| Follow these 5 simple steps (illustrations included) | | | | their neck until you feel some soft muscle under |
| to give a short but wonderfully relaxing shoulder | | | | your fingers. Place your thumbs on that spot and |
| and neck massage. | | | | slowly press straight down with the thumbs. |
| Not many things top a shoulder and neck | | | | You’ll be pressing on their trapezius muscle |
| massage. And just about everyone knows even a | | | | again. Hold the thumbs in the muscle for a couple |
| simple back massage or shoulder rub can be | | | | of seconds and then slowly ease off the pressure. |
| incredibly relaxing. Now, giving a professional | | | | Next, move one thumb-width towards their neck |
| therapeutic massage is something that definitely | | | | and repeat the compression. Once you reach their |
| requires training and years of practice. But, there | | | | neck, move your thumbs back to the starting |
| are some techniques you can use to perform a | | | | position and do a second set of compressions to |
| short, safe and simple massage for the shoulders | | | | those same points. Then move to the other side |
| and neck. | | | | of your partner and repeat these compressions |
| In fact, these simple massage techniques can be | | | | to their other shoulder. In general, you should be |
| done literally anywhere. At a desk at work or at | | | | able to do 4 to 6 compressions before you reach |
| the kitchen table at home while your partner sits | | | | their neck. Insider’s Tip: Put one thumb on |
| in a regular chair. Of course, you won’t be | | | | top of the other for reinforcement and each |
| able to fix tendonitis or correct chronic headaches, | | | | thumb will be doing just half the work. |
| but you’ll certainly be able to help someone | | | | Technique Number 3 (Shoulders) |
| else release some tension and relax a little. | | | | Stand behind your partner. Place one hand over |
| A Mini Lesson On The Muscles You’ll Be | | | | each shoulder as close to their neck as possible |
| Massaging | | | | and squeeze their trapezius between the |
| The shoulder muscle is called the trapezius, or | | | | fingertips and the heel of your hand. Hold the |
| sometimes just the traps. This is easy to | | | | squeeze for a couple of seconds, slowly release |
| remember because it’s where most of us | | | | your grip, then move out one inch toward their |
| trap our tension. In the back of your neck are | | | | shoulders. Repeat. Typically, you can expect to do |
| your extensor muscles which hold your head | | | | 3 or 4 squeezes before you run out of muscle. |
| upright. Poor posture and long periods sitting at | | | | Insider’s Tips: a) Keep your thumb beside |
| computers can cause these muscles to become | | | | your index finger so it stays out of the way. b) |
| very tender, tight and achy. Finally, the base of | | | | Be sure to have the whole muscle in your hand |
| your skull is where your extensors attach into | | | | so you don’t pinch the skin on top of the |
| your head. | | | | muscle. c) Don’t put your fingers too far |
| For The Person Receiving Massage
Permission | | | | around the front of the neck - you don’t |
| First! | | | | want to choke anyone! |
| 1. Check with the other person to be sure they | | | | Technique Number 4 (Neck Extensors) |
| want a massage. While most people enjoy and | | | | Stand to one side of your partner. If |
| gladly welcome a quick shoulder rub, permission is | | | | you’re standing on the right, make a |
| an absolute must before starting to knead those | | | | C-shape with your left hand and place it over the |
| muscles.2. Do not do this massage if the person | | | | back of their neck. Then press gently into the |
| has any severe pain or has had any recent | | | | sides of the neck with your fingers and thumbs |
| injuries to the shoulder or neck areas. While the | | | | and while maintaining this gentle pressure, do a |
| massage may feel good, it could aggravate their | | | | large circular kneading action with your left hand. |
| condition.3. Check in every so often to be sure | | | | This movement may remind you of picking a cat |
| the pressure is comfortable. This massage should | | | | up by the scruff of the neck, so sometimes |
| not be painful. It should only feel good. Pain will | | | | it’s called a C-lift or C-scoop. Do 6 circles in |
| make your partner tense up and defeat the | | | | one spot and then move up or down the neck an |
