by stroking. Then rub vigorously and knead intensively. At the end of the session, we perform vibrations and strokes.

While stroking, we use grasping straight movements across it. Then we move in circles and zigzags with the entire palm, the edge of the palm, and the tips of the fingers. By rubbing, we “saw” or spread our fingers and “scrape” the desired area. It is also permissible to rub with your fists, applying pressure with the heel of your palm or your thumbs. With great care, you can apply pressure to the area with your elbows.

All comes with experience. All you need is desire and diligence, and you will be able to massage your loved ones and not only no worse than salon specialists. The main thing is constant training and more experience, and the answer to the question of how to learn how to do massage will be found.

How to learn to do massage: first steps

How to learn to do massage? This question worries many. After all, not everyone has the opportunity to attend expensive procedures in clinics or salons, and painful sensations in the muscles can appear often. Therefore, the only way out is to learn massage techniques yourself. Moreover, now there is a lot of information on this topic. Particularly useful and effective in the question of how to learn how to do massage are videos in which you can find a visual explanation of the main intricacies of this matter.

Regardless of how you want to learn how to do a massage - relaxing, toning or another, you should learn the basic concepts and rules that apply to any type. First of all, you need to have a good knowledge of human physiology and its anatomical structure. This is the only way you can influence the right points without causing pain or harm.

All movements must be in a clear direction. As a rule, it is given by the lymphatic pathways. If we are talking about the arms, chest area or legs, then the movements should be from bottom to top. And the neck and lumbar region are massaged in the opposite direction - from top to bottom.

It is important that the person you are kneading does not experience discomfort or tension, but is as relaxed as possible. The entire process must be consistent and continuous. To make your movements softer and more pleasant, you must use a gliding agent - cream or oil. Knowing these principles, it will be easier for you to further search for the answer to how to learn how to do massage yourself.

How to learn to give a professional massage

If you don’t know how to learn how to do massage professionally, this article will teach you how to do it, give you the basics, which you can further develop and improve. The main thing is to remember the basic movements, and then it will be easy for you to answer the question of how to learn how to do a massage yourself. In general, there are several main groups of techniques in the massage process. These are stroking, kneading, tapping, twisting, vibration. In each group there are simple exercises and more complex ones.

Practice each movement several times. First, master one group and each of its components separately, and then move on to the next. Don't think that you will become a guru of this matter overnight. How to learn how to quickly massage? Only through constant training and elaboration of each element.

Whatever type of massage you do, you should always start with stroking - this will both relax your patient and warm his skin. No pressure, just straight palms pressed to the body and smooth movements. After this, you can slightly increase the pressure. In addition to a straight path, you can move your hands in a spiral, zigzag, along or across.
Kneading is the second and main stage of the lesson on how to learn how to do a massage yourself. In this case, the skin can shift to the sides, rise, or be compressed. You can squeeze the skin or twist it.
Vibratory movements consist of vibrations and shocks of the surface. Another group is effleurage. Naturally, not strong, but smooth and light. You should also finish the massage with stroking to soothe the muscles.

How to learn to massage is up to you. Let it be courses, manuals or video tutorials. The main thing is that your patients enjoy and benefit from it.

The article will introduce you to the basic principles of back massage at home based on basic lessons for beginners.

The reader will likely be inspired to dive deeper into this topic and consider becoming a licensed massage therapist.

So, we offer you these massage lessons for beginners at home .

The room during the session can be either bright or dimly lit. Create warm, calm, fresh environment : Turn on music, clear the room of distractions: phone/children/pets.

a comfortable hard surface (bed, massage table or futon on the floor, with access free from different sides);
auxiliary items (warm towel, massage oil, for example: olive or grape seed and alcohol, the latter is used to remove greasy marks).

Wash your hands before and after the massage;
warm up the massage oil/cream with your palms To make the touch warm, use a moderate amount, the friction will be better. If desired, a couple of drops of essential oil can be diluted with the main one (do not use this technique on pregnant women and children under 2 years old);
cover the parts you are not working with with a towel , it is important to maintain body heat;
matters feedback from the person being massaged : is it warm enough/comfortable/how are you feeling? If there is discomfort, place a cushion/pillow under your ankles/shoulders/head;
make sure you cover the entire area without straining your own body (make a figure eight movement).

If you are interested not only in home massage techniques, but also in cleansing the body, read the article on how to use oats to cleanse the body (recipes and reviews of the procedure) at this link.

Warning for beginners: lesson number one - do not risk performing a massage session at home in the following cases:

people taking corticosteroid drugs, narcotic substances;
heat;
shooting in the lower back;
obvious deformation of the spinal column.

There are a number of contraindications for massage

due to the special flow of lymph ( from top to bottom and back), warm up your back necessary according to these directions;

another the movement must end where it began ;

easier work on each side in turn , it is necessary to maintain the sequence of actions;

When working with your thumbs, provide support with your fingers;

do not apply direct pressure to the spinal joints;

give your back a massage 30-40 minutes , every move repeat until 5-7 times .

