Mastering the art of massageOur therapist Beata Aleksandrowicz explains six simple techniques that are the basis of all the sequences in this guide. They can be practised on most parts of the body, clothes on or off, with or without a partner

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Beata Aleksandrowicz The Guardian , Saturday 5 July 2008

1. Holding

Holding is an intrinsic part of massage. Practised properly, it can be a very powerful and expressive technique that will help calm and centre yourself and your partner. We intuitively practice holding whenever we experience pain or strong emotions. In massage, holding can be used at the beginning of any sequence as a centering and grounding technique. For it to be effective you need to clear you head of thoughts and really focus on what you're doing.

You can hold for as little as 30 seconds, as long you believe you are mentally and physically connected to what you're trying to achieve. This technique can be applied to any part of the body (yours or your partner's).

If you are practising self-massage, find a quiet place, close your eyes and breath deeply. Try slowly bringing your hands up to either side of your face and enjoying the warmth that transfers from hands to face, face to hands. Alternatively, lay one hand across your forehead, the other supporting your head from behind and breathe slowly. Or simply lay both hands across your chest until you feel the warmth of your hands spreading through your chest to your heart.

If you're massaging someone else, start each sequence by gently holding your partner. If, for example, you're about to massage your partner's face, rest your hands gently on either side of their face and regulate your breathing for a few moments. You can also use holding as a way of bridging separate parts of the sequence, maintaining a seamless flow from one movement to the next.

2. Rubbing

This is a really easy technique because it's instinctive: when we're cold, we rub ourselves warm, when we're in pain, we rub the afflicted area. Rubbing speeds up your blood flow, which immediately increases oxygen levels in your body. It has a stimulating effect which is great when you're feeling low on energy, stagnant or listless.

This should be a dynamic movement. If you rub too lightly or too slowly you won't stimulate the blood flow; if you apply too much pressure, you won't reach the level of momentum you need. Find a level of pressure that works for you and maintain a consistent rhythm.

You can rub every part of the body. If you're lacking in energy, you can use this technique to invigorate the scalp and increase blood flow to the brain. If you have cramp in your legs or feet, rubbing is great for warming up tense muscles.

Use the flat of your hand or the edge of your palm to rub. If you're treating a smaller area, just use the middle part of two or three fingers.

A warming, energetic back rub can reinvigorate the entire body. Enlist the help of a partner or friend and, without putting any pressure directly on the spine, take turns in rubbing up and down either side of your partner's spine. So simple, yet amazingly effective.

3. Cupping and tapping

This is a vigorous technique used to re-energise the body. It's particularly useful if you're feeling anxious or worried as it shakes off nervous energy, improving your stature and boosting confidence.

Create a cup shape with your hand by bending your fingers slightly at the knuckles. Keep your wrists loose and bounce your hand off your body using the whole of your cupped palm. This is a vigorous movement that stimulates your blood flow. If you are cupping your limbs, always start from the bottom and work upwards in the direction of the heart. Cup each part of the body for a count of five before moving on. Repeat the whole sequence until you feel invigorated.

Tapping works on the same principle but should be kept for the smaller parts of your body, such as your scalp and forehead. Instead of using your palms, drum your fingertips rhythmically across the entire area. This should be an awakening sensation, so make sure you maintain a consistent and comfortable level of pressure.

Tapping and cupping can be done on a partner or on yourself, although you should avoid using this technique on the abdomen - your stomach is too delicate for this vigorous (and noisy!) motion.

4. Kneading

When you're tense or stressed your muscle fibres shorten. Kneading counteracts this by stretching and loosening the fibres, helping you to relax and unwind.

Create an arch with your thumb and fingers over the part of the body you are massaging. Then, using as much of your hands as possible in order to avoid pinching the skin, lift and roll the muscle between your fingers and thumb. Make sure your thumbs and fingers are working rhythmically together. Use one hand to knead small areas, two for large areas.

If you find that the muscles are too tense to lift and roll, gently knead the surface of skin and gradually increase the pressure. This can be painful at first, so adjust the pressure levels accordingly.

You can knead any part of the body (yours or your partner's) apart from the abdomen and face.

5. Pressure points

Static pressure can be used on every part of the body, although you'll find this technique particularly effective when applied to tense shoulders, inflexible necks and knotted backs. Avoid direct pressure on the bones, however, especially when you are working along the spine.

If you are working on your partner's back, you'll find certain spots are more tender than others. Where you encounter a particularly gristly knot (an area of hard or tight muscle), ask your partner to take a deep breath, then press it. You can use just a single thumb to apply static pressure but, for extra pressure, try placing one thumb on top of the other. If you're treating a larger area try using the index middle and ring fingers.

