Massage Anatomy A Comprehensive Guide PDF

MASSAGE MASSAGE
Human touch is a powerful force, and

an expert massage benefits the body
in numerous ways. Whether you wish
M ASSAGE ANATOMY
to provide relief for athletic strain or
to soothe tension—or simply want to
A N ATO M Y A N ATO M Y
provide a relaxing experience for your
partner—Massage Anatomy will guide you
with an array of strokes and methods
for every part of the body. You’ll also
find useful hints and suggestions that
show you how to avoid injury and get
the most out of every massage.
Dr. Abby Ellsworth and Peggy Altman A Comprehensive Guide
Massage Anatomy takes you on a journey of relaxation and wellness that
progresses from mastering the basic movements to learning how to put
together a complete massage plan. Photographs and illustrations reveal how
target muscles are worked and manipulated.
Step-by-step instructions show you how to
combine the best strokes and movements to

produce a relaxed, fit body.
trapezius
deltoideus
Also included is a full-color poster with
a detailed guide to anatomy and
key massage strokes for every
part of the body.
spine
teres minor

teres major
latissimus dorsi
Dr. Abby Ellsworth

Thunder Bay Press
Peggy Altman
An imprint of the Baker & Taylor Publishing Group
10350 Barnes Canyon Road, San Diego, CA 92121
www.thunderbaybooks.com
Printed in Canada
Dr. Abby Ellsworth ABOUT THE AUTHORS: Dr. Abby Ellsworth is
and Peggy Altman a certified Pilates specialist. She is the owner
of the Pilates, Therapy and Wellness Center
of Westchester, New York. Peggy Altman is a
licensed massage therapist in Tuckahoe,
New York.
MASSAGE
A N ATO M Y
General Disclaimer
The contents of this book are intended to provide useful information
to the general public. All materials, including texts, graphics, and
images, are for informational purposes only and are not a substitute for
medical diagnosis, advice, or treatment for specific medical conditions.
All readers should seek expert medical care and consult their own
physicians before commencing any exercise program or for any general
or specific health issues. The author and publishers do not recommend
or endorse specific treatments, procedures, advice, or other information
found in this book and specifically disclaim all responsibility for any and
all liability, loss, or risk, personal or otherwise, which is incurred as a
consequence, directly or indirectly, of the use or application of any of the
material in this publication.
Thunder Bay Press

An imprint of the Baker & Taylor Publishing Group
10350 Barnes Canyon Road, San Diego, CA 92121
www.thunderbaybooks.com
Copyright © Moseley Road Inc. 2009
Copyright under International, Pan American, and Universal Copyright Conventions.

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ISBN: 978-1-60710-503-9 (ebook)

MASSAGE
A N ATO M Y
a Comprehensive Guide
dr. abby ellsworth

and peggy altman
San Diego, California

Contents
Introduction 6
Basics 10
1 Upper Body: Back 18

The Back 20
Lower Back 38
2 Lower Body: Back 42

Glutes 44
Legs 46
Feet 56
3 Lower Body: Front 66
Feet 68
Front of Legs 80
5 The Head 128

Neck 130
Face 136
Head 150
Targeted Massages 154

Find Out More 156
Credits 160
4 Upper Body: Front 94
Abs & Chest 96
Arms & Shoulders 108
Hands 120
6 • MASSAGE ANATOMY
Introduction
W ho doesn’t love a good massage?
Unfortunately, booking an appointment
with a professional massage therapist requires
The massage demonstrated on the following
pages is a basic Swedish massage. It incorpo-
rates a series of hand strokes, kneading move-
time and expense. But what if you had the know- ments, and “friction” (more about that later) to
how to give (or receive) a massage at home that work the muscles. Our massage is about relaxing
was almost as good as one that you would receive tense muscles, improving the range of motion of
from a professional? joints, stress relief, and enhancing circulation.
That’s where Massage Anatomy comes in. This Massage Anatomy also offers you flexibil-
detailed guide to massage provides you with ity. When you don’t have time for a full-body
everything you need give a massage in your home. massage, you can pick and choose from the
Introduction • 7
W h at I t ’ s G o o d F o r
From anxiety to tension headaches, massage therapy
has been shown to provide relief for a whole host of
conditions. Here are just a few. (Keep in mind that
some of these disorders require professional massage
therapy to show improvement.)
• Allergies
• Anxiety and stress
• Arthritis (osteoarthritis and rheumatoid)
• Asthma
• Bronchitis
• Carpal tunnel syndrome
• Chronic back pain
• Depression
• Fibromyalgia
• Insomnia
• Lower-back pain
• Shoulder pain
• Sinusitis
• Sports injuries
• Tension headaches
techniques to create a shorter massage. For

