How to do a back, neck and shoulder massage

There are other ways to unwind at the end of the day that don't involve a glass of wine or a trip to the pub!

A massage is a great way to relieve muscular tension, boost circulation and promote health and vitality.

It's also easy to do, if you follow this step-by-step guide by our guest writer and leading sports massage therapist Simon Heale on how to give a short yet effective de-stress massage.

All you need is yourself, a chair, a friend and five minutes to spare.

For those on the receiving end

Sit, fully clothed, but not over-dressed, upright in a comfortable, preferably straight-backed chair with your feet firmly placed on the floor. For extra comfort you may want to place a small cushion in the small of your back to support your lumbar spine.

Turn off all phones, computers and anything else that may distract you for the next five minutes or so.

Importantly, have someone you trust and who is willing to either give a massage or to receive one.

Relaxation

Deep breathing increases the levels of oxygen throughout the body, nourishing exhausted muscles, releasing tension and promoting a sense of mental calmness.

So begin by taking easy, slow and deep breaths. Breathe in for five seconds and slowly out for 10 seconds. Do this three or four times until you begin to feel yourself ‘soften’, your mind slowing down and your whole body beginning to ease.

Allow your breathing to return to a normal, but slow and even rate for the rest of the session.

To help yourself relax even better try focussing on your hands as you breathe: soften your hands and fingers. when we are tense or stressed, it often ends up in our hands.

Try this and you'll see how easy it is to relax…and this is before your massage!

The Massage

1. Clean Hands

Before commencing, make sure you have taken off all hand and wrist jewellery and that your hands are clean.

2. Warm Hands

Rub your hands together for 10 seconds to warm them up, then gently place them on the recipients shoulders for 10 seconds to introduce your reassuring touch.

3. The Squeeze

Begin gently ‘squeezing’ the muscle bulk either side, along the top of the shoulders for 30 seconds to get the circulation into these large important muscles.

4. Brush-off

Briskly brush your hands down the sides of the neck, the shoulders, arms and down to the hands, as if brushing dust off them!! Then brush as much of the back as you can reach, depending on the chair.

5. Lean On Me

In a comfortable position, gently and positively rest your forearms on the mid-point of the top of the shoulders. Gently apply more pressure, encouraging the receiver to breathe and not to resist the pressure. Continue applying these pressure moves rhythmically along the top of the shoulders right up to the neck and back again.

6. Head-Rest

Ask the recipient to rest their forehead either in your hand or against your arm as you stand to the side of them. With your other hand across the back and at the base of the neck begin gently squeezing the muscles either side of the neck right up to the base of the skull. This area can be extremely sensitive, so avoid using direct pressure here.

7. Wax on – Wax off!

Still supporting their head, with your other hand, cover the whole back in small circles with the palmar surface, from the shoulders down as far as you can reach.

8. Brush Off

Brush down from the top of the head, down the back, shoulders and arms again.

9. Lean on Me

Place your forearms back on the shoulders for 20 seconds, gently increasing pressure.

10. Warm Hands

Finally place your hands on the shoulders firmly for 20 seconds asking the recipient to take three deep and slow breaths.

Now swap places with your partner. It's your turn!

Simon Heale is a Remedial and Sports Massage Therapist at The Natural Health Clinic, Chelsea, London.

This article was published on Fri 17 September 2010