How to do back massage to another person or to yourself

Exhaustive guide with video.

When you can and cannot do your back massage

Unprofessional massage should be tried if:

• Your back hurts from muscle strain. Massage helps to relax and relieve pain. But if you have diseases of the musculoskeletal system, such as the displacement of vertebrae or hernia, the effect will be short.
• You want to cheer up. Massage helps relieve stress and improve the condition during depression.
• You are looking for a way to sleep better. Massage improves the quality of sleep in various diseases, helps to fight insomnia.

With severe shooting pains and limitation of mobility, it is better not to massage the house, but to contact a specialist. During pregnancy, only a kind of massage is useful: soft, smooth, without pressing and sharp shocking movements. And only after consulting a doctor.

Ilya Nazarov professional masseur

You can not do the back massage at:

• blood diseases and taking anticoagulants;
• damage to the skin in the massage area;
• tumors, cones of incomprehensible origin in the massage area;
• exacerbations of any diseases requiring immediate intensive treatment;
• external and internal bleeding;
• acute infectious processes;
• high temperature;
• malignant neoplasms and tuberculosis.

How to do back massage to another person

How to prepare for your back massage

Massage should be done on such a surface so that the body does not fall. You can use a hard couch, sofa or bed. If the furniture is too soft, it is better to move to the floor, tourist foam or blanket.

Under your head, place a massage pillow in the form of a horseshoe or thus roll a thick towel.

Put a small pillow or towel under the lower leg. This will relieve pressure from the lower back and help to relax.

The back will have to be exposed. Women need to remove the bra, or at least unfasten it, so that nothing prevents their hands from sliding along the skin.

How to choose oil or cream

Massage oil or cream allow hands to slide well along the skin. There are classic options that are suitable even to the kids: “Alice”, “Nega”, “Ballet”, “Children’s cream” with a fox on the package (called “Lisenok”, “Fox), Johnson’s Baby oil.

You can also use almond oils, avocado, shi, jojoba, grape seeds, hemp, argan. They do not clog the pores of the skin.

For aroma, you can add essential oils: 4 drops per tablespoon of the base. The main thing is that a person does not have an allergy.

In extreme cases, you can take sunflower oil.

What massage rules should be remembered

• Perform movements next to the spine and do not touch the b1.

During massage, you cannot touch the spine itself. This impact is used only by people with certain skills, the so -called bones.

Ilya Nazarov professional masseur

• Move in the direction of the lymph current: from the bottom up and from the center to the sides. Follow the instructions for each exercise.
• Take your time. Perform all the techniques of classic massage: stroking, rubbing and especially slow and smooth kneading. So there will be more effect.
• Make sure that the muscles are completely relaxed. If you feel their tension, you should change your reception or stop massage.

How to do back massage

Perform each movement two to three times. The whole complex will take 15 minutes.

If a person is uncomfortable or painful, stop.

Superficial planar stroking

Apply oil or cream in your palms to warm them.

Connect your fingers and put your palms on your back. Barely touching the skin, spend from the sacrum two to three times to the neck, to the area between the neck and shoulder, to the shoulder joints.

Deep planar stroking

Press your palms a little and move in the same directions as last time.

Alternating rubbing

Connect your fingers and put your palms on your back. Move your arms forward-back, slightly moving your skin. You canin any direction: along or across.

Spiral stroking

Put the brushes on the body, connect your fingers. Perform spiral movements from the bottom up – from the lower back to the shoulders. Make sure that the skin does not move.

Spiral rubbing

Gathered together with four fingers make circular movements in the direction from the thumb. Start from below and gradually go up in a spiral.

Ironing

Bend your fingers and put the middle phalanx on the skin. Move from the middle of the back to the area between the neck and shoulder, as well as from the lower back to the armpits. Do not press: the movement is light and does not move the skin.

Sawing

Put both palms on the rib, move your hands forward and forth in any direction. Work on the right and left of the spine.

Separate-sequent stroking

Pass in turn with your palms from the lower back to the area between the neck and shoulder first on one side from the spine, and then on the other.

