Wash hands and trim nails
Ask the person to lie face down on a firm, comfortable surface
Use a pillow under the chest or ankles if needed for comfort
Apply a small amount of massage oil or lotion to reduce friction
Start with light, slow strokes from the lower back up to the shoulders
Use both hands to glide along either side of the spine, not directly on the spine
Warm up the muscles with gentle kneading using the palms
Use circular motions on the upper back and shoulder areas
Apply moderate pressure with the thumbs along the muscles beside the spine
Focus on tight areas with slow, steady pressure
Avoid pressing on bones, the spine, or the kidneys
Check in about pressure and comfort throughout the massage
Use long strokes to finish and help the muscles relax
Wipe off excess oil if needed
Stop if there is pain, numbness, dizziness, or discomfort