How to do massage at home

Everything you need to know about the delights of at home massage, because you're worth it!

Kim Kardashian massage
Kim Kardashian massage

Everything you need to know about the delights of at home massage, because you're worth it!

By Ella Glover30 Nov 2022
7 mins read time
7 mins read time

You simply can’t beat a good massage, especially if you work from a desk (or bed, no judgement). The older we get, the more acutely aware we become of those niggling aches and pains derived from looking down at our phones (guilty!) and too much typing – and massages can provide temporary relief.

Physical benefits aside, massage can be an ideal form of self-care: one hour with no technology, relaxing music, scented candles and a complete and utter focus on yourself and your needs? Sign us up! But, with massages often costing upwards of £50, it’s no wonder that so many people try to rope their partners in to giving them a massage at home, instead.

But is this safe? With potential dangers, like aggravating old injuries or causing new ones, giving your friend an at home massage might feel like a bit of a risk. To find out how to do it safely and effectively, Woo enlisted the help of Ada Ooi, a Traditional Chinese Medicine (TCM) practitioner and Founder of 001 Skincare.

What are the benefits of massage at home?

Massage is mainly concerned with the lymph system, which is responsible for draining the bloodstream of toxins and bacteria through lymph nodes. As Ooi explains: “Lymphatic networks responsible for removing toxins through the waste management system can often become internally stagnated,” and so massage helps to increase both blood and lymph circulation, flushing out toxins and increasing the blood flow to targeted muscles, loosening them up in the process.

Research suggests that massage can help to relieve aches and pains in the short term. But it’s all very dependent. For example, one study found that people with chronic neck pain benefited from two to three 60-minute massages per week. Shorter massages, however, didn’t make much of a difference. Data also shows that massage can help with depressed mood and acute anxiety, but not necessarily anxiety and depression disorders.

The best products for at home massage

Thankfully, you don’t need many products for massaging at home, save for some oils and somewhere to sit or lie comfortably.

“A non-comedogenic oil is great to use to help hands glide over the area of the body, as well as helping the skin to retain moisture by protecting the lipid barrier,” says Ooi. It might also be good to get a gua sha, for all your face and head massage needs.

As for a massage bed, Ooi says your normal bed works fine, but the firmer the surface the better, so a futon might be a more ideal replacement. If you’re going to use the floor, Ooi recommends getting something to make it comfortable, like a soft yoga mat.

For shoulder and head massages, you just need a simple chair that supports the back and shoulders.

Is massage at home safe?

Before you get started on the wonderful world of at-home massage, you're going to want to think safety. If the person being massaged has any underlying health problems, especially physical ones, massage is likely better off left to the professionals. That being said, there are some things to be mindful of while giving someone a massage at home.

“Be careful not to use too much pressure as this could cause further pain or injury,” says Ooi. “So go gently.” She adds that you should always avoid the spine, as this can cause serious injury.

It’s important to note that people with cancer, particularly anyone going through radiotherapy or chemotherapy, should avoid deep massage as it can be taxing and cause bruising. We’d advise ditching the home massages and getting your fix from a trained professional, preferably someone qualified in oncology massage, to be safe. The same goes for anyone with a specific injury.

Some potential dangers resulting from massage include:

  • Causing new injuries (such as a bruises and nerve lesions) and aggravate existing injuries
  • Mildly stressing the nervous system
  • Potentially causing rhabdomyolysis, an illness that occurs when too much protein is released into the bloodstream

In short, it pays to take care when it comes to the world of massaging at home. If in doubt, leave it up to the professionals...

continue watching...

What are some massage at home techniques?

Now we’ve got the disclaimers out the way, it’s time to give massaging a go. But where to begin? There are so many different types of massages, all with wildly different purposes, so it depends what you’re after.

“When we massage we go through our fascia - a soft connective tissue made of collagen that envelopes our muscles and joints, with connection to nerve fibres and our internal organs,” says Ooi. Our fascia is essentially a “piece of flexible cling film that blankets every part of the body”. Massage, then, stretches and untangles knots accumulated in the fascia and the muscles underneath, releasing muscle tension.

How to do...lymphatic drainage massage at home

A lymphatic drainage massage is a gentle form of massage that encourages lymph circulation. This massage focuses only on the skin, not the muscles, so keep your hands relaxed and your touch light.

“Use the flats of your hands instead of your fingertips as this allows more contact with the skin to stimulate the lymph vessels,” says Ooi.

“Use a light pressure and keep your hands soft and relaxed to gently stretch the skin as far as it naturally goes and then release.”

How to do...deep tissue massage at home

One way to give a simple yet effective deep tissue massage from home is by using a gua sha to perform a cross fiction massage to break up tensed muscles.

“To perform a cross friction massage, use the pads of your fingers or gua sha tool to apply solid pressure and rub the affected tendon perpendicular to the length of its fibres,” says Ooi. “Do this for just three to five minutes, preferably after exercise.

“It might be slightly uncomfortable but shouldn’t be unbearably painful, so if that is the case do see a professional.”

continue watching...

How to do...foot massage at home

“Start with a warm foot bath using essential oils like marjoram, which both relieves tension and has antibacterial properties,” says Ooi. “Envelope two hands around one foot, and gently press the top and bottom side with your fingers, then stretch each toe forwards and sideways.

“Then perform a reflexology massage, by taking a stick-shaped gua sha and pressing across the base of the foot to stimulate the hundreds of reflexive points, boosting relaxation and general wellbeing. You want to find the right medium pressure to avoid it being ticklish!

How to do...head massage at home

To give someone a soothing head massage, says Ooi, you should ‘use the tips of your fingers and gently move in small circular motions, moving around the whole head.’

Make sure to stand close enough to the person being massaged that you can reach their shoulders whilst keeping a slight bend in your arms, too. She adds that you can also use a gua sha to gently scrape from the top of the head to the base of the neck for relaxation and tension release.

How to do...shoulder massage at home

Before you start a shoulder massage, it’s important to warm up your hands as, Ooi says, coldness can heighten the stress signal before you massage the area.

“Try to lift and stretch the muscles you're massaging to help them release acids and fascia tension that have accumulated underneath,” she says. “Using a steady amount of pressure, slowly go over the muscles, feeling for knots which may feel swollen, tense, bumpy or even tight and contracted.” Make sure to avoid the spine, instead going either side of the spine, tracing your hands upwards.

It’s important to remember that massage should never feel acutely painful – “if they feel a sharp pain during massage, you are applying too much pressure,” says Ooi.

Products are selected independently by our editors from the Woo online store, a carefully curated platform for feel good fashion, beauty, wellness and lifestyle, as well as externally. Discover more here.