Brable -shaped stroking

Put your fingers and go through such “rakes” from the spine to the sides. First you work with both hands on one side, then on the other.

Barring

Put your fingers on the side of the spine. Make small movements forward-back, gradually moving to the side.

Brable -shaped stroking

Go on your fingers from the spine to the sides. Watch the video above.

Grozen -shaped stroking

Bend your fingers, as if you want to squeeze the brush into a fist. Put your knuckles on your back and lead them from the bottom up from the spine.

Spiral rubbing with thumbs

Place the thumbs on both sides of the spinal column. Work out these areas with spiral movements, gradually rising from the bottom up.

Separate-sequent stroking with two fingers

Reception is carried out in the same way as the usual sequential stroking: one hand repeats the route of the other. However, in this case, you do not work with the whole palm, but only with two fingers. Go on both sides of the spine from the bottom up.

Stroke on the sides of the spine

This technique is shown above: short strokeing movements with placed fingers. Now, in the starting position, the latter are directed not to the side, but to the shoulders. Carry out a hatching next to the spine from the bottom up.

Ironing

Light stroking with medium phalanges of fingers. Watch the video above.

Strictness on the sides of the spine

Straighten your palm and connect four fingers together, and grasp the thumb with your second hand. Put your palm on your back. Spend from the bottom up next to the spine. “Strict” to the right and left of the spine without going on it.

Planar stroking with weighing

Perform strokes with which they started massage, but only with one palm. Put the second on the first: this will increase the pressure and enhance the effect. Perform in three directions: from the sacrum to the neck, areas between the neck and shoulder, to the shoulders themselves.

Thumb

Put the brush perpendicular to the spine so that the connected fingers look to the side. In a circular movement of the other hand, grab the fabrics in front of the thumb and roll on it. Then rise a little higher and repeat the movement.

Make two passages in each of the three directions on both sides of the spine:

• from the bottom up along the spine;
• from the middle of the spine to the area between the neck and the shoulder joint;
• From the lumbar spine to the armpit.

Ironing

Light stroking with medium phalanges of fingers. Watch the video above.

Rolling on a fist

Squeeze the brush in a fist, put on the lower back to the right of the spine so that the knuckles are directed to the shoulders. In circular movements of the second hand, grab the fabric and roll the formed roller on the fist. Slowly move up.

Repeat the technique in three directions on both sides of the spine:

• from the bottom up along the spine;
• from the middle of the spine to the area between the neck and the shoulder joint;
• From the lumbar spine to the armpit.

Separate-sequent stroking

Slide with a flat palm parallel to the spine on the right and left side of it. The second hand catch up with the first, making the same movement. The video is higher.

Semicircular kneading

Connect four fingers together, back up big to the side. Put your palm just above the lower back parallel to the spine.

Turn four fingers perpendicular to the spine, grab the skin roller and muscles. Without letting go, put your fingers to its original position, and then release. Mitch palm slightly higher and repeat.

Take such a movement from the lower back to the armpit, and then from the middle of the back to the area between the neck and shoulder. Repeat on the other hand.

Flat spiral stroke

Put your palm on the body, connect your fingers. Perform spiral movements from the lower back to the shoulders. Watch the video above.

Transverse kneading

The video shows sides elaboration. You need to apply this technique on the region from the cervical spine to the shoulder: knead the upper part of the trapezoidal muscle.

Put your palms on the side of the spine just below the neck so that the connected fingers are directed to the head. Take your muscles and skin and move one hand to you. Then, without letting go of the roller, move the other hand to yourself, and return the first back. After that, shift your hands a little further to the shoulder and grab another roller.

Work out the right and left sides.

Separate-sequent stroking

Slide with a flat palm parallel to the spine on the side of it. As soon as one hand reaches the end, repeat the same second. Video can be viewed above.

Deep and then superficial planar stroking

The same techniques with which you started, only in the reverse order. Perform in three zones: from the sacrum to the neck, from the sacrum to the shoulders and from the sacrum to the regions between the neck and shoulders.

