How to do a back massage at home

Back massage at home is one of the most enjoyable parts of wellness procedures. Everyone will surely like this system. This procedure can balance internal harmony, relieve tension, relaxing and calming the nervous system.

Content:

1. Features of performing a back massage at home
   1. Preparing for a back massage
2. How to massage your back and neck
3. Classic back massage

Back massage for osteochondrosis is performed on a flat, hard surface.

According to claims, if you periodically massage your back, muscle fatigue will disappear and the body will receive a charge of positive energy. In order to learn how to perform this procedure, it is not necessary to attend special back massage classes. It is enough to study all the necessary information and follow certain criteria. You can learn a high-quality back massage in a few days.

It is believed that the back is the most vulnerable place for fatigue and tension, as well as pain. Most often, pain occurs in the area of ​​the shoulder blades and in the lumbar area. Therapeutic back massage can relieve many problems. It is important to choose a location for the procedure. Make sure that the surface is smooth and dense.

Features of performing a back massage at home

Before you begin the procedure, you need to find out all the subtleties and nuances of the procedure.

1. The room in which the massage is performed must be warm and ventilated, the person must feel comfortable;
2. Before starting the massage, your hands should be well warmed up;
3. A relaxing back massage must be carried out using massage oils and creams;
4. Before starting a massage, read all the contraindications;

Preparing for a back massage

To carry out a massage, it is important to decide on the posture of execution. It is important that the pose allows all back muscles to relax as much as possible. Typically, two main postures are used:

1. Lying on your stomach

Back massage can be performed while lying down

The person being massaged should lie on his stomach, with his arms extended along the body, palms up. The head should be turned to the side. As mentioned above, the surface on which the person being massaged lies must be dense and hard. With the techniques you need to relax your back muscles as much as possible.

1. Sitting on a chair

Can be done while sitting on a chair

The person being massaged should sit on a chair so that his face is turned towards the back of the chair. In this case, your hands must be folded on your back, and your head must be placed on your hands. To make the massage procedure more convenient and comfortable, place a pillow on the back of the chair.

Almost every technique should be started from the lumbar area, gradually moving upward. The collar area should be massaged at the end of the procedure. The massage procedure should last 30-40 minutes.

How to massage your back and neck

We start with straight stroking. We make 3-4 soft movements with our palm, as if flowing around the surface of the back.

1. Then we move on to rubbing. Use your palm to make straight or circular movements over the entire surface of your back.
2. We start “sawing” with the edge of the palm. To thoroughly warm up the surface of the back, perform longitudinal sawing and then cross-cutting.
3. Then all the techniques are performed separately: first on one side, then on the other. In the direction from the lower back to the shoulder blades, we perform the “squeezing” technique. Repeat 3 times.
4. We move on to kneading the lateral surface of the back. This technique is similar to bending the wire: in the same way you knead the side of your back. We repeat the same 3 times.
5. We perform squeezing with our fingertips. To do this, you need to press on the skin of your back and pull along the spine. Repeat 5 times.
6. Then we move on to “bending” the wire again. In this case, you need to knead the surface of the back, and not the side areas.
7. Then we perform a spiral squeeze. We do the squeezing with the bases of our palms, moving along the back in a circular motion.
8. We move on to kneading the collar area. We rub the collar area exactly like the back area.
9. Next, we perform sawing with the edge of the palm from the shoulders to the base of the skull. We perform the movement carefully and gently.
10. We perform point kneading with the pads of our thumbs. You need to cover the upper part of the neck with your palms, and press the skin along the spine with your thumbs.

Classic back massage

Classic massage can also be performed at home. The procedure includes four main techniques: stroking, rubbing, kneading and vibration. You can also use auxiliary techniques: felting, shifting, etc.

Through classical massage, you can eliminate pain syndromes, swelling, and quickly restore injured tissue. As a result of massage, muscles restore their strength, energy, and their performance increases. You should start by covering most of the body, gradually moving to smaller ones. This leads to improved blood circulation.

It is important to know that massage should be carried out along the lymphatic tract.

Carrying out a massage procedure at home is not as difficult as it seems. The correct techniques and techniques will allow you to achieve the desired results after the first massage session.