Home Massage Techniques

Massage therapy is a natural treatment to relieve muscle tension and pain and to increase relaxation. After injuring an area of the body, it is second nature to rub the area that hurts. Perhaps this is why massage is considered one of the oldest kinds of therapy throughout the world. Learning to massage the body doesn't require years of school. In fact, there are massage techniques that may be practiced and used within your home.

Swedish Massage

• Tapotement consists of chopping, beating or tapping motions along the body.

  Swedish massage consists of five basic stroke techniques including effleurage, petrissage, friction, tapotement and vibration. Effleurage involves stroking the muscles to loosen them and relieve tension. Use the base of your palms and gentle but firm pressure to stroke the muscles up and down. Apply effleurage on the shoulders, upper and lower back, and even the buttocks. Petrissage involves gently grabbing the muscle and lifting it before releasing it. Place your fingers together and use your thumb and the middle of your fingers to gently lift the skin and then release it. Use petrissage on all areas of the body including the shoulders, arms, back and legs. The friction technique involves using the thumb and fingertips to rub the thickest area of the muscles. Firmly push your fingers and thumbs into the muscles and use small, circular motions to stimulate the deep layers of the muscles. Tapotement is when the hands are used to make chopping, beating or tapping strokes along the muscles. Place your fingers together and hold your hand vertically so that your pinky finger and the side of your palm is flat against the body. Move your hand up and down (e.g., like a karate chop) in different directions. Beating consists of lightly "smacking" the body, and tapping consists of tapping certain muscles with your fingers. For the vibration technique, press the fingers firmly onto a specific muscle and "shake" the muscle for a few seconds before releasing.

Deep Tissue Massage

• Direct pressure is applied to target deep layers of the muscles.

  When targeting chronic tension, deep tissue massage is best. Unlike Swedish massage, which targets the top layers of the muscles, deep tissue massage targets the deepest layers of the muscles. Apply direct pressure to the muscles and use your knuckles to push deeply -- but gently -- into the skin. Slide your knuckles up and down the body slowly and steadily apply pressure. If more pressure is needed, use your elbows. For less pressure, use your thumbs and fingertips. When applying pressure, go with the grain of the muscle for the therapy to be most effective.

Shiatsu Massage

• Shiatsu massage therapists apply varied amounts of pressure to the 12 body meridians.

  Shiatsu is a form of Japanese massage and is often used for relaxation. This type of massage consists of applying pressure to the 12 body meridians. These meridians are linked to certain organs in the body. Yin meridians are along the inner side of the arms and legs and on the chest and abdomen. Yang meridians are along the outer side of the arms and legs and on areas of the head, face and buttocks. Apply pressure to each of these areas slowly but deeply, using your hands and fingers for the top layers of the muscles and your elbows, feet and knuckles for deeper layers. It is not uncommon to feel a slight amount of pain during Shiatsu massage. Apply varied amounts of pressure depending on the individual's preference. For each area to be worked, the person receiving the massage must change position often.

Scalp Massage

• Scalp massages are often used to relieve headaches or sinus pressure.

  Scalp massages are often used simply for relaxation but may also be used to relieve headaches or pain caused by sinus pressure. To perform a relaxing scalp massage, use the fingertips to gently stroke the head in small circular motions, paying attention to the scalp, hairline, forehead, neck and around the ears. Oil may be added for extra smooth motions, and the speed of the strokes may vary depending on the recipient's preference.