How to do your own massage to yourself

You can do your back massage with balls: massage or tennis. You can buy them in sports stores or at AliExpress.

How to prepare for massage

• Find free space on the floor, you can lay the rug.
• Find a place next to the wall: some tricks are held in an upright position.
• Choose free clothes that do not hesitate to move.

What massage rules should be remembered

• Roll out only muscles and other soft tissues, do not touch the spinal column.
• Breathe smoothly and deeply.
• Roll out each area from 30 to 60 seconds.
• If pain occurs at some point when pressed, shift the ball to nearby areas and roll them out.

What movements to perform

In excerpts video below there is a sound. You can click on the badge and listen to what the host is talking about (in English). The full video is on the link.

Elaboration of the upper part at the wall

Put the ball on the top of the back to the right of the spine and in the body press it to the wall. Make two or three circular movements shoulder. Feel how the massage kneads soft tissues. Then bend and straighten your knees, rolling the ball along the back up and down in a small range.

Transfer the massage to the same place to the left of the spine and repeat everything again.

Rolling the area of the shoulder blades on the floor

Lie on the floor. Put the ball under the shoulder blade to the right of the spine. Lower the pelvis, bend your legs, grab your shoulders with your hands so that the upper back is rounded.

Moving the body forward and backward, roll the massage under it. You can roll it in small circles.

Repeat on the other hand.

Rolling of the middle part

Stand against the wall, put the ball under the middle part of the back to the right of the spine and press in the body. Sit down a little and straighten up again: the massage will move up and down the back, fragmenting the muscles.

Shift the ball to the left side and repeat.

Rolling the lumbar region

Sit on the rug, bend your knees and put the feet on the floor. Put the ball under the lower back to the right of the spine and carefully sink on it. First try to straighten your legs. If there is enough pressure, stay in this position for a while.

If you want to strengthen the study, bend your legs again, lift the pelvis slightly and move it to describe the ball to small circles on the back. Roll the massage from the side to side and from top to bottom.

Change the side and repeat.

When you can and cannot do your back massage

Unprofessional massage should be tried if:

• Your back hurts from muscle strain. Massage helps to relax and relieve pain. But if you have diseases of the musculoskeletal system, such as the displacement of vertebrae or hernia, the effect will be short.
• You want to cheer up. Massage helps relieve stress and improve the condition during depression.
• You are looking for a way to sleep better. Massage improves the quality of sleep in various diseases, helps to fight insomnia.

With severe shooting pains and limitation of mobility, it is better not to massage the house, but to contact a specialist. During pregnancy, only a kind of massage is useful: soft, smooth, without pressing and sharp shocking movements. And only after consulting a doctor.

Ilya Nazarov professional masseur

You can not do the back massage at:

• blood diseases and taking anticoagulants;
• damage to the skin in the massage area;
• tumors, cones of incomprehensible origin in the massage area;
• exacerbations of any diseases requiring immediate intensive treatment;
• external and internal bleeding;
• acute infectious processes;
• high temperature;
• malignant neoplasms and tuberculosis.

How to do back massage to another person

How to prepare for your back massage

Massage should be done on such a surface so that the body does not fall. You can use a hard couch, sofa or bed. If the furniture is too soft, it is better to move to the floor, tourist foam or blanket.

Under your head, place a massage pillow in the form of a horseshoe or thus roll a thick towel.

Put a small pillow or towel under the lower leg. This will relieve pressure from the lower back and help to relax.

The back will have to be exposed. Women need to remove the bra, or at least unfasten it, so that nothing prevents their hands from sliding along the skin.

How to choose oil or cream

Massage oil or cream allow hands to slide well along the skin. There are classic options that are suitable even to the kids: “Alice”, “Nega”, “Ballet”, “Children’s cream” with a fox on the package (called “Lisenok”, “Fox), Johnson’s Baby oil.

You can also use almond oils, avocado, shi, jojoba, grape seeds, hemp, argan. They do not clog the pores of the skin.

