Massage Strokes

There are only ten simple massage strokes you need to learn before you can do all 20 of the routines in this site. The easiest way is to practise each one on the top of your thigh so that when you read it in one of the massage steps, you already know what to do. It also helps you to massage someone else if you know what feels best, so try one of the massages you can do yourself and experiment with different speeds, touches and pressures for each stroke.

Stroking
This is the simplest movement, with palms down and hands flat (on large areas) or curved (round small areas). You can do it with your fingers only, or you can cat stroke: one hand follows the other and curves so only your fingertips touch at the end of the stroke.

Circling
The hands are in just the same position as for stroking, but they move in circles - one clockwise, the other anticlockwise. Alternatively, place one hand on the other, palms down, and make a single circle. You can also use both hands, so each completes half of the same circle.

Kneading
Place your hands flat, fingers together with thumbs stretched out wide. Then use your thumbs to push into, squeeze and pinch the flesh up towards the fingers, moving your hands one after the other over the same area of the body.

Friction Rub
With palms down and hands flat, move one hand up while the other moves down, in a short, fast sawing movement. You can also do it with the side of your hands, so that you rub with the little finger and the edge of the palm, or with stiff, straight fingers only.

Raking
Imagine your fingertips are the end of a rake - keep them bent at the joints, but stiff. With your fingertips touching the skin, make firm, pulling movements back towards you. Use both hands together or one after the other.

Pummeling
Make your hands into fists and keep your fingers relaxed. Bounce them in a fast drumming movement, one after the other, lightly up and down on the body. You can do it with hands flat, sideways, or palms upwards.

Thumbing
Use the pads and sides of your thumbs to knead into the flesh or stroke deeply. You can also make small, deep circles with thumb tips, or use them to press down, hold, then release over deep muscle tissue (i.e. up the back on either side of the spine).

Stretching
This is a downward pressure of hands, palms flat, as you slide them apart in opposite directions to pull and stretch muscles and skin. You can also turn them in opposite directions (i.e. around arms or legs) to twist and wring as you stretch.

Pressing
You can use this with almost any stroke, to help relax and release muscle tension. For large muscles, place one palm on top of the other, press down for a count of ten, then release. Or press using just the heels of your hands or your index fingers in smaller areas.

KnucklingMake your hands into loose fists and place them with fingertips flat on the skin. Roll them forward and turn them right over, so the knuckles push and slide into the skin. You can also do the stroke with the palms of your fists up and just rub your knuckles across the skin.

The Well Oiled Skin
To ensure that your hands slide and slip and warm skin during any massage, you need to cover them with oil. The best types are neither too thin (such as mineral oil), nor too sticky (such as olive oil). Cold-pressed vegetable oils are best, although some, such as coconut and peanut, are rather pungent.

When massaging, keep a small, plastic, flip-top bottle of your chosen oil nearby. Glass bottles easily slip out of oily hands and break, so use plastic if possible. Always warm oils before you apply them by standing the bottle in a basin of hot water for a few minutes. You need to apply enough oil to make your hands slip, but not slide. Start with a small amount and warm and spread it on the skin, stroking all over with the palms of your hands for several minutes before you do any steps of the actual massage routine. As you spread the oil, feel for any tight muscles, knots or tense areas to come back to later. Add more oil throughout the massage when you need it.

The Do's and Don't Do Massage
Massage is one of the safest leisure activities there is, as long as you follow a few basic rules. When doing any stroke, never put heavy downward pressure on bony areas or organs (i.e. spine, ribs, shoulders, elbows, knees, abdomen, kidneys). 1 When giving a massage, be aware of your own posture so that you do not strain or hurt yourself. Keep your back flat as you bend forward, do not hunch your shoulders, and lengthen your spine and neck. If any stroke or movement hurts you or the person you are massaging, stop immediately. Assume that even a wince means that it hurts. Do not talk, unless the person you are massaging does. If you have to hold a stroke and count, do not do it aloud. Always warm your hands and the oil before you start. Always spread oil across the skin with smooth strokes for several minutes before you start massaging.

When Not To Massage
Although massage really can work miracles, there are occasions when it should not be done. Do not massage someone unless you get a go-ahead from a doctor if they have any of the following conditions:
• Skin infections or any contagious disease.
• Any form of cancer.
• Recent scar tissue or have had recent surgery.
• High temperature or fever.
• Varicose veins, thrombosis or any heart or circulatory problems.
• Epilepsy, asthma or any severe respiratory problems.
• Recurrent or severe back pain, or a long-term injury.
• If the person is ill, frail or there is any doubt whether he should be massaged, check with a doctor first.
• Any form of cancer.