instance, perhaps your spouse has come home
from a long day on her feet. You could treat her
to a foot massage using the instructions from
this book. Or you may choose to focus on the
head and neck of a friend suffering from a ten-
sion headache.
Massage Anatomy opens with a discussion of
the basics of massage. We include expert advice
about how to set up a massage space in your
home, what items you’ll want to have on hand,
Introduction (continued)
how to set the mood, and even which oils work

best. From there, the book proceeds to the mas-
sage itself, starting with the back, moving to
the legs, feet, abs and chest, and ending with a
soothing face and head massage that will rival
any you might receive from a professional mas-
sage therapist.
At every step of the way, we provide detailed
and labeled anatomical illustrations that allow
you to “see” the muscles you’re working on as
well as the other structures, such as bones,
that you need to be aware of as you give your
Introduction • 9
massage. You’ll also find “Caution” boxes that

alert you to important information, such as
when not to massage a particular part of the
body, and “Massage Tips” sidebars that explain
more about a particular stroke.
At the back of the book are a series of mas-
sage programs, ideas for shorter massage
sequences when you don’t have time to offer
a total-body massage, a glossary of frequently
used massage terms, and finally, a page of
resources, including retailers that sell oils,
tables, and other massage-related supplies.
Basics
T he first step to giving a good massage is
creating a relaxed and calm atmosphere.
So shoo the kids and move the pet bird to
he or she may be allergic. The same goes
for you: avoid strong-smelling perfumes or
colognes. On the other hand, the person
another room. Turn off the television. you’re massaging may enjoy scented candles
Next close the shades and dim the lights or, or even incense, so be sure to ask.
if you prefer, light some candles. Unscented The room temperature should be comfort-
candles are the best bet if you’re using scented able for the person receiving the massage, as
massage oil. Clashing scents can be bother- he or she will be nude (although covered by
some for the person you’re massaging; in fact, a sheet).
Basics • 11
Preparing the Table

In addition to creating a pleasant
atmosphere, you will need to have
some items on hand before you start
a massage. Once you have a table (or
other sturdy surface), you’ll need
several sheets: one to cover its surface
and another to cover the person you’re
massaging. Cotton sheets are best,
but don’t use your most expensive
set, as they’ll end up stained with oil.
If possible, choose patterned sheets
over solid colors, as they’ll hide any oil
stains better.
Basics (continued)
Massage oil is a must; it allows your hands to When determining where to give a massage,
glide over your subject’s skin. Among the most there are a few factors to keep in mind. First, the
popular oils for massage are sweet almond oil surface should be comfortable for the massage
(don’t use in the case of nut allergies), apricot giver and receiver. For the giver, that means
kernel oil, and jojoba oil (which is actually a an appropriate height. Here’s a way to gauge
liquid wax). You’ll also need a handy spot to set what that is: Stand straight with your hands at
the oil. your sides. Make a fist with both hands and see
What you wear is up to you, with one excep- where the first set of knuckles are. That’s how
tion: long sleeves are liable to get stained by the high your table should be. If the table is too high
oil and could tickle the person you’re massag- or too low, you risk straining and ending up
ing, so opt for short sleeves. with aches and pains.
BASIcS • 13
WITH and aGaInsT THe MUsCLe GraIn

