How to do back massage. How to make back massage at home. Massage yourself. Back massage lessons

Back massage is the most common type of massage art. It can be used both just for relaxation and the prevention and treatment of diseases of the spine.

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With his back, massage helps to relieve stress and stress after a hard day's day, relax and get rid of negativity. Even Tibetan doctors claimed that the correct back massage has a positive effect on all organs and systems, and gives the person strength. Having studied the anatomy of the body and basic principles, you can independently learn to do the right back massage.

To date, there are many informative sources, both in the printed and video format for the development of this art. The ideal option will be professional back massage lessons, after which you can get a certificate and make the procedure not only close, but also commercial purposes. Therapeutic back massage in the presence of injuries or diseases of the spine can only be done by a professional after the permission of the attending physician.

How to do massage: back anatomy

The human back is covered with muscles that can accumulate tension and lead to pain, especially in the cervical and lumbar departments and between the shoulder blades. Consider the detailed structure of the back for massage (external, and deep muscles are shown in the picture on the left):

The sacral section and the tailbone are represented at the bottom of the spine in the form of fixed bones. Massage of this zone is contraindicated in the presence of injuries.
The blades are connected to many muscles in which pain occurs and which is recommended to massage.
The spine (should not be massaged) consists of the vertebrae, which are connected by fibrous cartilage with intervertebral discs:

12 breast;
4-5 coccygeal;
5 sacral;
5 lumbar;
7 cervical.

The kidneys are located behind the abdominal cavity on both sides of the spine in the lower back area. Massage this zone carefully.
The spinal cord is located inside the spine, and its nerve endings are associated with the brain. Massage on the left and right side of the vertebrae will calm the nervous system.
The gluteal muscles are quite dense and undergo deep and strong massage.

To gain proper posture, it is necessary to create a muscle back corset, which can be created using massage or exercises performed independently. It can be pulling on the hands from below and above, push -ups from the floor, as well as exercises with dumbbells. With a sedentary lifestyle, knead your back with slopes every 3-4 hours to avoid pain and back diseases.

How to do massage: back massage areas

The entire area of \u200b\u200bthe back before massage must be visually divided into 3 areas:

The collar or upper begins under the skull and ends in front of the shoulder blades.
The spinal or average passes from the shoulder blades to the ribs inclusive.
Lumbar or lower from the last rib to the buttocks.

How to do massage: back massage time

The massage procedure can take from half an hour to an hour with a small one, depending on the complexity of the technique and the problematic nature of the zones. For complete massage of all zones of the back may be needed from 45 minutes of time. Particular attention should be paid to areas problematic, painful and disturbing, they need to be massaged longer for the complete elimination of pain spasm.

Contraindications to back massage

There are several cases when massage is contraindicated:

skin diseases and rashes;
irritation or allergies to components of massage products;
diseases of the veins and blood vessels, varicose veins, thrombosis;
oncological diseases;
heart disease;
temperature;
pregnancy;
recent transaction transfer;
injuries and diseases of the spine.

Back massage techniques

Let us consider in more detail the most popular and simple techniques for independent massage and its features in various cases.

How to do back massage: massage tricks

There are several basic techniques that are used in almost all zones and massage techniques:

Shaking movements - vibration transmitted by the hands of the body of a person of an interrupted and continuous nature.
Squeezing - the area is fixed at hand, squeezed and rubbed.
Pressing movements - on the resistance of the muscles with both hands.
Stroking - sliding of the hands with varying degrees of pressure on the plane, with girth, forceps, arches, crested and steady.
Removing - with both hands and fingers, giving away the skin and stretching it.
Rubbing - the movement of hands with a shift of the skin and its stretching in the directions of the kneading and sawn type.
Shock movements - patting of muscles, mainly lateral and gluteal.

Back massage for beginners

Massage made by a non -professional should be light and without strong pressure. The spine and kidneys should be especially avoided. You can learn how to massage the back by studying the structure of the human body, namely the anatomy of the back and its muscles. The muscles can be external (external) and internal (deep). Massage the back from the photo to see the direction and location of the muscles that need to be massaged:

below up the back of the semicircular movements, heat your back;
remove and spread your hands on the lower back, putting your palms on the side;
circular massage movements go up the back;
put one palm on the other and make light intense pressure from the bottom up the whole back;
with your fingers on the sides from the spine, draw lines from top to bottom;

intensively rubbing the side of the buttocks, move up;
near the lying palms, stretch the skin in different directions, pass such movements along the entire back from the bottom up;
exciting skin movements between the palms and thumbs go from the sides along the whole back;

rub the back from the bottom up and pressing the shoulder in the area of \u200b\u200bthe shoulder blades in circular motions;
putting your hands in the middle of the palms to the elbows on your back, move with pressure in different directions;
also with your hands, move them parallel to the spine;
two palms from the lower back, shift the skin until folding on the spine;
walk out every muscle of the shoulder girdle and neck well, enhancing the movement on the growing;
put the patient’s left hand on the lower back and massage the left side of the back, also repeat with the right;
with clamping movements, pass around the shoulder blades;
putting the hand massaged on the lower back, go with the edge of the palm near the shoulder blade;
we move slightly on the back from below;
shut the buttocks with fists, then with the ribs of the palms all over the back;
pass the buttocks and side parts of the back with cotton;
turning your hands with your palms up, go through massage movements with pressure on the back;
with your palms, perform rubbing movements from top to bottom;
spread in wave movements from the bottom up;
smooth the muscles of the shoulder girdle, holding the thumbs of the neck, in the direction from the spine;
with wave -shaped movements, move from top to bottom from the spine;

pressing with thumbs from the shoulder blades, move down to the buttocks;
with your palms, slightly vibrating stroking, walk down the back from top to bottom.

