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Our therapist Beata Aleksandrowicz explains six simple techniques that are the basis of all the
sequences in this guide. They can be practised on most parts of the body, clothes on or off, with or
without a partner
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Beata Aleksandrowicz
The Guardian, Saturday 5 July 2008
1. Holding
Holding is an intrinsic part of massage. Practised properly, it can be a very powerful and expressive
technique that will help calm and centre yourself and your partner. We intuitively practice holding
whenever we experience pain or strong emotions. In massage, holding can be used at the beginning
of any sequence as a centering and grounding technique. For it to be effective you need to clear you
head of thoughts and really focus on what you're doing.
You can hold for as little as 30 seconds, as long you believe you are mentally and physically
connected to what you're trying to achieve. This technique can be applied to any part of the body
(yours or your partner's).
If you are practising self-massage, find a quiet place, close your eyes and breath deeply. Try slowly
bringing your hands up to either side of your face and enjoying the warmth that transfers from
hands to face, face to hands. Alternatively, lay one hand across your forehead, the other supporting
your head from behind and breathe slowly. Or simply lay both hands across your chest until you
feel the warmth of your hands spreading through your chest to your heart.
If you're massaging someone else, start each sequence by gently holding your partner. If, for
example, you're about to massage your partner's face, rest your hands gently on either side of their
face and regulate your breathing for a few moments. You can also use holding as a way of bridging
separate parts of the sequence, maintaining a seamless flow from one movement to the next.
2. Rubbing
This is a really easy technique because it's instinctive: when we're cold, we rub ourselves warm,
when we're in pain, we rub the afflicted area. Rubbing speeds up your blood flow, which
immediately increases oxygen levels in your body. It has a stimulating effect which is great when
you're feeling low on energy, stagnant or listless.
This should be a dynamic movement. If you rub too lightly or too slowly you won't stimulate the
blood flow; if you apply too much pressure, you won't reach the level of momentum you need. Find
a level of pressure that works for you and maintain a consistent rhythm.
You can rub every part of the body. If you're lacking in energy, you can use this technique to
invigorate the scalp and increase blood flow to the brain. If you have cramp in your legs or feet,
rubbing is great for warming up tense muscles.
Use the flat of your hand or the edge of your palm to rub. If you're treating a smaller area, just use
concentrate pressure on muscles, not bones). For wider coverage, use the edge of your palm. Judge
your pressure levels carefully - too light and you'll just be sliding on the surface of the skin, too
hard and you'll feel nothing but pain. The circles should be slow and deliberate, so that the muscle
has a chance to really relax.
6. Effleurage
This is long, languorous motion that should be used on the recipient's bare skin with oils or cream.
Effleurage relaxes muscle tissue and increases the blood flow, and should be used at the beginning
and end of a massage sequence. It has a wonderful calming effect on the body and helps establish a
climate of trust between yourself and the recipient.
Start at the base of the back with your palms lying flat and your thumbs just touching. Apply a
continuous level of pressure (be guided by the recipient on this) and begin to slowly push your
hands up their back towards the neck, taking care not to put pressure directly on the spine. When
you reach the neck, slide your hands apart along the shoulders. Come back down your partner's
sides and return to the middle position at the base of the back. From here, slide out to the sides and
come back to the centre. Aim to complete between five and eight full sequences.
Effleurage can be carried out on every part of your body. On limbs, make sure you work in the
direction of the heart (ie creating pressure from the wrists/ankles upwards) and complete the
sequence in one continuous movement without breaking contact.
Watch Beata demonstrate all of these techniques online at guardian.co.uk/relaxation
Contra-indications: when not to massage
The sequences in this guide are designed to introduce you to the everyday benefits of massage.
However, there are certain circumstances under which you should avoid giving them a go:
If you have any painful bruises, fractures or open wounds
If you suffer from serious and persistent back or neck pain
If you've just eaten a main meal (wait at least an hour after eating before receiving a massage)
If you're under the influence of alcohol or other drugs
If you have a temperature (massage stimulates the body's metabolism, which can cause your
temperature to rise even higher)
Avoid directional work (pressure points) if you have varicose veins and only massage the
surrounding areas very lightly
If you are pregnant, it's important that any massage of your lower back and abdomen be very
gentle in the first three months of pregnancy. Seek professional advice before using essential oils
If you're in any doubt at all, consult a doctor or professional therapist.