Muscle fibers grow in an
organized way, forming the with the grain against the grain
muscle’s “grain,” in much
the same way that wood
has a grain. Throughout
this book, you’ll see
references to massaging
with and against the grain
of a particular muscle.
Massaging against the
grain of a muscle can
reduce scar tissue and
increase flexibility.
Basics (continued)
When you’re giving a massage at home, there are
a few rules of thumb to consider. For instance,
both you and the person receiving the massage
should be comfortable at all times. Before you
begin, ask your subject to let you know if he or
she becomes uncomfortable at any point for any
reason. Make sure you don’t strain to reach your
subject. Always stand within easy reach of the
person you’re massaging.
Massage should never cause pain! If it does,
stop what you’re doing immediately.
Massage is in large part about touch. Always
strive to keep at least one hand in contact with
the person you’re massaging at all times. It’s
unpleasant for the person being massaged to
suddenly feel “abandoned” by the massager.
This will require that you pay attention—
especially during transitions from one body
part to another. You may be surprised to find
how mindful you’ll need to be!
Massage Rules of Thumb

• Both you and the person you’re massaging should
always be comfortable.
• Ask the person you’re massaging to speak up if
something doesn’t feel good or if he feels too cold or
too warm.
• Massage should never hurt; if it does, stop.
• Never press on the spine or massage it directly.
• If the person you’re massaging is feeling ticklish, go
more slowly and more deeply.
• Don’t abruptly take your hands off the person you’re
massaging. Always try to keep at least one hand on
him.
Basics • 15
Choosing a Surface
The height of the massage
surface is important for the
person giving the massage. Too
high or low and the massager
risks straining his or her own
muscles and joints.
The height guidelines on
page 12 are appropriate for
moderate-pressure Swedish
massage. If you want to apply
less pressure, choose a higher
table; for more pressure,
choose a lower table.
Massaging someone on
a bed is fine as long as the
person can keep his or her
back straight. A firm mattress
or futon is best; too-soft
mattresses don’t provide
enough support.
More about Massage Oils

It’s vital to use an oil when you give a massage
because your hands need to slide and glide
over the person’s skin. In a pinch, you can
use lotion. However, it doesn’t provide much
“slip,” and so you’ll end up using a lot of it.
Almost any vegetable oil can work for a
massage, but be mindful of scent: Use olive
oil and you’ll end up smelling like a salad. The
best bet is an oil sold specifically for massage;
it may seem expensive, but in the long run,
you’ll use less of it compared to heavier oils
that don’t spread as far.
After a massage, be sure to wash the
sheets immediately. Doing so will increase the
chances that any oil on the sheets will wash
out. And one last important note: oils are
flammable; always keep candles or any other
open flame away from them and the sheets.
Basics (continued)
T here are some parts of the body that

should not be massaged, usually because
arteries, nerves, organs, or veins are close to
Throughout this book, we note endanger-
ment zones in the text and in “Caution” boxes.
In addition, people with certain conditions
the surface of the skin. These areas—called and ailments should not receive a home mas-
endangerment zones—should be avoided in sage. For instance, a pregnant woman should
home massage. be massaged only by a professional massage
Some examples of endangerment zones on therapist; the same is true for anyone suffering
the body include the eye sockets, the spine, from advanced osteoporosis.
the throat, the xiphoid process (the tip of the If you feel that you’re coming down with a
sternum), the soft area between the last rib cold or the flu, avoid getting—or giving—a
and the hip bone, the knee, and on the ulnar massage. Someone with varicose veins can
nerve where it passes over the elbow. receive a massage, but not directly on the veins.
Massag e Co n t r a i n d icatio ns
• Pregnant women should see a
professional massage therapist rather
than having one at home. In addition,
people suffering from the following
conditions should not receive a massage.
If you have any chronic illness or are
unsure, check with your own physician
before having a massage.
• Advanced osteoporosis. Light massage is
okay in the case of mild osteoporosis.
• Broken bones (avoid only the affected
area)
• Cancer
• Cold or flu
• Fever
• Recent or healing wounds (avoid only the
affected area)
• Skin rashes or blisters (avoid only the
affected area). Some rashes and fungal
infections (such as athlete’s foot) can be
spread by massage.
• Varicose veins
Basics • 17
18 • Massage ANATOMY
 Upper Body: Back

