How to Massage the Legs

How to Massage the Legs



Massaging the legs helps release knots in the muscle and sends more oxygen to the muscles for healing. A deep-tissue massage works really well for a focused massage on specific areas of the body. Learn to massage the legs by practicing these techniques on others.









1


Have the client lie flat and relax. Deep tissue massage is a way to rid the body of toxins built up from food and lack of exercise or overexertion of the muscles. Relaxing allows the person getting the massage the most benefit.





2


Use the forearm to apply pressure to the calf muscle first. Push the forearm along the leg in as smooth a motion as possible, using your non-massaging hand to hold your wrist for added pressure.





3


Put intense pressure on specific spots. Use the thumbs together to reduce the knots in specific parts of the leg. Press the thumbs firmly into any questionable spot on the person's leg.





4


Work until the knots or tissue seems to relax. Continue massaging the leg as long as the recipient is comfortable.








Tips & Warnings










Hold the wrist to allow for the massaging arm to put more pressure on the muscle group. Doing so stabilizes the arm for a more even massage.








Oil is a sensual part of massage with a purpose. It allows the masseuse's hands to glide along the skin of the person being massaged. Put a little on the legs for a deep tissue massage.








Stop applying pressure at any time the client experiences pain or requests you to.



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How to Massage the Iliotibial Band on the Legs

How to Massage the Iliotibial Band on the Legs



Iliotibial band problems are most common in runners and other athletes. In most cases, the iliotibial band, or IT band, is tight. The IT band can start to rub on one of the protruding bones on the side of the knee where it connects. This can cause pain along the side of the leg from the hip area to the knee from the iliotibial band becoming inflamed and tender. You can alleviate this problem by learning how to massage the iliotibial band on the legs.







Things You'll Need:





Massage table or flat surface




Massage oil









1


Have the client lay down on a flat surface or massage table.





2


Apply lubricant or massage oil along the side of the leg from the hip down to the bottom of the side of the knee.





3


Massage along the side of the leg gently with the palm of the hand to prepare the muscles and ligaments in the area for deep tissue massage. Use gentle strokes moving up towards the hip.





4


Use the heel of the hand to give a deep tissue massage to the iliotibial band. Move towards the hip from the base of the side of the knee. Place the other hand on the inside of the knee to support the leg.





5


Stroke in a slow, firm, upward motion, securing your elbow on your hip for support and to give added pressure and a deep tissue massage to the area.





6


Press in the middle of the IT band, about mid-thigh along the side of the leg, with the thumbs. Combine this technique with the above steps to help release the IT band.








Tips & Warnings










Be sure to watch the client and decrease pressure if they begin to tense up, as this defeats the purpose of the deep tissue massage.



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How to Massage the Gluteus Maximus Muscles

How to Massage the Gluteus Maximus Muscles



The gluteus maximus is commonly known as the butt cheek. It is the largest, strongest and uppermost of the gluteal muscle group. Massage is helpful in relieving post workout pain and can keep the muscle from atrophying when not used for prolonged periods of time. Below are methods for massaging someone else's gluteus maximus as well as a self-massage technique.









1


Place a heating pad, set to low heat, on the gluteal muscle group before massage. Muscles respond best to massage when they are warm. Keep the heating pad on low heat for several minutes.





2


Find the exact position of the gluteus maximus. It is located at the top of the gluteus, beginning at the center of the lower back. This muscle runs across the top of two other muscles in the gluteal group. It feels like a thick band of muscle that runs diagonally from the center of the lower back down toward the hip.





3


Knead the muscle out, beginning gently and gradually building up pressure as tolerated. Use the base of your palms and your fingers to dig into the muscle and work the knots out.





4


Massage your own gluteus maximus by using a tennis ball. Sit on a tennis ball, positioning it into the tightest part of the gluteus maximus. Control your body weight with your arms to avoid too much pressure before you're ready for it. Move your hips in a circular motion over the ball to massage the area.








Tips & Warnings










Lower-back pain is often due to tightness in your gluteus maximus. Try using these massage techniques to alleviate back pain.








