The most common form of massage in the Western world is Swedish massage. This is a full body massage using oil or cream to move the hands smoothly over the skin. This technique is intended to promote relaxation, increase the circulation of blood to the skin, release tension and ease tightness in the underlying muscles. Massage is best performed by a professional but can be done by anyone, so long as care is taken not to apply too much pressure.
Effleurage
Effleurage, a French term meaning "to skim" or "touch lightly upon," is performed along the back, the arms and legs, in long sweeping movements of the hands, whilst applying firm but gentle pressure. The hands are usually lubricated either with a massage oil such as almond or wheatgerm, or cream may be used if preferred. When massaging the back, begin at the waist, moving the hands up the back and outward over the shoulders. Fingers should be together and the thumbs should not be sticking out. Your hands should be relaxed but not limp, the pressure firm, but not heavy. You should never massage directly over the spine, and no massage should ever be painful; the aim is to relax.
The purpose of the effleurage technique is to prepare the body for deeper massage, warming the skin by increasing the blood flow. Says Ali Headeach, aromatherapist and masseuse from Margate, UK: "A sign that effleurage has been done properly is that the skin will be pink and warm. If the skin is burning red, then the massage has been too vigorous."
Petrissage
Once the skin is prepared by effleurage it is ready for deeper tissue manipulation. Again, care must be taken not to cause pain when practicing this technique. Petrissage is done by gently lifting, rolling and squeezing the skin and surface muscles between the hands. It is most commonly performed over the back and shoulders, the buttocks and on the thighs. According to the "Illustrated Encyclopedia of Essential Oils," this technique soothes muscles that are knotted, improves circulation and helps break down tissues that are fibrous and fatty. Petrissage helps to relieve stiffness after exercise and alleviate pain in muscles which have been overused.
Friction
Friction massage requires a heavier pressure using circular movements of the hands. The heel of the hand or the thumb can be used to gently ease knotted muscles, particularly in the back and shoulders where most people feel tension and stress. This form of massage must be done with care, as too heavy a concentration on one place can cause discomfort. It should never be performed before the body is warmed by the two previous techniques.
Once these techniques have been completed, finish the routine with a repetition of the effleurage. This calms the muscles and soothes the muscles, leaving the body feeling relaxed.
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