O ur full-body massage begins
with the back. If the last back
massage you gave (or received)
consisted of a few quick squeezes
along the shoulders, you’re in for a
delightful education.
Our directions begin with some
light touches—effleurage—all over
your subject’s back. Then you will
gradually work your way toward
your subject’s hips.
Upper Body: Back • 19
caution
Look for
The Back
Y our aching back! So much conspires to

cause it pain: stress, poor posture while
standing and sitting at a computer, pulling
C a uti o n
Avoid massaging your subject’s back if:
heavy suitcases, lifting heavy objects, driving, • She suffers from any acute back problems.
carrying heavy handbags, wearing high heels,
• She is experiencing shooting back pain.
and even walking around in flip-flops are all cul-
prits. This portion of the massage will help your
subject relax, unwind, and bring some welcome
relief for her aching back muscles.
A word of caution: The spine is an endanger-
ment area; never press directly on it.
trapezius levator scapulae
rhomboid
spine of scapula
deltoideus
scapula
latissimus dorsi
erector spinae
ribs
spine
ilium
pelvis gluteus maximus
sacrum
The Back (continued)
A massage always starts with effleurage, or the 

initial touch. Its purpose is to warm the skin and
get the blood flowing.

 Next, place each of your palms on either side

of your subject’s spine at the top of his shoul-
ders. Make sure the entire surface of both palms
 To begin, stand in front of one of your sub-
is—and remains—in contact with the skin.
ject’s shoulders. Pour a little oil in the palm of
your hand and rub your hands together to warm
your hands and the oil. Then gently and slowly
place your hands on your subject.
uppEr BOdY: BAck • 23

WaTCH yoUr Hands
When you give a massage, make sure to keep a gentle
angle between your arm and hand. When you press
straight down, you jam your wrists and shoulders.
CaUTIon
The spine is an endangerment zone—never place
direct pressure on it.
 While maintaining constant contact with his

skin, run your hands from the top of your sub-
ject’s shoulders to the top of his sacrum, over to
his hips, and then up his sides to his shoulders
again. Move both hands together in the same
direction or in opposite directions.
 Once you’ve finished with the effleurage 

strokes, place one of your hands over your
subject’s shoulder blade. Place the heel of your
other hand against your subject’s ilium and
gently stretch that side of your subject’s back
by pulling your hands in opposite directions.
Repeat on the other side.
– Next, place one hand atop the other and

press into your subject’s back, from the shoulder
to the sacral area. Repeat on the other side of her
spine.
scapula
spine
ilium
sacrum
 
the BaCk (ContInued)

– Place the meaty part of your forearm on relaxed, and be sure to not jam your shoulder.
your subject’s upper back—since your forearm Slide and glide your way down her back. Gently
has more surface area than your hands, it cre- slide your forearm off her back when you get to
ates a more satisfying sensation. Keep your wrist her waist.

 
trapezius
spine
latissimus dorsi

For the next two massage strokes you’ll need to 
position yourself at your subject’s side. Reach
over her back and place your hands, one atop
the other, on her side.
– For the first stroke, firmly but gently pull

your flat hand up her side toward her spine.
Repeat this a few times on each side of her body.
Next, make a “claw” shape with the bottom
hand, place your fingertips between her ribs,
and pull upward gently but firmly. This move is
called “raking the ribs.” Repeat several times on
each side of her body.
trapezius
ribs
spine
latissimus dorsi
uppEr BOdY: BAck • 29
 
–5 While standing in front of one of your

subject’s shoulders, place your thumbs to one
side of her spine. Using firm but gentle pres-
sure, run your thumbs up and down her back,
across her trapezius (traps) and latissimus dorsi
(lats). This movement is called “stripping” the
muscle.
You can move your thumbs together, or move
one up and the other down. Repeat several times
on each side of her back.
sUPPorT THe THUMBs WHen
sTrIPPInG THe MUsCLe
To avoid straining your thumb, be sure to support it
with the rest of your fingers, as shown here.
  Glide the meaty

part of your forearm
across the back of
the shoulder, toward
the table. Apply more
pressure on the way
down than on the way
up. Repeat on her
other shoulder.
trapezius
2
caution
Look for
2–3 Next, squeeze the traps muscle with both

hands simultaneously, and then knead the muscle,
squeezing first with one hand and then the other, as if
you were kneading dough.
 
