Massage Therapy & Healing Blog

During conversations with my clients, they often express that they’d like to be able to give massage to loved ones at home, but that it’s difficult because their hands get so tired. It’s possible to give massage without overworking your hands and I’d like to teach you how.

You can do this easy and stress-relieving massage technique at home with a partner. It’s a hands-free technique that comes from the Thai massage tradition. All you have do is sit on your backside! For the receiver, it diminishes tightness in the hamstrings. It can also help reduce lower back tension, because back tension can be caused or exacerbated by a ‘tug-of-war’ from tight leg muscles.

This technique is also great for runners, and can be a useful post-run tool to reduce soreness. If you have a running partner, consider swapping this massage technique with them to improve running performance.

Hamstring Massage Directions – Side-Saddle Position

1)  Have the receiver of the massage lay down, fully clothed, on a padded floor. If either you or the receiver has difficulty moving down to or getting up from the floor, try having the receiver lay on the side of a firm bed instead. Please make sure the surface is firm, otherwise, it may be uncomfortable for the receiver’s lower back.

2) Place the receiver’s legs hip-width apart, so that they are parallel to each other and evenly aligned.

3)  Choose one leg to massage and start by palpating the receiver’s thigh to feel for where the center is. Once you’ve found the center of the thigh, position yourself facing away from your receiver, and sit down on their thigh with the middle of your bottom slightly higher than the center of their thigh. As you sit, keep your spine straight.

4)  Sit for 2 to 5 minutes. Then, when you feel the tissue begin to soften, lift your bottom, and move an inch closer to the knee.

5) As you move closer to the knee, be sure not to sit on the knee joint itself – always stay a couple inches away from the knee joint. Now, sit on this second area for 2 to 5 minutes or until you feel the tissue soften.

6)  Repeat the above procedure on the other leg until both legs feel softened.

Over time with practice, you can begin to sit for longer periods of time. You can also integrate massage on the calf or lower back with your hands, if you’d like. If you practice this massage regularly, it can really have a positive effect on both hamstring and back tension. I hope you enjoy this relaxing and simple hand-free home massage!

Here’s a short YouTube video where I demonstrate how to perform this technique:

 http://www.youtube.com/watch?v=1VApbmx4Xko

The video also includes an alternative seated position where you straddle each leg and use your SITS bones to distribute pressure. Here’s a photo showing the alternative position:

Contraindications: This technique should not be performed on people with heart conditions, varicose veins or pregnant women because it temporary affects blood pressure in the legs (in the Thai tradition, this is part of the therapeutic effect).

 

Stephanie (Sheila) Shrum is a Licensed Massage Therapist and Bodyworker in Ashland, OR

 

 

Disclaimer

Information on this site is provided for educational and informational purposes only.  It is not intended to be any substitute for any medical advice.  If you suspect or have a medical condition, you should consult with your health care practitioner.  The information provided is not intended to diagnose, treat, cure, or prevent any disease.