Unless you're very close to the person you're massaging, use towels to cover areas that you're not actively massaging to maintain modesty.



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How to Massage the Flat of the Foot

How to Massage the Flat of the Foot



A foot massage is a great way to relieve tension and stress. Nothing is better than coming home from a long day of work and getting pampered with a really great foot massage. It can make your worries melt away.









1


Start by facing the foot. Begin pressing your thumbs in close together beneath the base of the heel.





2


Continue to push down in a straight line down the flat of the foot.





3


Go up the flat of the foot with your thumbs separated at a slow steady pace. Your thumbs should be following the outside edges of the foot.





4


Bring your thumbs together at the base of the heal and move down the heal again, applying gentle even pressure as you move down the flat of the foot.





5


Separate your thumbs and go up the flat of the foot one more time. You can repeat these steps as many times as necessary.








Tips & Warnings










Support the top of the foot with your fingers. This will help you to apply even pressure to the bottom of the foot and protect the foot from unnecessary strain.








As you apply pressure do so gently. The pressure should not cause pain, but help to bring relief to the foot.








Take your time and move slowly down the foot. As you apply pressure slowly for longer periods of time it makes the massage more effective.








You can sit down with this massage. Apply pressure with the thumbs, and not the whole body.



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How to Massage the Calf Muscle

How to Massage the Calf Muscle



Two leg muscles, the gastrocnemius and the soleus, together form your calf. The calf powers the Achilles tendon, which controls the heel. Pain in the calf is usually the result of inflammation or injury to these muscles or the tendon. Follow a few simple massage techniques to relax the calf and promote healing.









1


Sit in a chair. Remove shoes, socks, slacks and leggings so that your feet and legs are bare. Bend your knees and place your feet flat on the floor.





2


Stroke your calf muscle. Starting at the ankle, press the sides of the index fingers against the back of the leg and move the hands upward. Stop when you reach the back of your knee. Repeat 10 times.





3


Rest the belly of your sore calf muscle on the knee of the other leg. Use your thumb and fingertips to press the muscle and then release it. Continue this kneading motion for 3 minutes.





4


Shake the belly of your calf muscle. Use your hands to bounce and wiggle the calf. These techniques relax the muscle.





5


Locate knots. These are places where the calf muscle has not fully relaxed, producing pain. Use your fingers to dig into the belly of the calf and isolate the problem areas.





6


Massage the calf with your fist. Using circular motions gently press into the calf muscle. Cover the entire width and length of the calf.





7


Complete the massage by repeating the techniques in Step 2.








Tips & Warnings










Try massage oil to warm up the calf.








Substitute a rolling pin or massage stick tool to deliver long massage strokes.








If your massage techniques produce pain, reduce the force used or stop the massage.



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How to Massage the Ball of the Foot

How to Massage the Ball of the Foot



The balls of your feet sustain your weight while standing, walking, and running. You can massage this area to relieve the tension all these activities cause while restoring blood circulation. Here a few suggestions to massage the ball of the foot.









1


Ask the recipient to sit or lie in a comfortable position. Make sure that his feet are clean and dry. Briskly stroke each foot to warm them and bring blood to the surface. Apply medium pressure and rub the entire foot in one direction from the ankle to the toes. Follow a continuous rhythm.





2


Use your thumb to apply pressure around the ball of the foot. Move over and around the ball of the foot in a circular motion. Alternate thumbs as they tire.





3


Place both sets of thumbs on the sole and slowly move one above the other until you move from the heel to the base of the toes.





4


Knead the sole of your foot, gently rotating your knuckles in large, movements. Press your fist into the sole of the foot repeatedly.





5


Walk your fingers horizontally across the foot. Press thumbs or other fingers in one spot and hold for a moment, and then move to another spot. Cover the entire foot with this technique.








Tips & Warnings










There are several tools you can use to enhance the massage, such as talcum powder, massage oils and wooden balls.








You don't have to be a professional massage therapist or reflexologist to use the massage technique.