– In the next move you’ll be pressing your

fingertips against the edges of the shoulder
CaUTIon
blade, or scapula, as you circle it. Place one hand Always take care—and be very gentle—when
atop the other on the shoulder blade, while gen- massaging around the neck. It’s an endangerment
zone, with lots of nerves.
tly pressing your fingers in a circular motion
around it. This move is called “scraping the
scapula.”
levator scapulae
trapezius
scapula
spine
4 The levator scapulae are the muscles that 4

lift the scapula, or shoulder blade, toward the
ears. They’re situated at the side and back of the
neck, under the trapezius muscles.
Massaging these muscles feels great. That’s
because almost everyone’s levator scapulae are
overstretched due to poor posture while sitting
and driving and even carrying heavy handbags.
To work these muscles, place one hand atop the
other and then use firm but gentle pressure to
move both back and forth and in circles.

–3 The spine of the scapula is a plate of 
bone that runs across the shoulder blade. In this
stroke, you’ll be working the muscles around
that structure.
Place the thumb and fingers of one hand on
either side of the spine of the scapula and then
run your hand gently along its length. Follow
that immediately with the opposite hand,
and then the first hand again to continue the
motion. Repeat several times on each side.


4 5
4–5 Next, run the fleshy part of each forearm along each side of the
spine of the scapula, either one and then the other, or both at once.
trapezius
spine of scapula
deltoideus scapula
spine
rhomboid
trapezius
scapula
spine
–2 For the next move, you’ll be working

your subject’s rhomboid, the muscle under the
Cross- fib er Fr icti on
trapezius that connects the scapula (shoulder Cross-fiber friction, or the technique of working a
blade) to the spinal column. To massage it, place muscle against its grain, soothes and aligns muscle
tissue more quickly than working in line with the
one hand atop the other, press into the muscle grain. Because the rhomboid muscle is typically
(just to the left or right of the spine) with your overstretched in most people, cross-fiber friction can
fingertips, and work back and forth and then in bring relief quickly.
small circles all over the muscle.
 
Lower BaCk
I n the next few moves you’ll be taking the mas-
sage to your subject’s lower back. Remember
that as you move from one body part to another,

you want to maintain contact with your subject’s

body at all times for a smooth and seamless
transition.
– To begin the transition, place your arms

on your subject’s back as shown, keeping both
your wrists relaxed. Make sure both of your
arms make contact with your subject’s back; this
gives your subject the illusion of a “big hand”
touching his body. Glide your arms down your
subject’s back, toward his glutes.

CaUTIon
Do not massage the soft area between your subject’s
last rib and the top of the hip. This is an endangerment
zone because the kidneys are located in this area.
spine
pelvis
ilium
sacrum
P ill o w T a l k
During any massage—but especially while his lower
back is being worked on—your subject may be more
comfortable with a thin pillow under his hips.
Lower Back (continued)

 The next stroke of the massage is called 
“scraping the sacrum.” The sacrum is the trian-
gular bone at the base of the spine. To do this
stroke, place one hand atop the other and press
along the sacrum with your fingertips.
In addition to the pressing stroke, you can
also rub along the sacrum in a back-and-forth
motion or make small circles. After you use your
fingertips, you can also use your knuckles or the
palms or heels of your hand.
2 Next, use your fingertips as above to “scrape”

along the top of the hip bone where it meets the
small of the back. Lots of muscles attach in that
area. When you work an area at which a muscle
attaches, you benefit the entire muscle.
c a uti o n
In traditional Chinese medicine, scraping the
sacrum pulls energy downward. For that reason, do
not do this stroke if your subject is—or even may
be—pregnant.
In addition, avoid these sacrum strokes if your
subject has sciatica or any disk problems.
spine
pelvis
ilium
sacrum
 Lower Body: Back

