Massage Techniques for Home

Touch and massage are universal ways of communicating that have been used for thousands of years. We naturally touch our bodies when we hurt ourselves, and touch those we love when they are hurting physically or emotionally. When applying non-sexual touch to relax or relieve tension in couples massage or with another partner, there are some easy techniques you can apply. The most common type of massage techniques taught in this country are Swedish Massage techniques. This type of massage involves five basic types of strokes, which are meant to be choreographed together to approach the entire body in one session. These strokes were initially created as a form of physical therapy, to enhance circulation, increase range of motion and reduce scar tissue.

The signature strokes used in traditional Swedish Massage are:

1) Effleurage - long flowing strokes, generally done in the direction of the heart to enhance return circulation.
Effleurage is the stroke most commonly associated with relaxation massage. The strokes are long, think of a stroke applied with the hands, gliding from the ankle all the way to the hip, and a long, relaxing return glide. It is a great technique for a circulatory flush and relaxing the whole body. The general rule with massage that we teach in our classes is: the slower the movement the more relaxing, the faster, the more stimulating.

2) Petrissage - a stroke effected with two hands in the shape of a C, pulling the muscle up slightly away from the bone.
Petrissage is the stroke that you most often see used on the upper trapezius muscles, the muscles of the shoulder, close to the neck. As someone is laying face down, the giver can hold their hands in the C-shape, and easily grasp this area that is often very tight from postural strain of sitting at a desk, driving, etc.

3) Compression - compressing the muscle tissue either to the surface beneath it, or to the bone it lies over.
Compression can be as gentle or intense as you like. Some people use their hands to compress muscles and other tissue to the supporting surface, some use fists, elbows, or even feet! You can use a compression stroke while gliding as well, or use more static compression to flush out areas of tension or restriction in the muscle.

4) Friction - quick movements, frequently without cream to create heat between the hands of the giver and the body part of the receiver, to bring circulation to the surface of the skin.

Friction is a stroke used by rubbing an area, just as you would rub your hands to warm them on a cold day. It increases circulation to an area, and can aid in increasing elasticity and healing of the tissue.

5) Vibration - a quick, small movement meant to enhance circulation, or flush out interstitial (between the tissue) fluid.
Vibration can be used in an area that is too sensitive for other strokes. It can sometimes be used in areas to help reduce swelling, bringing fluid back into circulation. The abdomen is an area that this stroke can be applied to help with stimulation digestion and moving fluid, such as in the early postpartum period.

Some other major bodywork and massage modalities, which have become more popular in the past ten years or so include, but are not limited to: shiatsu, myofascial, neuromuscular, sports, prenatal, Thai (or Thai yoga), acupressure, and trigger point therapy. These are applications of different techniques of massage, which affect the nervous system in different ways. Most of these will cause a relaxation response in the body, which will counteract the effects of stress.

When the asympathetic nervous system is triggered, (opposite of the sympathetic nervous system, which is related to the fight or flight response) the body relaxes, suppresses stress hormones and releases endorphins. The digestion reflex is triggered, sometimes causing your belly to growl, and frequently causing drooling...one of the funnier side effects of massage...this is the 'rest and digest' response, which is an indication that your body is probably out of hyper-alert state of stress, and closer to rest and recovery.

These are some of the reasons that various massage applications can benefit the body in different ways. Using massage at home can have positive effects on blood pressure, white blood cell production, levels of tension in the body and quality of sleep, just to name a few.

To begin your massage practice at home: book an appointment with your partner, turn off the phone, make sure it's warm in the room, and allow yourselves to completely focus on the practice. You'll find that within a short time, you will both be breathing deeper, and feeling less connected to the stress of your work week.