| purpose of the massage.4. Bones don’t | | | | inch and repeat. Massage along the whole length |
| relax! Which means something that feels hard like | | | | of the neck, being careful not to pinch the skin at |
| a bone probably is and it shouldn’t be | | | | the back of the neck. Insider’s Tip: The |
| massaged. Bones also tend to be pain sensitive. | | | | key here is to not slide over the skin, but to |
| So, everything you massage should feel relatively | | | | move it with the fingers, so you don’t |
| soft. | | | | burn or irritate the skin. |
| For The Person Giving The | | | | Technique Number 5 (Base Of The Skull) |
| Massage
Don’t Wreck Your Body! | | | | Still standing to the side of your partner, |
| Chances are, if you’ve ever tried to give a | | | | you’ll now do some kneading. Cup one |
| massage before, the other person ended up | | | | hand around the base of their skull. Then gently |
| relaxed and you wound up with arms and hands | | | | rest your other hand on their forehead for |
| that ached. So here are some simple guidelines | | | | support. Next, using your hand that’s |
| that should let you give a relaxing massage | | | | cupped around the base of their skull, move your |
| without sacrificing your body: | | | | fingers in a small circular motion, pressing into the |
| 1. Drop your shoulders.2. Keep your back straight. | | | | skull as you knead. Do 6 to 8 little circles, then lift |
| 3. Don’t bend excessively.4. Relax your | | | | your fingers, move them a little closer to the |
| hands between each movement.5. Keep a slow, | | | | center and repeat the kneading action in order to |
| even pace.6. Minimize the use of your thumbs.7. | | | | complete several sets. To do the other side of |
| Breathe! | | | | the skull, simply move to the opposite side of |
| Don’t Worry If You’re More Of A | | | | your partner. Insider’s Tip: Move the skin |
| Visual Learner
| | | | and hair with your fingers, instead of sliding, so |
| There’s five great illustrations, one for | | | | you don’t pull their hair. |
| each technique, available at the end of this article. | | | | And Finally
|
| Technique Number 1 (Shoulders) | | | | End your massage with several gentle stroking |
| Stand behind your partner. Rest your forearms | | | | actions down the head and back. Imagine the |
| on the top of their shoulders as close to their | | | | gentle motion when you’re brushing lint or |
| neck as possible. Keep your palms down so the | | | | pet hair off the back of someone’s shirt. |
| fleshy part of your forearm, not the bony part, | | | | Use both hands at the same time, or one right |
| lies on the muscle. Then let your weight fall | | | | after the other like someone swimming using the |
| straight down onto their shoulders toward their | | | | dog paddle. The main thing here is to create an |
| seat. Be sure to avoid pushing them forward and | | | | even feeling for your partner. |
| be careful not to lean on their head. Hold this for | | | | Overall, it should take about 5 minutes to perform |
| several seconds. Then slowly lift your arms, move | | | | all of these techniques. If you want to massage |
| them down the shoulder one inch and again let | | | | longer, just do more sets of each technique. And |
| your weight fall through your arms. Repeat this | | | | remember, you can repeat any of these |
| process several times. As soon as you start to | | | | techniques several times before going onto the |
| feel the bony part of their shoulder under your | | | | next one. |
| forearm, stop, bring your forearms to the | | | | If you have specific health concerns, consult your |
| starting position and repeat the technique again. | | | | medical doctor. The information in this article is |
| Insider’s Tip: Even though this forearm | | | | educational only and is not intended to replace the |
| technique is a simple compression movement, it | | | | advice of your personal health care providers. |
| feels fabulous. | | | | This article may be freely reprinted or distributed |
| Technique Number 2 (Shoulders) | | | | in its entirety in any e-zine, newsletter, blog or |
| Move to the side of your partner. Feel the tip of | | | | website. The author's name, bio and website links |
| their shoulder with your fingers. It’ll feel | | | | must remain intact and be included with every |
| bony and hard. Then move your fingers toward | | | | production. |