Before you begin ...
These simple sequences (most of which can be done by yourself) are great for combating the effects
of a sedentary lifestyle, mild aches and pains and general weariness. They are preventive
techniques, not miracle cures, designed to relieve temporary discomfort, tension, postural problems
or stiffness. Before you begin, remember the following ...
Don't attempt these massages if you are experiencing a stomach upset, if you have a temperature
or are feeling dizzy. They won't ease your symptoms and could make you feel worse. Instead, try
holding - a completely safe technique that will help you to make a mental connection between your
hands and the painful area.
Avoid massaging your neck and lower back if you have severe or recurrent pain in that area.
Breathe deeply throughout the massage (think of breathing as an internal massage of all your
organs). This will also give you a rush of oxygen which should help combat headaches and feelings
of fatigue.
As with all massages, find yourself a quiet, comfortable spot where you won't be interrupted. The
sequence won't be nearly as effective if you aren't able to concentrate and feel distracted by
thoughts or noises.
Step 3: Stroking
Apply the oil using long smooth strokes with open hands, making sure it is spread evenly. This is
one of the most basic techniques, but also the most used. It is an opportunity to find out where there
are any tension spots or sensitive areas, and it also serves as a smooth transition between the other
techniques. You can vary the tempo and the pressure to explore the range of sensations, but it is
generally recommended to use the greater pressure towards the centre of the body.
Step 4: Lifting
Now that you've applied the oil, you'll begin lifting the muscle to free up any stuck fibres. With the
hands parallel, grasp and lift the muscles with the little finger side of the hands. Try to keep in
contact with the person at all times, even when letting go at the top of the lift. Move the hands in
towards the person's centre and repeat. When you reach the draping, stroke back down and start
again. You can also lift with the individual hands which is useful on the smaller parts of the body.
Step 5: Friction
Once again stroke down from the body, and you'll begin applying friction to the muscle, in this case
by twisting. Let one hand reach around while the other stays on the side closest to you. With a fluid
motion, bring the far hand close while reaching around with the other. Friction is very close to
stroking, but usually a bit deeper, moving the fibres of the muscle. Move towards the centre then
back down again. When you find a tight muscle or knot, you can be more specific, often using
thumb strokes to apply friction the tension area.
Step 7: Percussion
By this time, the muscles are starting to loosen up, increasing the blood flow and allowing the
nervous system to perform the body's self maintenance. Start gently tapping the muscles, using the
little finger side of loose fists. You can change the tempo and pressure depending on the part of the
body, as well as opening the hand and using a karate chop or using the finger tips on sensitive
areas like the face and head.
Finish the body part with more stroking, gradually letting the hands break contact. Re-drape, and
move to the next area. By using these 5 techniques on the arms, legs, stomach, back and head you
can give a complete full body massage.
Use your whole body: Remember to use correct body mechanics in order to save your own
body from overexertion while applying just the right amount of pressure for your partner.
Focus on the other person: A massage is no time to be thinking about politics, sports, the
weather, or your upcoming turn to receive a massage yourself. As fully as you can, focus on
your partner, what shes feeling, and how you can make her feel better.
Go out of your mind: After you figure out the moves, practice the technique, and focus on
your partner with all your concentration, you can stop thinking. Let go of your extraneous
thoughts and even your thoughts about doing a good job.
Get creative: Go ahead, go crazy; just let yourself feel whatever youre feeling and go with
your intuition. As long as what youre doing is generated from caring and commitment to
your partner, its going to be the right thing.
Let love flow: Certain people develop an ability to send a very distinct and palpable
sensation of love into their fingers and palms. You can feel it when they touch you.
Everyone else has the potential to develop that ability, so why not use massage as an
opportunity to explore your own innate abilities to send a powerful message of caring to
others through your touch and presence?
Be grateful: During the massage itself, spend some time being grateful for what youre
experiencing in the moment.