Relaxing back massage

The signals transmitted from the muscles can also irritate the nerve endings and relax them. A completely proven fact is that you can be nervous if you have a lot of back your back, and massage will relieve irritation. Therefore, an experienced masseur without much difficulty determines the tension in certain places and will be able to positively affect the massage of the back muscles on the zone necessary for relaxation.

The algorithm of relaxing massage is this:

We begin massage with slow light stroking from the bottom of the gluteal muscles up parallel to the spine. We increase the strength of stroking in the direction up, and getting down, stroking weakens.
With rubbing movements, we first massage the left side, starting from the side, and then the right. Next, go to the shoulders and neck.
We produce energetic pressing movements on the muscles of the buttocks. We also use clapping and kneading. Then we move on to circular movements of fists on the buttocks.
By knitting movements, we move from the waist to the neck, slightly pressing on the back on the sides from the spine. Warm up the back muscles and side.
We go to the muscles of the shoulder girdle, neck and occipital part. Under the head should be put a roller for a convenient position. From inconvenient sitting during the day, at work or study, these back muscles hurt after massage and during, but they should be impacted, increasing the strength until the pain passes.
We move to the shoulder blades in circular motions, and massage around the shoulder blades with your fingers.
At a small distance from the spine, massage your back with your fingers clutching the skin horizontally, starting from the neck. Roll the skin in the fingers above the spine to the lower back.
Put your fingers on the spine from top to bottom and vice versa.
Next, there are plucked movements over the muscles of the back and buttocks.
You can repeat the kneading, make vibrating tapping with the ribs of the palms or rubbing. The massage should be finished with stroking movements.

Back massage with osteochondrosis

For diseases of the back, massage should only be performed by a professional masseur in order to avoid negative consequences and harm to health. Massage with back pain helps to create a peculiar corset of muscles that have lost their elasticity and allowed the displacement of the vertebrae and intervertebral discs. Massage of the neck and back with osteochondrosis should be performed regularly by several courses.

The sequence of such a massage will be this:

Massage begins with stroking with two hands from the bottom up. Movements gradually become deeper for warming up muscles.
Several types are rubbed alternately with stroking. Archous, circular, sawing the ribs of the palms.
Then, kneading from the bottom up and from top to bottom. The kneading is performed both horizontally from the spine and vertically, alternating with stroking.
It contains intensive massage vibration with ribs with palms and patting on the sides and buttocks.
The massage ends with light strokes from top to bottom and vice versa.

How to do back massage at home

Improvable massage at home or at work can be done lying on the floor, on the table or sitting on a chair, turning his back on the contrary. All movements are directed from the bottom up from the gluteal muscles. In the position of a massive sitting, we emphasize the upper part of the muscles of the back of the head, neck and shoulder girdle.

At home, you can also experiment with the massage of the back with a jar. Choose a jar that will be convenient for you to roll with two palms. According to previously warmed muscles, draw a jar with small pressing on the left and right side of the back, leaving the spine. This method of skiing can enhance the massage effect, and the hands of a novice massage therapist will not be very tired.

If you visit the sauna, then the honey massage of the back will be more than ever. After visiting the parrying room, smear your back with honey and open your muscles well. Honey will help heat the skin, enhance blood flow, reveal and cleanse the pores.

Honey massage is also recommended as an effective remedy for cellulite on lateral, gluteal muscles and hips. Press your palms tightly to the problem area, smearing them with honey, and then abruptly tear off the skin. Having done such a massage, visit the parcel room again. Thus, you will allow subcutaneous fat to warm up and go through the pores in the form of sweat, which contributes to weight loss.

How to do back massage: what will you need

If the massage is not carried out in the office of the masseur, then you need to prepare the following for massage:

for massage, you need a cream or an oil of a hypoallergenic property, it is best to choose a children's fat cream without additives or Jonson’s Baby oil;
you can light aromatic candles with odors for relaxation, such as lavender;
neutral music for meditation with the sounds of nature will perfectly contribute to the atmosphere of relaxation;
massage nails should be trimmed and not have sharp corners;
be sure to ventilate the room before the procedure;
under the head you need to put a roller or a twisted towel;
a sheet or a towel only from natural fabrics is better to warm up in front of the massage;
listen to the massive, let him say where he feels the pain and where is relaxation;
the massage table should be stable and the bed is quite stiff.

Video lessons of massage

Classic back massage by video

For beginners in the art of massage, some features can be with difficulty at the initial stages, therefore, it will be much easier to master the classic back massage, its professional equipment and specific skills, having studied the right sequence and manner of moving the video materials from a qualified masseur:

Relaxing back massage by video

A simple relaxing massage technique is easier to master than the above classical, if we have some visual idea of \u200b\u200bhow to make your back massage for relaxation, the video of which you can reproduce below:

How to do back massage