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What to Expect When You Get a Massage

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How to Give a Massage, Step by Step

How to Give a Massage

Though there’s no substitute for a professional, therapeutic massage, an informal, in-home massage can be a great gift to a friend or loved one. The following basic information will help you prepare.

Setting and Equipment

When giving a massage, it’s vital to establish an environment that’s comfortable for the recipient and the giver. A quiet, calming space can enhance the effect of a massage.

Massage Surface and Cushioning

A professional massage table is by no means essential for a home massage. One option is to have the recipient lie on the floor on a sheet of foam, a large cushion, or several blankets. A futon or firm mattress is also a good option. Keep a stash of pillows around for padding where needed.

When the recipient is lying on his or her back: Place cushions both under the head and under the knees.
When the recipient is lying facedown: Place a cushion under the ankles to elevate the feet and prevent foot cramps. A pillow under the stomach may feel more comfortable to women with larger breasts and people with lower back pain.

Draping

If the recipient is undressed, use a sheet, towel, or blanket to cover the parts of the body that you are not working on, whether for modesty or for warmth (since relaxation tends to cause body temperature to drop slightly).

Lighting

Soft lights encourage relaxation. Candlelight or tinted bulbs are ideal. Avoid overhead lights in favor of lamps.

Music and White Noise

The goal of music during a massage is to quiet the mind and allow the recipient to focus on his or her body. Opinions differ on what type of music creates the best atmosphere: some prefer gentle “new age” background music, some choose classical music, some like more modern or upbeat styles, and others prefer silence or some sort of white noise. There are many available CDs and MP3s of music made specifically for massage or meditation.

Room Temperature

The recipient’s body temperature will drop as he or she becomes more relaxed during the session. It’s a good idea to keep the room as warm as possible and to have a blanket or two on hand in preparation for this.

Oils, Creams, and Lotions

Swedish massage requires a lubricant to facilitate the long, fluid strokes made to the recipient’s body. There are dozens of massage oils on the market—any vegetable-based oil will work well. Professional blends often include grapeseed oil, almond oil, or coconut oil.

Creams or lotions may be better for sensitive skin or for those who don’t want to feel oily after their massage. These absorb into the skin more quickly and are generally not as smooth as oils, but they won’t stain your sheets as oils tend to do. Even professional massage therapists tend to disagree about which varieties are best, so experiment with different options. First check to make sure your recipient doesn’t have any conditions (such as nut allergies) that may affect your choice.

The Act of Massaging

With practice, you’ll become more confident and your work more effective. To improve your massage technique, keep a few things in mind while you work:

Remain relaxed: If you’re tense, your recipient will sense the tension in your body and in turn become tense. Conversely, if you’re in a comfortable state, that will soothe your partner. Although giving a massage may be tiring, don’t try too hard. When you place your hands on your partner, do not use muscle strength to generate pressure; instead, lean your body weight into your hands as if you were leaning lazily onto a ledge or table for support. Remain physically at ease, and tune in to both your own and your partner’s breath.
Give yourself plenty of room: Having ample space to move around the recipient’s body is crucial. You won’t be able to transmit pressure effectively if you’re cramped into a corner. Before you start, check that you can lunge and lean comfortably in all directions that you plan to work. Though you should try to let the recipient remain as passive as possible, don’t hesitate to ask him or her to change position slightly if that will help ensure your own ease of movement.
Check in with your partner: Feedback is key in developing your massage abilities. Eliciting opinions and guidance is the only way you can improve your intuition regarding the amount of pressure to apply, the best spots to focus on, and technical details that affect how your massage is experienced. Invite response often, and be specific: “How does this feel?” or “Is this level of intensity good for you?”

Common Swedish Massage Techniques

Every style of massage has its own specific techniques. Swedish massage traditionally consists of a few different techniques that can be applied to any area of the body.

Effleurage

The most basic skill in Swedish massage, effleurage is a long, gliding stroke that can be performed with the palm, a loose fist, or even the entire forearm. The palm slides along the skin, encompassing the entire area being worked on—for example, up the entire leg, from ankle to hip; or down the entire back, from shoulders to hips—in one slow, straight movement. Effleurage is usually the first stroke done in a Swedish massage. The goal is to ready the recipient’s body for deeper work by bringing circulation to the superficial tissues. Effleurage also serves as a linking move between other massage techniques.

Petrissage

Petrissage aims to reach the deeper muscles and connective tissues by picking them up and separating them from each other and from the bone. Different petrissage strokes include squeezing, wringing, kneading, and milking. Petrissage is done in a rhythmic fashion, acting as a pump to bring nutrients to underlying tissues.

Friction

Friction is direct pressure applied to a specific area of tension, such as an adhesion (knot). Rather than glide over the skin as with effleurage and petrissage, here the giver hooks into the tissue using thumbs, fingers, or knuckles. Friction can be static, simply leaning into a certain spot and holding the pressure, or can be done in a circular motion, taking the tissue in small circles to work through tension.

Acknowledgments & Disclaimer