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How to Massage the Back Using the Forearms

How to Massage the Back Using the Forearms



A back massage can be very relaxing and beneficial. It can help relieve stress and release tension held in the muscles. The forearms can be used to achieve a deep tissue massage that is more effective in working out knots and releasing fascia. The following steps review the basics of using forearms in preparing the back muscles for a massage.







Things You'll Need:





Massage table




Massage oil




Sheet or blanket









1


Use massage oil, but not too much as this will not allow enough friction which causes the deep pressure desired.





2


Ask the client to disrobe to a level they are comfortable with, and lie under the covers, face down.





3


Place the forearms together in the middle of one side of the back. Draw your abs in and keep your posture to prevent injuring yourself.





4


Press down firmly while slowly separating the forearms, stretching the fascia and massaging the back muscles.





5


Move to different areas of the back, repeating this motion, making sure to work both halves. This motion allows the muscles to warm up and get ready for other deep tissue work that will be performed.





6


Check with the client to see if the pressure is satisfactory. If they prefer a lighter massage, increase the speed of this move to lighten the pressure; deeper massage requires a slower speed.





7


Continue the massage with other deep tissue techniques once the muscles have been warmed up and prepared with this move.








Tips & Warnings










Do not massage or press bone on bone.



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How to Massage the Back of the Foot Using Deep Tissue Pressure

How to Massage the Back of the Foot Using Deep Tissue Pressure



Massaging the back of the foot using deep tissue pressure revitalizes trigger points in the entire body. When you press and hold these points, the body can relax and release tightness, relieving pain in the legs, arms, spine and internal organs. With deep tissue massage on the feet the entire body experiences release of stress and pain and stands with improved posture. Read on to learn how to massage the back of the foot using deep tissue pressure.







Things You'll Need:





Towel




Massage oil or cream




Essential oil--optional









1


Place the client face down on the massage table so the back of the foot faces you. Place a rolled towel under the upper chest for comfort.





2


Massage the entire foot and calf of the leg with oil or massage cream to soften the tissues and muscles. You may add essential oils to the cream or oil if you wish, as the fragrance helps the entire body to relax. Peppermint, a favorite oil to use on the feet, provides a nice, tingly effect.





3


Apply pressure to the back of the foot with your elbow, starting under the big toe. Hold the pressure three to five seconds, then move your elbow a half inch to the side and press in again. Continue across the foot to under the little toe. Move down a half inch and go back towards the big toe side of the foot.





4


Continue with the above sequence until you have covered the entire foot. Massage the foot again with oil or cream, using your thumbs. Use less depth for this final massage.





5


Repeat Steps 2, 3 and 4 on the other foot.








Tips & Warnings










Stop applying pressure at any time the client experiences pain or requests.



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How to Massage Meridians of the Head to Relieve Tension

How to Massage Meridians of the Head to Relieve Tension



A head massage is a relaxing way to relieve eye strain, headache and sinus problems. It may even improve concentration and leave you with a feeling of tranquility. A head massage stimulates the meridians of the head. In Ayurvedic medicine, these meridians control conditions of the nose, eyes, ears, mouth and neck. A head massage by a professional is a treat, but in a pinch you can do one yourself.









1


Prepare warm oils to rub into the crown of your head, if you wish. Use sunflower, sesame or olive oil for dry hair and sesame or almond oil for oily hair. Add
rosemary
essential oil to help your hair grow.





2


Place a chair in a quiet, warm spot. Sit up straight in the chair. Lean against the back of the chair for support. Put both feet flat on the floor.





3


Place your hands around your forehead. Press in the middle at the hairline. Massage the brow line to the temple. Use small, slow circular motions and slight pressure.





4


Move the hands up through your scalp. Rub in gentle circles. Work up to the top of your head, then down the back, then back up again. Repeat four or five times, covering the entire scalp.





5


Pull your fingers through your hair, tugging gently. Massage for about a minute. Let the strokes become lighter as you near the end.





6


Put your palms on your temples with your fingers pointing up. Squeeze for five seconds. Release. Repeat on the area above the ears.


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