Swedish back massage tutorial

Learn how to do a Swedish back massage! Surprise your partner with a romantic spa night, or help your friend with back problems feel better. It's easier than you think, and did you know that even the person giving the massage benefits from it, too?!

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You probably know that there are tons of reasons to get a massage. It helps with stress, muscle tension, insomnia, blood pressure, headaches, anxiety . . . just to name a few. Did you know though that even the person giving the massage benefits from it? That's right! You lower your stress levels, release oxytocin (the feel-good hormone), and improve your well-being just like the person receiving it. 

This version is a little bit modified to fit a bed massage. You want to use the heel of your hands as much as possible -- using your thumbs puts a lot of stress on the joints. Instead of making your hands and arms do all the work, keep your arms straight and use the pressure you get from leaning into them with your body.

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What oil to use

I've got awesome news for you -- you don't have to go out and purchase some fancy exotic massage oil. You probably have some you can use in your kitchen right now!

I was very surprised when my teacher told us that corn oil is one of the best (and cheapest!) alternatives. Yes, that's right -- corn oil from Walmart. It works perfectly fine, and very few people are allergic to it.

If you want to go a bit fancy (but still cheap!), I really like the Viva Naturals Sweet Almond Oil. It is 100% pure and can also be used as makeup remover! My favorite part is the pump; it really helps things going smoothly during the massage since you can get more oil with just one hand. The bottle is 16oz and lasts such a long time! I've been using it for over three months, giving 1-3 back massages a week, and it's still almost full.

GET YOUR OWN VIVA NATURALS ALMOND OIL HERE!

Where and how

A back massage is an excellent start since it's easy to do on a bed or big couch, and it's an area that a lot of people have trouble with. Your "client" will lie facedown, shirtless, with you simply sitting on your knees over their thighs. If it's a woman and she's wearing a bra (and you're not allowed to see the goods), you simply unhook it when she has lain down and hook it together again when you're done. Easy peasy and modesty intact. :-)

You want to make the room cozy and relaxing, especially if you're massaging a partner. Put on a soothing playlist, light some candles or turn on your salt lamp (the coziness without the fire risk!), and put a few drops of lavender oil in your oil diffuser. Engage as many senses as you can to make it a full-body experience.

Photo by Monicore

Level One

Level one is the warm-up phase. Just like how you do some gentle movements before a workout, you're gonna start with a relaxing combination of strokes to warm up the muscles. Repeat every type of stroke (level two and three as well) 5-10 times. Since it's a relaxing massage, you want to move at a slow, calming pace.

Long strokes

1. Start out on the lower back with both hands flat, fingers pointing upwards. You will have a gap for the spine between your hands -- you're targeting the muscles surrounding it.
2. Gently push your hands up to the neck.
3. Without lifting your hands, follow the outline of the shoulders and glide down to the starting position. 

Side strokes

1. Go back to the starting position, but have your fingers pointing out to the sides.
2. Gently push your hands outwards, keeping the pressure on the heel of your hands as you go down the sides.
3. Glide back to the starting position, but move your hands up one hand length.

Circular strokes

1. Put your hands in the Long strokes starting position.
2. Starting with your right hand, move it up and out on the right side of the body in a circular motion. Return to a spot slightly above your starting point.
3. Do the same with your left hand on the left side of the body.
4. When you're at the top, follow the outline of the shoulders and glide down to the starting position.

Photo by Chungkuk Bae

Level Two

Now when the muscles are warmed up, you're gonna put a bit more pressure in your movements. You're gonna start with the right side of the back, and once level two and three are completed you repeat these steps on the left side. 

Long strokes

1. Put your right hand in the starting position with your fingers pointing upwards.
2. Place your left hand on top of your right hand.
3. Push your hands up to the neck.
4. With only your right hand, follow the outline of the shoulders and glide down to the starting position.

Circular motion

1. With your right hand in the starting position, fingers pointing upwards, press the base of your hand into the muscles next to the spine in a small circular motion.
2. Repeat all the way up to the neck, moving a little bit upwards every time.

Photo by Hans Vivek

Level Three

This is when you enter deep-tissue territory. Of course listen to the person you're massaging (if they are very sore or have very tight muscles, you might have to stick with level-two pressure), but here you go as hard as is pleasant/tolerable. The kneading part should be starting out with level-two pressure, and then you have to play it by ear since our necks and shoulders are usually very tight and knotted from all the hours we spend at the computer or looking down at our phones.

Deep strokes

1. Start at the base of the spine, but let only your fingertips touch. Keep a slight bend in your fingers. Imagine that your fingers form a plow with a pointy front.
2. Place the fingers from your left hand on top of them, for support.
3. Move them up to the neck.
4. Let your right hand go flat and follow the outline of the shoulders and glide down to the starting position.

Kneading

1. ​Gently grab the fleshy part between the neck and the shoulder with your right hand.
2. Imagine that you're kneading a dough, focusing your strength on the heel of your hand.
3. Work over the whole area, back and forth.

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Now all you need to do is relax and enjoy the renewed feeling. Try to set up a massage date once a week, and reap all the benefits that come from long-term regular massages. It boosts your health, relaxes you, and bonds you with your massage partner in the way only positive touch can do. :)

Photo by Yoann Boyer

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