Massage is a therapy anyone can perform. There are very little chances of harming anyone except in rare cases, when a person is suffering from heart problems, varicose veins or is pregnant. With a little practice, it is very easy to bring comfort and relaxation to oneself and the partner. As with any therapy, using the right technique will take a little time but once you have mastered it, the basic strokes are very simple to perform.
Massage is a way of using touch to create a rapport between the practitioner and the receiver and to encourage and restore balance on a physical, mental and spiritual level. It is one of the few therapies, which have a holistic effect and encompass the physical, mental and spiritual orbits.
Through stroking, pressure and kneading, massage relaxes, stimulates or tones the body, affecting not only the skin but also the musculo-skeletal system the circulation, and the meridians or energy channels. It has also been found that massage aids the production of endorphins, body’s natural pain-killers, which are produced in the brain.
Along with its technical qualities, massage is an opportunity simply to experience touch. The sense of touching and being touched, so greatly ignored in modern society is an essential part of well-being. By using caring and sensitive hands, the practitioner can bring about in us a sense of wholeness, from which our own healing energies can be released.
Basic Massage Techniques
Depending on the intensity of pressure, the basic massage techniques can be divided into three kinds of strokes :
• The light strokes.
• The medium depth strokes.
• The deep tissue strokes.
There are six basic kinds of strokes that come under the above categories :
• Gliding.
• Effleurage.
• Petrissage.
• Friction.
• Percussion.
• Knuckling.
Within each of these techniques lie the different kinds of hand movements. Together they form a formidable bunch of movements that is known as ‘Massage’. Gliding and effleurage come under the category of light strokes, while Petrissage, which includes kneading and wringing forms the basis of medium depth strokes. Friction and Percussion are the strokes that are heavier strokes used for deep tissue massage.The light strokes like gliding and effleurage are warmup strokes, which help in relaxing and warming up the body.
Medium depth strokes work more directly with the muscle mass and help to stimulate the circulation. This action helps in clearing waste products from the muscles.
The deep tissue strokes penetrate into the deeper layers of the muscles, and into the connection of tendons and ligaments to bones. Care should be taken, while using the friction strokes so that the receiver does not experience pain.
Gliding
This is the commonest of massage strokes. It is used to apply lubricant to each part of the body, and it is good on long stretches of muscle. The long, light gliding and feathering strokes are generally used at the beginning and at the end of a massage.
Extend your hands and close the gaps between your fingers. Leave your hands relaxed but not limp.
Glide along the length of the muscle in the direction of the heart, allowing your hands to be moulded by the contours of the body. The longer the stroke is, the lighter it will be; the shorter it is, the deeper it will be.
Faster strokes are stimulating, slower ones more sedating. By putting more pressure on the upward stroke and returning with your fingertips only, you will reinforce the return flow of blood to the heart.
Arms are massaged using your active hand in a C shape and running up the arm from the wrist to the shoulder, while the other hand firmly holds just above the wrist.
The gliding strokes vary from light to firm but they should be done slowly.
Gliding strokes relax and stretch the muscles in preparation for the kneading strokes.
Effleurage
Effleuer means to touch lightly or stroke. This is the most useful massage stroke. You can massage the whole body using simple stroking techniques; just vary the pressure and the speed. Effleurage uses the following strokes :
• Fan Stroking :
Start with your hands side by side flat on the base of your partner’s back. Slide them upward leading with your fingers. Lean into the palms and heels of your hands to add pressure. At the shoulders, fan your hands out to each side, reducing pressure as you do so and stroke smoothly over the area. Stroke lightly down the sides of the body, following the contours. Squeeze in slightly at the waist and pull your hands back up to the back. Repeat, varying the stroke length, but apply the pressure in the upward movement.
• Circle Stroking :
Use this when you want a continuous flowing movement. Place both hands on your partner about 15 cm apart and stroke in a wide circular motion. Put the pressure into the upward stroke and then glide your hands back down again. As your arms will cross, simply lift one hand over the other and continue.
This stroke can be used to spread the oil more thoroughly on the body. The circles should flow into each other in gentle, spiralling movements.
• Cat Stroking :
This soothing, sleep inducing movement requires hardly any pressure. Stroke down the body with the flat of one hand, and follow with the other. Return the first hand to the top once you reach the bottom of the back and then repeat.
• Thumb Stroking :
On small areas, such as the arms and bottom of the legs, stroke with your thumbs. Stroke firmly upward and outward with one thumb pushing higher than the other with every stroke.
