Instructions on how to massage the body professionally and correctly

Body massage and its wonderful benefits for the body

Body massage is a process of direct physical impact on the body, helping the body parts to relax, creating a feeling of comfort and ease. In complementary medicine, body massage is considered a treatment solution that brings many wonderful benefits to the body. Specifically:

1. Helps blood circulation

Massage stimulates the circulatory system, dilates blood vessels, thereby helping blood circulate better. This not only improves oxygen and nutrients to the organs but also helps remove toxins from the body.

Massage helps blood circulation, healthy body

2. Improve sleep

Body massage helps the body relieve stress, reduce cortisol levels (stress hormone) and increase the production of serotonin, a neurotransmitter that supports deeper and better sleep.

3. Weight loss support

Proper full body massage can affect the subcutaneous fat tissue, stimulate the process of burning energy and reduce excess fat. Massage can also help the body become firmer and slimmer if applied regularly.

4. Improve skin

Massage movements stimulate blood circulation under the skin, helping the skin to be supplied with nutrients and oxygen more effectively. This increases elasticity, making the skin brighter, smoother, rosy and healthier.

The right way to massage for healthy skin

5. Relax muscles and relieve pain

Relaxation massages help soothe tense muscles and reduce pain after strenuous exercise or long hours of work. For office workers, people with heavy physical activity, and professional athletes, massage is the best relaxation solution.

6. Boost the immune system

Regular body massage can stimulate the lymphatic system, helping the body eliminate toxins effectively. This enhances immunity, helping the body stay healthy and less susceptible to disease.

Instructions on how to do basic full body massage, easy to do

Massage is essentially the act of applying pressure to the body and skin surface, such as kneading, stroking, acupressure, etc. These actions are not too difficult, and you can learn how to massage your loved ones at home. Below are simple instructions on how to massage each part of the body.

1. Prepare before massage

To make the massage process comfortable, correct and maximize its effectiveness, you need to prepare the following tools:

• Tools : Massage oil , towel, cushion, pillow, comfortable clothes, essential oil (if any).
• Environment : Bedroom or any other room but make sure it is neat and clean. You can also create a more relaxing space with some soft music, burning some scented candles or your favorite essential oil diffuser.

Prepare a relaxing and comfortable massage environment

2. Foot massage

The feet are where many acupuncture points are concentrated and are often the first point on the body to be massaged.

• Step 1 : Let the person receiving the massage soak their feet in warm water for about 5-7 minutes.
• Step 2 : Wipe your feet and pour a moderate amount of essential oil onto your hands, rub them together to warm them up and apply them to your feet.
• Step 3 : Use both hands to hold the foot, use the thumbs to stroke, press lightly and gradually increase the force on the entire sole of the foot.
• Step 4 : Repeat the movements 2-3 times and continue the same movements with the other foot.
• Step 5 : Hold your toes and pull them forward gently.
• Step 6 : Gently lift your foot, use one hand to hold your heel, use the other hand to grasp your foot and gently rotate your ankle to relax. 

Use moderate pressure to press on the foot.

3. Calf massage

Calf massage is an effective way to relieve stress right after your legs have been working continuously. Here’s how to do it:

• Step 1 : Have the person being massaged lie on their stomach, with their back and calves facing up.
• Step 2 : Pour a small amount of massage oil onto your hands, rub evenly and press both hands onto your calves. Use finger pressure to push from bottom to top. Repeat 5 to 7 times for each side.
• Step 3 : Gently and evenly squeeze along the calf. Repeat about 2-3 times and do the same with the other leg.

Use your fingers to move from the bottom of the leg up.

4. Neck and shoulder massage

Learning how to massage the whole body cannot ignore the neck and shoulder area, especially for office workers who often carry heavy objects. 

