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player ready...Who couldn’t use a good massage every now and then? Unfortunately, most of us can’t make it to a professional often enough. But we can apply some basic techniques to help friends and family enjoy the benefits of our healing hands. Massage therapist Casey Hunter demonstrates easy steps to help you give a quick chair massage.
Face
— Jaw: Use one or two fingers to apply pressure to the main muscle of the jaw. Massage in slow, circular motions. Good for relief of migraine headaches.
— Temple: Massage with fingertips in a gentle circular motion.
Neck
— Assisted stretching: Cross arms to stretch neck. Tension causes our muscles to shorten, so a shortened muscle needs to be reminded of its elongated position. Make sure the neck is straight to the side from ear to shoulder. The idea is a stretch and not a pinch. Person should feel a pull. Ask your partner if the stretch feels good. Let them adjust to the stretch while you assist.
Low back compressions
— Kneel beside the person on a floor or flat surface (you may want to place a pillow under your knee). Place pillow under chest of your partner, keep head facing forward. (A pillow under his or her legs also would be helpful.) Perform basic compressions along the spine.
— It is important to communicate with your partner regarding pressure and comfort level while doing low back massage. Leaning over the person’s head, compress down toward the lower back. The compression motion should be down and toward your partner’s feet, rather than straight down to the floor. The person’s arms should be at his or her side.
Feet
Push thumbs into the balls of feet. Bend toes forward with thumb inside folds. Massage arch of feet. Pull foot forward for good stretch.
Cupping
An open-handed tapping or soft pounding is sometimes more relaxing than the “chopping” method. Perform along the spine, shoulders and back. Helps to energize tired muscles, loosen the chest after a cold or bronchial congestion, and stimulate the circulatory and nervous system.
Shoulders
— Compress the area.
— Squeeze the muscle.
— Gently lift the muscle.
Hands and arms
Compress the muscle between thumb and index finger, work palm up. Use compression as you move toward the elbow with special attention to the muscles in the forearm. Use gliding strokes when you apply lotion or oil.
Benefits of massage
— Alleviates low-back pain and improves range of motion.
— Assists with shorter, easier labor for pregnant mothers and shortens maternity hospital stays.
— Eases medication dependence.
— Enhances immunity by stimulating lymph flow — the body’s natural defense system.
— Exercises and stretches weak, tight or atrophied muscles.
— Helps athletes of any level prepare for, and recover from, strenuous workouts.
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— Improves the condition of the body’s largest organ — the skin.
— Increases joint flexibility.
— Lessens depression and anxiety.
— Promotes tissue regeneration, reducing scar tissue and stretch marks.
— Pumps oxygen and nutrients into tissues and vital organs, improving circulation.
— Reduces postsurgery adhesions and swelling.
— Reduces spasms and cramping.
— Relaxes and softens injured, tired and overused muscles.
— Releases endorphins — amino acids that work as the body’s natural painkiller.
— Relieves migraine pain.
[ SOURCE: MASSAGETHERAPY.COM ]– – –
TIPS FOR A GOOD MASSAGE
— Let your partner be your guide. Ask as you go regarding how little or how much pressure to apply.
— Use the weight of your body rather than your hand/arm strength.
— Lean into the massage and keep your thumbs straight to prevent pain and injury to your hands. You will also be able to massage your partner longer.