Be guided by your partner's reaction - keep checking they're comfortable with the level of pressure you're applying. Work your way slowly along the area you are treating, making sure you maintain a consistent level of pressure. Hold each pressure point for five seconds before gradually releasing. The movement needs to be slow and consistent to be effective.

Static pressure also works on the smaller areas you least expect. Try applying static pressure to your palm using your thumb, working your way around the entire palm.

Apply circular pressure if you want to really stretch out tense muscle fibres (but again, only concentrate pressure on muscles, not bones). For wider coverage, use the edge of your palm. Judge

your pressure levels carefully - too light and you'll just be sliding on the surface of the skin, too hard and you'll feel nothing but pain. The circles should be slow and deliberate, so that the muscle has a chance to really relax.

6. Effleurage

This is long, languorous motion that should be used on the recipient's bare skin with oils or cream. Effleurage relaxes muscle tissue and increases the blood flow, and should be used at the beginning and end of a massage sequence. It has a wonderful calming effect on the body and helps establish a climate of trust between yourself and the recipient.

Start at the base of the back with your palms lying flat and your thumbs just touching. Apply a continuous level of pressure (be guided by the recipient on this) and begin to slowly push your hands up their back towards the neck, taking care not to put pressure directly on the spine. When you reach the neck, slide your hands apart along the shoulders. Come back down your partner's sides and return to the middle position at the base of the back. From here, slide out to the sides and come back to the centre. Aim to complete between five and eight full sequences.

Effleurage can be carried out on every part of your body. On limbs, make sure you work in the direction of the heart (ie creating pressure from the wrists/ankles upwards) and complete the sequence in one continuous movement without breaking contact.

· Watch Beata demonstrate all of these techniques online at guardian.co.uk/relaxation

Contra-indications: when not to massage

The sequences in this guide are designed to introduce you to the everyday benefits of massage. However, there are certain circumstances under which you should avoid giving them a go:

· If you have any painful bruises, fractures or open wounds

· If you suffer from serious and persistent back or neck pain

· If you've just eaten a main meal (wait at least an hour after eating before receiving a massage)

· If you're under the influence of alcohol or other drugs

· If you have a temperature (massage stimulates the body's metabolism, which can cause your temperature to rise even higher)

· Avoid directional work (pressure points) if you have varicose veins and only massage the surrounding areas very lightly

· If you are pregnant, it's important that any massage of your lower back and abdomen be very gentle in the first three months of pregnancy. Seek professional advice before using essential oils

If you're in any doubt at all, consult a doctor or professional therapist.

Before you begin ...

These simple sequences (most of which can be done by yourself) are great for combating the effects of a sedentary lifestyle, mild aches and pains and general weariness. They are preventive techniques, not miracle cures, designed to relieve temporary discomfort, tension, postural problems or stiffness. Before you begin, remember the following ...

· Don't attempt these massages if you are experiencing a stomach upset, if you have a temperature or are feeling dizzy. They won't ease your symptoms and could make you feel worse. Instead, try holding - a completely safe technique that will help you to make a mental connection between your hands and the painful area.

· Avoid massaging your neck and lower back if you have severe or recurrent pain in that area.

· Breathe deeply throughout the massage (think of breathing as an internal massage of all your organs). This will also give you a rush of oxygen which should help combat headaches and feelings

of fatigue.

· As with all massages, find yourself a quiet, comfortable spot where you won't be interrupted. The sequence won't be nearly as effective if you aren't able to concentrate and feel distracted by thoughts or noises.

A Basic Guide To Massaging The BodyHave you ever been interested in learning the different techniques used in aromatherapy massage? This film will give you a basic introduction to these techniques and give you an insight into the power of touch. Sit, back and watch this video about massaging before relaxing to the massage techniques described.

Step 1: You will need Massage oil (sweet almond oil or something similar) sheet (to catch any excess oil) Towels (to help cover the person) Pillows or cushions (to help support the person) Massage table, mattress or matt

Step 2: Getting startedMassage can be done just about anywhere, but it is much easier to relax a person if you find an area that is quiet, softly lit, and warm. You can even light some candles or play some soft music to help set the mood. Most people don't have access to a massage table, so the next best thing would be a mattress or find a open space on the floor with some sort of carpet or matting.

The most important thing to remember is that the person being massaged should be as comfortable as possible to enhance the relaxation and deepen the benefits of the work.

To begin, undrape the part of the body we are going to massage. Put some oil in a cupped hand and warm it by rubbing the hands together.

Step 3: StrokingApply the oil using long smooth strokes with open hands, making sure it is spread evenly. This is one of the most basic techniques, but also the most used. It is an opportunity to find out where there are any tension spots or sensitive areas, and it also serves as a smooth transition between the other techniques. You can vary the tempo and the pressure to explore the range of sensations, but it is generally recommended to use the greater pressure towards the centre of the body.