For aroma, you can add essential oils: 4 drops per tablespoon of the base. The main thing is that a person does not have an allergy.

In extreme cases, you can take sunflower oil.

What massage rules should be remembered

• Perform movements next to the spine and do not touch the b1.

During massage, you cannot touch the spine itself. This impact is used only by people with certain skills, the so -called bones.

Ilya Nazarov professional masseur

• Move in the direction of the lymph current: from the bottom up and from the center to the sides. Follow the instructions for each exercise.
• Take your time. Perform all the techniques of classic massage: stroking, rubbing and especially slow and smooth kneading. So there will be more effect.
• Make sure that the muscles are completely relaxed. If you feel their tension, you should change your reception or stop massage.

How to do back massage

Perform each movement two to three times. The whole complex will take 15 minutes.

If a person is uncomfortable or painful, stop.

Superficial planar stroking

Apply oil or cream in your palms to warm them.

Connect your fingers and put your palms on your back. Barely touching the skin, spend from the sacrum two to three times to the neck, to the area between the neck and shoulder, to the shoulder joints.

Deep planar stroking

Press your palms a little and move in the same directions as last time.

Alternating rubbing

Connect your fingers and put your palms on your back. Move your arms forward-back, slightly moving your skin. You canin any direction: along or across.

Spiral stroking

Put the brushes on the body, connect your fingers. Perform spiral movements from the bottom up – from the lower back to the shoulders. Make sure that the skin does not move.

Spiral rubbing

Gathered together with four fingers make circular movements in the direction from the thumb. Start from below and gradually go up in a spiral.

Ironing

Bend your fingers and put the middle phalanx on the skin. Move from the middle of the back to the area between the neck and shoulder, as well as from the lower back to the armpits. Do not press: the movement is light and does not move the skin.

Sawing

Put both palms on the rib, move your hands forward and forth in any direction. Work on the right and left of the spine.

Separate-sequent stroking

Pass in turn with your palms from the lower back to the area between the neck and shoulder first on one side from the spine, and then on the other.

Brable -shaped stroking

Put your fingers and go through such “rakes” from the spine to the sides. First you work with both hands on one side, then on the other.

Barring

Put your fingers on the side of the spine. Make small movements forward-back, gradually moving to the side.

Brable -shaped stroking

Go on your fingers from the spine to the sides. Watch the video above.

Grozen -shaped stroking

Bend your fingers, as if you want to squeeze the brush into a fist. Put your knuckles on your back and lead them from the bottom up from the spine.

Spiral rubbing with thumbs

Place the thumbs on both sides of the spinal column. Work out these areas with spiral movements, gradually rising from the bottom up.

Separate-sequent stroking with two fingers

Reception is carried out in the same way as the usual sequential stroking: one hand repeats the route of the other. However, in this case, you do not work with the whole palm, but only with two fingers. Go on both sides of the spine from the bottom up.

Stroke on the sides of the spine

This technique is shown above: short strokeing movements with placed fingers. Now, in the starting position, the latter are directed not to the side, but to the shoulders. Carry out a hatching next to the spine from the bottom up.

Ironing

Light stroking with medium phalanges of fingers. Watch the video above.

Strictness on the sides of the spine

Straighten your palm and connect four fingers together, and grasp the thumb with your second hand. Put your palm on your back. Spend from the bottom up next to the spine. “Strict” to the right and left of the spine without going on it.

Planar stroking with weighing

Perform strokes with which they started massage, but only with one palm. Put the second on the first: this will increase the pressure and enhance the effect. Perform in three directions: from the sacrum to the neck, areas between the neck and shoulder, to the shoulders themselves.

Thumb

Put the brush perpendicular to the spine so that the connected fingers look to the side. In a circular movement of the other hand, grab the fabrics in front of the thumb and roll on it. Then rise a little higher and repeat the movement.

Make two passages in each of the three directions on both sides of the spine:

• from the bottom up along the spine;
• from the middle of the spine to the area between the neck and the shoulder joint;
• From the lumbar spine to the armpit.

