Upper Back Massage Techniques: Relieve Stress & Tension

There's nothing better than a massage to relieve stress after an exhausting day. Since most people carry their stress in the upper back, learning how to massage these muscles is a must for anyone interested in giving (or receiving) a rejuvenating rub. What follows are some basic techniques for massaging the upper back muscles.

Instructions

• 1

  Begin by having your friend lay prone on a massage table (or bed), adjusting the area according to your partner's specific needs.

• 2

  Prepare the upper back with warm massage oil. Pour a small amount of oil into your palm and rub your hands together. This warms the oil before it reaches your partner's tender skin.

• 3

  Find the trapezius muscle (located at the base of the neck and spanning both shoulders). Begin by placing your fingers firmly on top of each side of the muscle, searching for tight areas.

• 4

  Hold your fingers over any tight area and push down with medium pressure until you feel the muscle soften. Use your body weight to assist with this technique by leaning into the muscle while keeping your elbows locked and back in good alignment.

• 5

  Grasp the trap muscle between your thumbs, index and middle fingers. Pinch the muscles (firmly enough to massage them, yet gentle enough to allow the traps to slide through your fingers).

• 6

  Place your fingers across the traps while massaging the muscles around the upper spine with your thumbs. Move your thumbs up and down with firm vertical strokes, avoiding the bony areas of the spine.

• 7

  Put your fingertips (of both hands) beside one another on one side of the upper spine. Press down with your fingers as you make repeated circles in clockwise and counter clockwise movements. When you have thoroughly worked over the area, switch to the other side of the spine.

• 8

  Knead the trap muscles like dough working the skin and muscle firmly and evenly with your fingers and palms. Allow your partner to guide the intensity of this technique.