Step 4: LiftingNow that you've applied the oil, you'll begin lifting the muscle to free up any stuck fibres. With the hands parallel, grasp and lift the muscles with the little finger side of the hands. Try to keep in contact with the person at all times, even when “letting go” at the top of the lift. Move the hands in towards the person's centre and repeat. When you reach the draping, stroke back down and start again. You can also lift with the individual hands which is useful on the smaller parts of the body.

Step 5: FrictionOnce again stroke down from the body, and you'll begin applying friction to the muscle, in this case

by twisting. Let one hand reach around while the other stays on the side closest to you. With a fluid motion, bring the far hand close while reaching around with the other. Friction is very close to stroking, but usually a bit deeper, moving the fibres of the muscle. Move towards the centre then back down again. When you find a tight muscle or knot, you can be more specific, often using thumb strokes to apply friction the tension area.

Step 6: Pressure pointsIf friction doesn't reduce a knot, slow direct pressure can help ease the tightness. You want to feel the force coming from our own centre as we gradually increase the pressure, hold it up to 8 seconds and then release. Never apply strong pressure to joints, major blood vessels or the spine itself. Usually the thumb is the best way to apply specific pressure, keeping it straight in line with the arm, but other fingers can be used, or even a knuckle or an elbow with practice. Remember it is very important to communicate with the person to make sure you are using the appropriate amount of pressure.

Step 7: PercussionBy this time, the muscles are starting to loosen up, increasing the blood flow and allowing the nervous system to perform the body's self maintenance. Start gently tapping the muscles, using the little finger side of loose fists. You can change the tempo and pressure depending on the part of the body, as well as opening the hand and using a “karate chop” or using the finger tips on sensitive areas like the face and head.

Finish the body part with more stroking, gradually letting the hands break contact. Re-drape, and move to the next area. By using these 5 techniques on the arms, legs, stomach, back and head you can give a complete full body massage.

Massage For DummiesFrom Massage For Dummies, 2nd Edition by Steve Capellini, Michel Van Welden

Whether you want to get a massage or find out how to give one, there are some important tips and guidelines to keep in mind. Safety is of the utmost importance, so be sure that you’re aware of contraindications and vulnerable spots on the body before giving your loved one a massage or settling in for one yourself.

Remembering Important Rules for Giving MassageGiving a massage is great, but it’s even better when you take time to remember important massage-giving rules. They help you perform your best work and, most importantly, give your partner the best experience possible.

Review these rules before you begin giving a massage:

Do no harm: This guideline is the number one rule for giving a massage. Make sure you’re aware of the moves that you shouldn’t make, the places that you shouldn’t press, and the conditions you shouldn’t treat.

Think 3-D: Try to visualize the invisible physical structures beneath the skin that you’re affecting with your hands during the massage.

Use your whole body: Remember to use correct body mechanics in order to save your own body from overexertion while applying just the right amount of pressure for your partner.

Focus on the other person: A massage is no time to be thinking about politics, sports, the weather, or your upcoming turn to receive a massage yourself. As fully as you can, focus on your partner, what she’s feeling, and how you can make her feel better.

Go out of your mind: After you figure out the moves, practice the technique, and focus on your partner with all your concentration, you can stop thinking. Let go of your extraneous thoughts — and even your thoughts about doing a good job.

Get creative: Go ahead, go crazy; just let yourself feel whatever you’re feeling and go with your intuition. As long as what you’re doing is generated from caring and commitment to your partner, it’s going to be the right thing.

Let love flow: Certain people develop an ability to send a very distinct and palpable sensation of love into their fingers and palms. You can feel it when they touch you. Everyone else has the potential to develop that ability, so why not use massage as an opportunity to explore your own innate abilities to send a powerful message of caring to others through your touch and presence?

Knowing Important Guidelines for Receiving MassageReceiving massage may seem like a passive activity, but knowing and following a few important guidelines can make you a better massage recipient and help you to get more out of your massage.

Let these massage-receiving rules guide you to a great experience on the table (or floor, or couch . . . you get the idea):

Keep breathing: While receiving a massage, focus your mind as fully as possible on your breathing to bring your awareness back to your body.

Stay loose: If you’re not engaging your mind to relax your own muscles, you’re missing many of the massage’s benefits and effects.

Let go: Don’t help your partner give you a massage. Just lying there like a noodle is really the best thing you can do.

Stop thinking, start being: When you’re getting a massage, don’t think about what you should have done or plan to do. A massage is time to be here now.