Ironing

Light stroking with medium phalanges of fingers. Watch the video above.

Rolling on a fist

Squeeze the brush in a fist, put on the lower back to the right of the spine so that the knuckles are directed to the shoulders. In circular movements of the second hand, grab the fabric and roll the formed roller on the fist. Slowly move up.

Repeat the technique in three directions on both sides of the spine:

• from the bottom up along the spine;
• from the middle of the spine to the area between the neck and the shoulder joint;
• From the lumbar spine to the armpit.

Separate-sequent stroking

Slide with a flat palm parallel to the spine on the right and left side of it. The second hand catch up with the first, making the same movement. The video is higher.

Semicircular kneading

Connect four fingers together, back up big to the side. Put your palm just above the lower back parallel to the spine.

Turn four fingers perpendicular to the spine, grab the skin roller and muscles. Without letting go, put your fingers to its original position, and then release. Mitch palm slightly higher and repeat.

Take such a movement from the lower back to the armpit, and then from the middle of the back to the area between the neck and shoulder. Repeat on the other hand.

Flat spiral stroke

Put your palm on the body, connect your fingers. Perform spiral movements from the lower back to the shoulders. Watch the video above.

Transverse kneading

The video shows sides elaboration. You need to apply this technique on the region from the cervical spine to the shoulder: knead the upper part of the trapezoidal muscle.

Put your palms on the side of the spine just below the neck so that the connected fingers are directed to the head. Take your muscles and skin and move one hand to you. Then, without letting go of the roller, move the other hand to yourself, and return the first back. After that, shift your hands a little further to the shoulder and grab another roller.

Work out the right and left sides.

Separate-sequent stroking

Slide with a flat palm parallel to the spine on the side of it. As soon as one hand reaches the end, repeat the same second. Video can be viewed above.

Deep and then superficial planar stroking

The same techniques with which you started, only in the reverse order. Perform in three zones: from the sacrum to the neck, from the sacrum to the shoulders and from the sacrum to the regions between the neck and shoulders.

How to do your own massage to yourself

You can do your back massage with balls: massage or tennis. You can buy them in sports stores or at AliExpress.

How to prepare for massage

• Find free space on the floor, you can lay the rug.
• Find a place next to the wall: some tricks are held in an upright position.
• Choose free clothes that do not hesitate to move.

What massage rules should be remembered

• Roll out only muscles and other soft tissues, do not touch the spinal column.
• Breathe smoothly and deeply.
• Roll out each area from 30 to 60 seconds.
• If pain occurs at some point when pressed, shift the ball to nearby areas and roll them out.

What movements to perform

In excerpts video below there is a sound. You can click on the badge and listen to what the host is talking about (in English). The full video is on the link.

Elaboration of the upper part at the wall

Put the ball on the top of the back to the right of the spine and in the body press it to the wall. Make two or three circular movements shoulder. Feel how the massage kneads soft tissues. Then bend and straighten your knees, rolling the ball along the back up and down in a small range.

Transfer the massage to the same place to the left of the spine and repeat everything again.

Rolling the area of the shoulder blades on the floor

Lie on the floor. Put the ball under the shoulder blade to the right of the spine. Lower the pelvis, bend your legs, grab your shoulders with your hands so that the upper back is rounded.

Moving the body forward and backward, roll the massage under it. You can roll it in small circles.

Repeat on the other hand.

Rolling of the middle part

Stand against the wall, put the ball under the middle part of the back to the right of the spine and press in the body. Sit down a little and straighten up again: the massage will move up and down the back, fragmenting the muscles.

Shift the ball to the left side and repeat.

Rolling the lumbar region

Sit on the rug, bend your knees and put the feet on the floor. Put the ball under the lower back to the right of the spine and carefully sink on it. First try to straighten your legs. If there is enough pressure, stay in this position for a while.

If you want to strengthen the study, bend your legs again, lift the pelvis slightly and move it to describe the ball to small circles on the back. Roll the massage from the side to side and from top to bottom.

Change the side and repeat.