Wash your hands and trim your nails
Ask about pressure preferences and any pain or injuries
Use a comfortable surface with a pillow under the chest or ankles if needed
Warm a small amount of massage oil or lotion in your hands
Start with light, slow strokes to spread the oil and relax the muscles
Use long strokes from the lower back up toward the shoulders
Keep movements smooth and steady
Use the palms, thumbs, and heels of the hands for broad pressure
Work along both sides of the spine, not directly on the spine
Focus on the shoulders, upper back, and areas that feel tight
Use gentle kneading on tense muscles
Apply deeper pressure only if it feels comfortable
Check in often about pressure and comfort
Avoid bony areas, bruises, and any painful spots
Keep breathing calm and steady
Finish with lighter strokes to help the person relax
Wipe off excess oil and let the person rest briefly after the massage