No pain, no gain? No way!: Although certain muscle knots and patterns of tension do respond well to firm, well-focused pressure, you don’t necessarily need to experience it for yourself. Harder massage isn’t always better massage; sometimes the lightest touch can achieve the most profound benefits.

Listen to your emotions: If you encounter an emotional peak during a massage, relax, breathe, and allow it to happen.

Blissing out is okay: Sometimes massage makes you feel more than great; it makes you feel ecstatic, rapturous, and filled with bliss. Go with that feeling.

It’s cool to be nude (or not): The key for massage situations is to respect the attitudes of both people at all times. If either person feels uncomfortable with any kind of skin exposure whatsoever, you’re much better off to keep that area covered than to cause discomfort.

You’re the boss: You have complete authority to change anything that may be making you uncomfortable during a massage.

Be grateful: During the massage itself, spend some time being grateful for what you’re experiencing in the moment.

Being Aware of Massage Contraindications to AvoidContraindications (conditions that make massage unadvisable) can bring down a great massage for both you and the recipient. If you are aware of the contraindications pertaining to massage, you’ll be a much safer massager and/or recipient.

Following are the contraindications for massage:

Fever or infectious diseases: When you have a fever or infectious disease, your body is trying to isolate and expel an invader of some kind. Massage increases overall circulation and can therefore work against your body’s natural defenses. Plus, it exposes the massage giver to the virus as well.

Inflammation: Massage can irritate inflamed conditions including anything that ends in -itis, such as phlebitis (inflammation of a vein), dermatitis (inflammation of the skin), arthritis (inflammation of the joints), and so on.

High blood pressure: High blood pressure means excessive pressure against blood vessel walls. Massage affects the blood vessels, so people with high blood pressure or a heart condition should receive light, sedating massages and check with their physicians to see whether they can receive more vigorous massage.

Hernia: Hernias are protrusions of part of an organ (such as the intestines) through a muscular wall. They should be dealt with by trained medical professionals.

Osteoporosis: Elderly people with a severe stoop to the shoulders often have this condition, in which bones become porous, brittle, and fragile. Massage may be too intense for this condition.

Varicose veins: Massaging directly over varicose veins can worsen the problem. However, applying a very light massage next to the veins in question, always in a direction toward the heart, can be beneficial.

Skin problems: Avoid anything that looks like it shouldn’t be there, such as rashes, wounds, bruises, burns, boils, and blisters. These problems are usually local, however, so you can still massage in other areas.

Cancer: Massage increases lymphatic circulation, and cancer can spread through the lymphatic system, so massage may potentially spread the disease. Simple, caring touch is fine, but massage strokes that stimulate circulation usually aren’t recommended. Always check with a doctor first.

HIV infection: HIV isn’t contraindicated itself — it can’t be transmitted during massage if there’s no exchange of bodily fluids. However, some of the infections that people suffering from the later stages of AIDS experience are contraindicated, and you should avoid those infections.

Pregnancy: Most women love to receive massage during pregnancy, and giving them one is perfectly fine as long as you educate yourself on a few special precautions.

Avoiding Vulnerable Massage AreasSome vulnerable areas of the body are exposed during a massage. Highly trained massage therapists can actually work in these areas, but if you’re not a massage professional yourself, you should stay away from these areas.

Avoid the following spots of vulnerability:

Front of the neck/throat: You’ve heard of the expression, “Go for the jugular,” right? Well, this spot is where you find it. Steer clear of this area that also contains the carotid artery and major nerves.

Side of the neck: It’s not quite as sensitive as the front of the neck, but you should still treat it gingerly.

The ear notch: The little notch just behind your jawbone and beneath your ear contains a sensitive facial nerve, so don’t go shoving a finger into it.

The eyeball: This one seems like common sense, but don’t poke your fingers directly into your massage partner’s eyes.

The axilla: The axilla is the armpit, which is ticklish for many people. This sensitive area is full of nerves, arteries, and lymph glands.

The upper inner arm: Just down from the armpit, along the inside of the upper arm, is a sensitive, nerve-filled area along the length of the arm bone. Pressing too firmly here creates that yucky-nervy feeling.

The ulnar notch of the elbow: Otherwise known as the funny bone, this spot contains the ulnar nerve; if you touch it too hard, your partner may curse at you in several languages.

The abdomen: This area is filled with many squishy important bits known as organs. Be especially gentle around the upper abdomen along the ribs, the area home to the liver, gallbladder, and spleen.

The lower back: Don’t press too hard on the kidneys, found just to both sides of the spine and below the ribs.

The femoral triangle: This area is often referred to as the groin. It’s the inner part of the line in front where your leg meets your body. Pressing too hard here can actually cut off circulation to the leg.

Popliteal area: Popularly known as the back of the knee, this spot is sensitive to pressure.