Anxiety and Stress Forum - Stress Relieve

Hi,

a great shoulder massage techique for anybody and everybody to learn to reduce that stress in your life. Practice on friends and family to improve instantly, and get them to learn the technique to repay the favour. The link below actually offers a free video from a masseur explaining the exact stages in the process in an easy to learn style. I've tried it, and I have now made my partner learn so I can have a great massage as well. The website link is http://www.Videojug.Com/film/how-to-g ive-neck-and--shoulder-massage. Now getting stress free

step 1 you will need

1 straight backed chair

some pillows or cushions

a volunteer

step 2 setting up

this massage can be done almost anywhere, but if you can find a quiet space where the person can more easily relax, all the better.Have your person sit on the chair backwards with their legs behind and the chair back against their chest.
Place one of the cushions between the persons stomach and the chair.
For extra comfort if you want, place another cushion between the persons chest and the chair, leaving it out enough for them to rest their chin on it.

Step 3 body mechanics

we want to ensure that our own bodies are working without stress or strain. To achieve this, it is important that we use good posture and work from our centre. Begin by standing behind the person to be massaged, and slightly to the left.
Now step the left foot forward next to the chair and turn the back foot 45 degrees. Remember to always keep your back straight and the knees slightly bent at all times. This will allow us a greater range of motion while protecting our own bodies at the same time.

Step 4 first contact

we begin with a light contact to the middle of the back. Remain there for a moment and try to connect to the person's breathing.

Step 5

upper trapezius squeeze. Without breaking contact, move the hands to the upper shoulder next to the neck and start to gently squeeze the trapezius, which is the triangular shaped muscle on each side of the neck, following it down to the tops of the shoulders.
Repeat this 3 times, gradually increasing pressure, but avoiding any discomfort or distress.

Step 6 finger circling

straighten the hands and place one on top of the other with the fingers in line.
Now place fingers of the bottom hand at the top of the neck. Keep the arms extended and move your entire body to make small circles with fingers. Using firm pressure, continue down the neck, then along the top of the trapezius to the shoulder. Repeat 3 times

step 7 side change

to change sides, remain with hands in contact as you step the forward foot back and take two small steps to the other side, then step the other foot forward into our behind position. Repeat circling 3 times on this side.

Step 8 neck rub

move to the side by stepping the back foot forward and face towards the person. Now make lobster claws with your hands, separating the thumbs from the rest of the fingers. Alternate your hands and gently rub then lift the muscles on the back of the neck. With practice, this becomes a fluid, windshield wiper-type motion and is very relaxing for the person getting the massage. Repeat this approximately 20 times.

Step 9 scalp massage

move in front of your partner and place the fingers at the hairline on the back of the head. Starting from the centre, make tiny circles with the fingers, moving outward. Continue up the back up the head, massaging the scalp as if you were shampooing the hair. Once you reach the top, move back down the sides of the head. Move back to the side of your partner and repeat the neck rub 10 times.
Step back to the behind position, form the hands into loose fists and begin gentle tapping on the back and shoulders with the little finger side of the fist. Cover the entire upper back and shoulders. Open your hands with fingers together and proceed to do "karate chops" along the trapezius and upper back. Remember we are only trying to stimulate, so easy with the pressure.

Step 10 finishing strokes

finish with light downward strokes from the shoulders to the low back. The final strokes slide off, finally breaking contact.