T he massage continues over
your subject’s glutes and legs.
Don’t be surprised if your subject is
ticklish here. If that’s the case, our
advice is to slow down a bit and use
deeper and more deliberate move-
ments. Remember to use care when
working the back of the knees.
We close this section with a relax-
ing foot massage before your sub-
ject switches to a face-up position.
Lower Body: Back • 43
Glutes

T he glutes—also known as your butt mus-

cles—are the largest muscles in your body.
Tightness in that area can contribute to discom-
because several muscles attach in that area, and
so all of the muscles benefit to some degree.)
Support the hand that is making a fist with the
fort in the lower back. These strokes will help other hand, and press the fist into the area.
loosen those muscles.
 First, make a fist with one hand, and place M a s s a g e T ip s

the first set of knuckles in the space between
If you feel a bump on a bone, that’s where a muscle or
the top of the greater trochanter and the iliac
tendon is attached. This is usually a good place to work.
crest, or hip bone. (This is a good place to work
gluteus
 medius
pelvis
gluteus
minimus
gluteus
maximus
 Next, make fists with both hands and gently greater

press into the buttocks using a piston motion, trochanter
pressing with one fist and then the other.
piriformis
 To continue, rotate your fists, in the same

or opposite direction, into the area. To further
work the glute muscles, continue to manipulate
the area with your palms and/or fingertips.
femur
Legs
F or the next portion of the massage, you’ll
be moving on to a new part of your subject’s
body—his or her legs. That means you’ll be
2
starting with effleurage again.

Note that you should massage only one leg
at a time. In other words, start and finish mas-
saging one leg (and foot) before starting on the
other leg.
However, before you pour more oil in your
hands, take a minute to drape your subject’s
back with a sheet to keep her warm.
– Now, standing near your subject’s feet,

warm your hands and the oil. Starting at the
ankles, use long strokes up the legs to warm
them. Start gently and then gradually increase
the amount of pressure you apply.
1 
4 5
 When you reach the upper thigh, be sure to 

work around the greater trochanter, as you did
when working the glutes.
c a uti o n
• The inside of the upper leg is an endangerment
zone; there are many nerves and blood vessels in
the area, so use very light pressure when massaging
there.
• The back of the knee is also an area where care
needs to be taken. You needn’t avoid the area, but
you do need to be gentle and apply only very light
pressure.
• Do not massage your subject’s legs if he or she has
varicose veins.
• Do not massage your subject’s legs if he or she has
recently taken a long plane trip and is experiencing
leg pain. This is a symptom of deep-vein
thrombosis.
Legs (continued)
– Next, place both hands on one of your toward you on the leg as the other hand rubs
subject’s ankles. Rub your hands back and forth, away from you. Start at your subject’s ankles and
as if you’re wringing a towel—rubbing one hand then work your way up her leg.
 

gluteus
medius
pelvis
biceps gluteus
femoris minimus
gluteus
maximus
gastrocnemius greater
trochanter
flexor digitorom
longus
flexor hallucis
peroneus longus
longus
piriformis
soleus
femur
Legs (continued)
 
–3 Next, use the meaty part of your forearm can also work the calves this way as long as you
to press into the muscles of your subject’s leg. use gentle pressure. When you do, work both
This technique works best on the thigh, but you the outer calf and the inner calf.
4 Again, when you reach the upper leg, use

your forearm to work the muscles in the region
around the greater trochanter.
biceps
femoris
gastrocnemius
flexor digitorum
longus
peroneus flexor hallucis

longus longus
soleus
Legs (continued)
 2
– Now, knead the leg with both hands—as

if you were kneading bread dough—from the
T ic k li s h ?
ankle to the upper thigh. Squeeze first with If your subject is ticklish, work more slowly and deeply.
both hands simultaneously and then as you
squeeze with one hand, release with the other.
biceps
femoris
gastrocnemius
flexor digitorum
longus

longus longus
soleus
 Make sure to work very gently at the back

of the knee, and don’t press too hard.
Legs (continued)
biceps
femoris
gastrocnemius
flexor digitorum
longus

longus longus
– Next, simply press down on the legs with

both hands, beginning at the ankles and work-
soleus ing your way up to the upper thigh. Again, take
care at the back of the knee, and do not jam your
wrists or shoulders.
 