• Step 1 : Let the person being massaged lie face down. Relax both hands, then stroke and press lightly from the neck down to the shoulder blades.
• Step 2 : Clench your fist and use your knuckles to apply moderate pressure to the neck area.
• Step 3 : Put your index finger in your palm and make a loose fist, then press it against your skin, rotating clockwise on your neck and nape.
• Step 4 : Squeeze and knead with more force from the nape of the neck, down the neck and move to both sides.
• Step 5 : Place both palms together and pat around the neck and nape.

Massage from neck to shoulder blades

5. Back massage

Stress-relieving massage cannot ignore the back because this is an area that is prone to pain due to many causes. Manual massage in this position is not too difficult, you will mainly need to use more force.

• Step 1 : Apply massage oil to the back of the person being massaged.
• Step 2 : Warm up your hands, place them together and press them against your lower back. Move your fingers in a circular motion, combining gentle pressure from your lower back up. Repeat this 3-5 times.
• Step 3 : Spread your hands wide, place your hands on both sides of your ribs so that your thumbs are on your back and the remaining fingers are pointing towards your ribs. Use your fingers to rub from the lower back upwards. Continue repeating this movement 3-5 times.
• Step 4 : Loosely hold your fingers and use your fists to press down on the entire back.
• Step 5 : Finally, with this fatigue-relieving massage, make a fist and punch evenly on the back. Note, the force can be light or strong depending on the physical condition and requirements of the person being massaged.

The correct way to massage your back is from bottom to top.

6. Head and face massage

Self-massage to reduce stress and head and face effectively relieves pain and improves skin quickly.

• Step 1 : Rub massage oil onto hands, especially fingertips.
• Step 2 : Run your fingers through the person being massaged’s hair, place your fingers on the scalp and begin massaging, gently kneading. You can also press or rub your fingertips all over the other person’s scalp.
• Step 3 : For the temple area, use the index finger and middle finger to press lightly, evenly, and rotate in a relaxing motion.
• Step 4 : Place your hands together and pat gently all over your forehead with moderate force.
• Step 5 : Massage the entire face, starting from the forehead, stroking both cheeks from the chin up to lift the facial muscles, making the skin firm and shiny.
• Step 6 : Finish the massage by using your index finger to rotate around the eyes, from the eye socket outwards to reduce eye strain.

Gently massage the scalp

7. Abdominal massage

Abdominal massage not only helps burn belly fat but also supports the treatment of some diseases related to the digestive tract. With the home massage method below, you will definitely have a slim waist.

• Step 1 : Have the person being massaged lie on their back in a comfortable position. Pour a small amount of massage oil onto the abdomen.
• Step 2 : Use both palms together, rotate the abdomen from the navel outwards, from the upper abdomen to the lower abdomen. Repeat the movement about 5 times for best results.
• Step 3 : Gently hold your hand and use your knuckles to rub along your abdomen.

Abdominal massage reduces belly fat and aids the digestive system

8. Hand massage

When learning how to massage the whole body, many people often ignore the hands. However, this is the part that works the most, especially for office workers, so it needs to be taken care of.

• Step 1 : Place your partner’s hand face down, using your thumb to gently press all over the back of their hand.
• Step 2 : Turn the palm of the hand that needs to be massaged up, use your thumb to gently press evenly across the hand and wrist.
• Step 3 : Use one hand to hold the wrist. Use the other hand to firmly grasp each finger of the person being massaged, pulling forward to relax the joints.

Massage palm to each finger

Notes when performing body massage at home

Learning how to massage is not difficult, and the performance does not require too much force. However, to bring the best results and ensure the safety of the person, the person massaging and the person being massaged need to note the following:

1. Massage should only be performed once a week and should last 60 – 90 minutes.
2. Use safe massage herbs that are suitable for your skin to bring the best relaxation effect.
3. Drink enough water an hour before the massage. It is not too important but this will help the body feel comfortable and eliminate toxins more easily.
4. Do not massage too hard, avoid damaged skin areas.
5. After massage, do not bathe immediately, whether with hot or cold water.
6. For pregnant women, only gentle massage is recommended, do not press deeply or perform strong movements.