Benefits of Using Effleurage
The firm brisk massage strokes improve circulation and gentle rhythmic strokes stimulate the lymph glands and help eliminate body wastes. Slower strokes can ease tense muscles, reduce stress, lower blood pressure and generally relax the person.
Where and Where not to Use Effleurage
Almost any part of the body can be massaged using this technique. But it is especially useful for massaging the back and the chest areas. Care should be taken, while using this technique so as to keep off the areas with varicose veins. Very hairy areas should also not be massaged using this technique since it can cause a rash.
Petrissage
The two main types of petrissage are kneading and wringing. These similar techniques are useful for deeper massage but only after you have warmed up the muscles with effleurage. Kneading can be used lightly or as a much deeper technique, while wringing is always a deep massage technique.
• Kneading :
This is a deeper stroke than gliding. It milks the muscles of toxic waste products and helps to separate bunched muscle fibres.
It is most useful on the legs, buttocks, back, and upper chest.
Place both hands on the body with your fingers pointing away from you.
Kneading (B.M.T)
Press into the body with the palm of one hand, pick up the flesh between your thumb and fingers and press it towards the resting hand.
Release and do the same with the other hand, rhythmically squeezing and releasing.
Use sufficient pressure to loosen the muscle, but always keep the comfort of the receiver in mind. Avoid putting pressure on the back of the knees and on any bony areas.
• Wringing :
This is similar to kneading but your add a twist to the method, so you work on the flesh as if you were wringing out a towel. It is suitable for the shoulders and fleshy areas such as the hips and thighs.
This movement is used to release tension from stiff muscles, improve circulation and help eliminate metabolic wastes, and break down fatty deposits, so they can be reabsorbed by the lymphatic system and eliminated more easily.
Kneel beside the receiver and with your hands cupped over a limb, slide the fingers of one hand right over to the far side, while the heel of your other hand comes down on the near side.
Very similar to the wringing is the friction.
Friction
This deep-tissue stroke should be used with discretion and with the person’s tolerance level in mind. It is mainly used on the back.
Using the pad of your thumb or index finger, slowly apply pressure to the point. Then rotate the pad very slightly for 10-15 seconds before releasing it slowly. With a sore point it may be helpful simply to increase the pressure as the person breathes out, releasing it gradually with the in-breath.
Friction (B.M.T)
Friction can also be used anywhere on the back, where you find a knot or stiffness. The pressure will help release the knot. At the most repeat friction on a point only two or three times. Always follow friction with relaxing gliding strokes.
Zones for Friction : Like the feet and the hands the back has several reflex zones relating to different organs of the body. While any type of massage on a zone will affect the relevant organ, friction has the most powerful effect. The points to apply it are situated three-quarters of the way up the ridge of muscle on either side of the spine, level with the tip of each vertebra.
Percussion
Percussion (B.M.T)
This is a pounding stroke; used to stimulate fleshy, muscular areas. These brisk rhythmic strokes are difficult to perform properly and are best learnt from a professional.
They are used to stimulate soft-tissue areas, such as buttocks or thighs. They should not be used with everybody, as many people require relaxation rather than stimulation. If you are giving a stimulating massage, use them as a wake-up technique at the end of the massage. Use these strokes only after you have first warmed the muscles up by kneading them. The two main strokes are chopping and cupping.
• Chopping : Also known as hacking, this involves contacting the skin with the outer edge of the palms and little fingers, striking it first with one hand and then the other. Relax your fingers, hands and wrists and don’t raise your hand more than 5-10 cms. Chopping is best used on calves, upper legs and buttocks. Never use it on bony areas.
• Cupping : This is useful for the same areas as chopping, plus the back.
Cup your hands with fingers and thumbs closed tight enough
to hold water, then strike the body rhythmically with the
hollowed palms, keeping your wrists as loose as possible.
Chopping (B.M.T)
This stroke stimulates the whole body, improving
circulation. It improves muscle tone and can help to break up cellulite.
As with the chopping strokes, do not use this stroke on bony areas such as the shins, where the nerve endings are near the surface or over bruises or broken veins.
Knuckling
The knuckling movements are used with deep or light pressure. The sensation is wonderful for the person receiving the massage, especially when applied to the feet. These strokes are especially good on the soles of the feet, palms of the hands, shoulders and chest.
Knuckling increases the flow of blood to the specific area of the body, and releases muscular tension.
Make a loose fist with your hands and uncurl the fingers so that the middle section rests on the skin. Move your fingers in circular motion to give a rippling effect.
Do not use these strokes on the abdomen, any inflamed area, over delicate or broken skin, recent scar tissue or varicose veins.