Feet
M ost people really enjoy having their feet
massaged. That’s no surprise, because a
good foot massage feels great; so good, in fact,
tive medical field of reflexology is based on the
belief that areas on the foot correspond to areas
of the body, and that manipulating areas of the
that your whole session could begin and end there. feet can have beneficial health effects.) And
Entire books have been written about the hour-long foot massages are not uncommon in
subject of massaging the feet. (The alterna- the spa world.
flexor digitorum
brevis abductor digiti
minimi
plantar
aponeurosis flexor hallucis brevis
abductor
hallucis
Feet (continued)
Before you begin, make sure your hands and
your subject’s feet are clean. (You may want to
skip this portion of the massage if your subject
has athlete’s foot or another fungus, because
it’s easy to spread it to other parts of his or her
body—or even to end up with it yourself.)
If you subject has arthritis, bunions, corns,
or calluses, or if his or her toes are misshapen
for any reason, be very gentle and careful. Avoid
handling ingrown toenails, as they can be quite
painful.
If your subject’s feet are ticklish, slow down
and massage more deeply; that usually elimi-
nates the problem.
Finally, if you’re not comfortable massaging
feet for any reason, just give your subject’s a few
squeezes through the sheet and move on to the
next body part.
c a uti o n
Avoid massaging your subject’s foot if she’s suffering
from an injury or condition such as plantar fasciitis or
bone spurs. Unless performed by a qualified physical
or massage therapist, working the fascia and muscles
of the feet can actually exacerbate injuries. When in
doubt, leave it to the pros.
flexor hallucis brevis
abductor digiti
minimi
flexor digitorum abductor

brevis hallucis
plantar
aponeurosis
Feet (continued)
abductor digiti
minimi
flexor
hallucis
brevis
abductor
hallucis
plantar
flexor aponeurosis
digitorum
brevis
If you haven’t already placed a bolster under

your subject’s ankles, do so before you start the
foot massage.
 Warm some oil between your hands and then

start by pulling one of your subject’s feet, hand
over hand as if you were pulling a rope.
Feet (continued)
– Next, make a soft fist, and then rub the 
flat part of your knuckles along the bottom of
each foot. As long as your subject’s ankles are
supported by the bolster, you can use fairly firm
pressure. (Ask your subject to let you know if
you’re using too much.)

abductor digiti
minimi
flexor hallucis
brevis
abductor
hallucis
 Now, run your thumb along the bottom of plantar

the foot, from the heel to the end of each of flexor aponeurosis
digitorum
your subject’s toes. (Make sure to support your brevis
thumb with the rest of your hand). When you
reach the end of each toe, press down on its
padding; it feels really good.
Feet (continued)
abductor digiti
minimi
flexor
hallucis
brevis
 Place one hand on each side of one of

your subject’s feet and rub vigorously back
and forth. You’re not pulling the foot; rather,
you’re rubbing the foot between your hands,
as if you were trying to warm it up. Start
at your subject’s ankles and work your way abductor
down to the toes. hallucis
 Now hold one of your subject’s feet at the

arch. Use your other hand to pulse-squeeze
each toe.
Next, have your subject switch to a face-up flexor plantar

digitorum
position. brevis
aponeurosis

 Lower Body: Front

A fter a long day of exercise,
travel, or work, the lower body
is often the most easily fatigued. We
depend on our legs, knees, and feet
to support us during all activities
and carry us wherever we need to go.
It’s no wonder this part of the body
is frequently in need of repair and
relief. Be careful, though—you may
discover that even the least sensitive
people are quite ticklish in delicate
areas like the soles of the feet.
Lower Body: Front • 67
FeeT
B efore you continue the massage from the
face-up position, here are some points to
keep in mind.
Your subject can place his arms in any posi-
tion that is comfortable.
Your subject may want a pillow under his
Some people get a chill when they turn over head, but it is not necessary. Likewise, he may
and lie on their backs, so it’s a good idea to like an eye pillow.
have a light blanket nearby.
trans crural ligament
cruciate crural ligament
extensor digiti brevis

extensor digiti longus
extensor hallucis longus
phalanges
Feet (continued)
 