Step by step: massage lessons for beginners at home

Position on the stomach, head either turned to the side or face down, arms along the body, slightly bent.

In this way the massage begins and ends, thus muscles warm up and prepare for the next actions or tune in to complete relaxation.

spread the oil evenly over your back with smooth movements;
gradually increasing the pressure, move along the spine with open palms, observing the direction from the neck to the lower back and vice versa;
move up to your shoulders and down again, use your body weight to create additional pressure, do this smoothly without removing your hands from your back;
Plane using your knuckles, being careful not to put pressure on the bone structures of the spine and shoulder blades;
complete the stroking with alternating intense movements and a figure eight stroke.

Stroking is the initial stage of massage

Performed rake-like movements, hatching (rib and base of the palm, pads, tubercle of the large phalanx, ridge and base of the fists). The method can be transverse, circular, concentric, longitudinal. Rubbing the body is preparing the muscles for kneading.

Way continuous, intermittent manipulation: grasping and lifting muscles . The back is massaged with significant pressure using rotating, drilling movements in a transverse and linear manner. The thumbs and fingertips work deep in the back, so you can lighten the load by using the crest of the fist and the elbow. Reception of vibration is carried out by four fingers pressed against the muscle, the area is shaken for several seconds.

The concept of trigger points (TT)

This increased pain areab , TTs are formed in soft tissues; on the back they can be found in cervical and shoulder region . Their development is associated with static load on the body (forced, uniform position for a long time). Usually, pain in TT is a massage therapist’s guide .

Trigger Point Location

Place your thumb on the painful knot and press, increasing the pressure. It will hurt, but it is not harmful; on the contrary, muscle tension will miraculously disappear. Rate the pain on a scale from 1 to 10, hold the pressure for up to 5 seconds until the acute sensation drops to level 4. Without releasing the point, loosen, repeat again.

End the session by stroking your back, shake your hands after the procedure, and warm up your hands.

Thus, massage lessons for beginners at home include and discuss basic techniques, important details and the concept of trigger points. You don't need to be a seasoned professional to give a deep relaxing massage.

But you should not experiment if the patient has medical problems - they should be left in the care of a qualified massage therapist.

There are several massage techniques , there are usually no more than seven, and a strong technique alternates with a weak one.

Each technique is performed along the paths of the lymphatic system . The direction goes to the closest nodes. This means that the area along the spinal column is massaged. From hip to knee, foot to knee, from neck to head, belly to armpit, hand to elbow, elbow to armpit, fingers to wrist, from lower back to groin. These techniques should in no way cause the development of pain. The massage therapist relaxes the muscles as much as possible. Lymph should not be massaged.

The arms and legs close to the massage therapist and those distant from invariant areas of the body (neck, back, pelvis, deep and oblique muscles) are rubbed, then the massage therapist switches to another part of the body.

Massaging the torso naked , in massage through clothing, the least number of methods is used - only those that provide an effect. Massaging can be done using a sheet.

Massage can be local or general

In massage lessons for beginners at home, there are 2 types of massage: individual and cumulative.

IN own (district, local) massage rubbed single lobes of the body . This method is an individual massage of the upper vertebra or hand, muscle, joint, etc. The duration of an individual massage is directly related to a person’s problems. For example, the patient’s increased sensitivity to effects on muscles and soft tissues. Typically this procedure lasts approximately 12-15 minutes , but maybe more, depending on the method.

In session general massage rubbed the entire human figure without exception .

Session duration , in addition, is depending on many reasons , whether it is obesity, high growth and other characteristics of the patient, as well as the type of massage (“healthy”, “healing”, “sports”).

Water self-massage for beginners at home

Unlike the classic one, this type of massage is performed using special items: a plastic tip and an elastic hose for spraying water. At home, such a massage is comfortable and easy to perform, since everyone has these devices in their shower.

First, the massage is carried out gradually from the legs to the torso . The stronger the jet pressure, the better it is for the tissues to be massaged and filled with blood. It is also useful to change the temperature of the water to tone the skin.

This type of massage is considered the safest and easiest to perform.

It must be remembered that massage is not allowed in all cases.

Contraindications are primarily infections and body pain. Contraindications also include chronic diseases, acute respiratory infections and influenza viruses. Secondly, these are various injuries that do not make it possible to fully perform a massage due to the patient’s pain.

Beet juice. Medicinal properties, benefits and harms, contraindications. Recipes for use

Any massage should be done according to the following method:

1) Take a shower or bath, then the skin will steam and the pores will be open.

2) Apply oil where the problem is and rub it slowly in a circular motion.

3) During the massage, do not press on the skin or stretch it.

4) Continue the procedure for ten to twenty minutes until the oil is absorbed.

5) At the end of the session, wipe off excess oil with a napkin.

The duration of the massage course is ten to fifteen times, depending on the severity of the problem, you can do it every other day or two.