Relaxation and well-being are the words and sensations sought by those who want to relax their back and shoulder muscles, among the most receptive in the phase of relaxation and release of tension.
eliminating muscle tension and psychological and physical stress … but how to massage your back properly? In the schools that offer recognized massage courses, there are various sessions dedicated to manipulation techniques to combat muscle contractures, in particular starting from the back muscles. And even those who aspire to become a masseur or masseuse can try this relaxing and decontracting treatment technique for the back.
Contracted musculature: treatments to loosen the back muscles
First of all, it is good to know how such tensions form. Every day in the movements we perform, the bundles of muscle fibers are activated , selected according to the different efforts or movements which, however, can sometimes be too intense and stress the muscle fibers abnormally, creating muscle contractions.
A tension that can continue even at rest, perhaps becoming painful and turning into a muscular contracture of the back.
Getting to rest is definitely useful and, above all, acting with an adequate decontracting massage is the next step.
How to massage your back in 4 stages
In the first phase, you need to prepare the massage table or an appropriate place, whether it is the bed at home or a mattress on the floor, the comfort and the relaxing atmosphere that surrounds the environment is fundamental.
To avoid unevenness during the back massage, it is good to place a towel under the forehead, being prone with the face towards the ground, and a towel under the belly. The back will thus be in a straight line with the neck and unhealthy maneuvers for the purpose of back massage will be avoided.
Before proceeding, however, it is good to inquire if there are ongoing back inflammations, herniated discs or other complications, for which a professional masseur is able to remedy but an aspiring masseur who attends a massage course could have limited notions and practices.
In general, you suffer from pain from fatigue of the back muscles that improve with the relaxation of the muscles, and therefore knowing how to massage the back can provide excellent relief to those suffering from normal back pain.
First step: massage the back gently
Heat the oil or cream you intend to use for the massage in your hands and start spreading it on your back, top to bottom with slow and gentle movements. The fingertips are used to make rotational movements that intensify until the back massage becomes more energetic.
It is worked by sliding the hands on the shoulders and then on the lower part of the back, in order to create a back and forth movement, followed by another circular motion.
To massage the muscles in order to promote relaxation and relaxation, the rotational movement must be performed slowly but steadily.
Second phase: energetic massage
as an optimal remedy to untie the contracted knots of the back. The hands should be closed into a fist and resting on the back, with the arms stretched and a pressure that will make the knuckles adhere to the muscles. It starts from the bottom, from the waist, to rise towards the shoulders by exerting slight pressure.
You do not pass on the vertebral column but act on the lateral muscles, both right and left, with a movement that must be repeated at least 2 times, pressing in particular with the knuckles on the most contracted part of the back.
In this way, the tissues are opened, that is, all the connective tissue is relaxed with firm pressure. The subsequent kneading of the back muscles will be useful to give a reactive stimulus first and a relaxation of the muscle bundles, then.
Third phase: pressure massage on the spine
The procedures on how to massage the back, come to a phase of pressure on the column, which is affected by typing the thumbs on its line. You should stretch your thumbs between the shoulder blades and the spine, gently pressing the muscles that go from the shoulder blades to the cervical.
The movement must be repeated with one thumb and then the other, which at the end must be slid simultaneously along the column, up to the waist.
For the more expert masseurs, you can also work with your forearms to stretch the trapezius and back, also working in the intervertebral spaces.
In this phase you can adopt the technique of detaching the back , with a massage called palper-rouler from the column to the outside. As if you had to unstick the parts of fabric that are stretched, where the connective fibers are welded to the tissues and aching. So be careful, they should not be manipulated without a global vision of back m