Massage therapy is one of the oldest methods of healing. It is almost 4,000 years old. Hippocrates, the "father of medicine," referenced massages in his writings, during the 4th century. Massage therapy, also known as somatic therapy, entails the use of various beneficial techniques to the muscular structure and soft tissues. These techniques include applying fixed or movable pressure, holding, rocking, kneading and compression primarily using the hands. Other body parts work, such as the forearms, elbows or feet, but a healing massage is possible with just the hands.
The American Massage Therapy Association (AMTA) claims that a massage reduces an increased heart rate, lowers blood pressure, increases circulation and endorphins (the body's natural painkillers) while relaxing muscles, and improving range of motion. Many people consult a trained massage therapist; but basic massage techniques can occur successfully at home. Most people should be able to provide a relaxing massage without expensive training.
The Perfect Hand Massage
- Apply a favorite lotion or lubricant to hands and rub together to warm.
- Massage the right palm.
- Open the fingers from the palm slowly.
- Massage each finger away from the body.
- Use a corkscrew like motion to massage each digit separately.
- Knead each small muscle of the fingers.
- Glide your hands from the fingertips to the wrists.
- Repeat with the alternate hand.
The Perfect Arms Massage
- Apply a favorite lotion or lubricant to the hands and rub together to warm.
- Massage the arm upward from the wrist to the forearm.
- Knead muscles from the forearm to the shoulder.
- Continue to knead biceps, and triceps muscles.
- Finish the procedure using gliding strokes, from wrist to shoulder.
The Perfect Neck Massage
- Apply a favorite lotion or lubricant to the hands and rub together to warm.
- Support the neck with one hand.
- Massage up the neck using gliding strokes with the other hand.
- Knead muscles on one side of the neck.
- Switch hands and sides of the neck.
- Stretch neck with one hand at the top and other at the bottom.
The Perfect Back Massage
- Apply a favorite lotion or lubricant to the hands and rub together to warm.
- Rub with a gentle but constant motion.
- Soothing stroke: Begin at the base of the spine with long strokes rub up the center, with the palm of the hand, around the shoulders, and down the sides and back to the buttocks (Two butterfly wing patterns). This method stimulates circulation. Repeat steps four times.
- Circular stroke: Begin at the base of the spine with soothing strokes, with the palm of the hand, rub up the center, around the shoulders, and back down the sides a circular motion on the down stroke. Repeat steps four times.
- Repeat the different strokes to back muscles for 3 to 5 minutes.