– Once you and your subject are com-

fortable, continue with the foot massage.
Standing at the base of the table, pull on one
of your subject’s feet, hand over hand, as if
you were pulling a rope.
cruciate crural
ligament
trans crural
ligament
extensor
digiti
brevis
extensor digiti
longus
extensor
hallucis
longus
phalanges
Feet (continued)
– Next, apply pressure to the sole of 
each foot with your thumbs. Again, if your
subject seems ticklish, go more slowly and
apply more pressure.

cruciate crural
ligament
trans crural
ligament
extensor
digiti
brevis
extensor digiti
longus
extensor
hallucis
longus
phalanges
Feet (continued)

– This next move requires a little care.

Hold your subject’s foot near the arch. Now
gently “wring” the foot by rotating your hands
in opposite directions, without allowing your
cruciate crural
hands to glide over the skin. ligament
 trans crural
ligament
extensor
digiti
brevis
extensor digiti
longus
extensor
hallucis
longus
phalanges
Feet (continued)
 
– Next, you’ll “strip” the muscles between

the metatarsals—the long bones in the foot.
Stand at your subject’s feet and grasp one, with
your fingers on his arches. Apply pressure with
your thumbs between each set of metatarsals
and strip the muscles from the ankle to the web
between each set of toes. You can work your
thumbs in the same or opposite direction.
cruciate crural
ligament
trans crural
ligament
extensor
digiti
brevis
extensor digiti
longus
extensor
hallucis
longus
 Now massage each toe with your fingers. You

can do this by simply squeezing and pulling each
toe or by pulsing the squeezes as you go along
the length of each one.
phalanges
Feet (continued)
 Finally, end the foot massage by applying

pressure to the base of each toenail.
c a uti o n
If your subject is or may be pregnant, don’t do this
 Once you’re finished, repeat the entire portion of the massage. The toenails are acupressure
sequence on your subject’s other foot. points that draw energy down.
cruciate crural
ligament
trans crural
ligament
extensor
digiti
brevis
extensor digiti
longus
extensor
hallucis
longus
phalanges
FRONT OF LEGS
Together, the muscles of the legs form one of
your body’s four largest muscle groups (the c a uti o n
others being the muscles of the back, arms, • During the massage, it’s important that you not
and chest). Without our legs, we wouldn’t be reach awkwardly, because you could strain your own
able to walk, run, climb, or even sit, and those muscles. Move around to maintain a comfortable
posture if you need to.
are reasons enough to treat them well. These
• Do not massage your subject’s legs if he has recently
massage strokes will help you do just that for
taken a long plane trip and is experiencing leg pain.
your subject. That could be a symptom of deep-vein thrombosis.
spine
patella
crest of ilium
peroneus
longus
tibia
sacrum
peroneus
brevis
sartorius tibialis anterior
rectus femoris
vastus
patella medialis
front of legs (continued)

– To begin, warm some oil between your 
hands. Then, standing at your subject’s feet,
begin with some gentle effleurage strokes to
warm the skin and get the blood flowing. Begin
very lightly and then gradually increase the
amount of pressure you apply.

patella
peroneus
longus
tibia
peroneus
brevis
tibialis anterior

 Next, squeeze and knead the inside calf mus- 
cle, also known as the inner, or medial, gastroc-
nemius. This is a powerful muscle that works
hard, helping us stand, walk, and run—so mas-
saging it feel very good.
 Next, use your thumbs to apply friction

across the grain of the peroneus longus, the
muscle on the outside of the lower leg. Do not
do this massage stroke—which relaxes that
muscle—if your subject suffers from lots of
twisted ankles. Some twisted ankles are caused
by an overly loose peroneus longus.
 – Now, gently squeeze along the shinbone,

or tibia. Keep in mind that there is not much
muscle or fat along that bone, so a light touch is
required.
If your subject is suffering from shin splints or

has in the past, make sure to massage toward
the bone only.
patella
peroneus
longus

tibia
peroneus
brevis
tibialis anterior
patella
peroneus
longus
tibia
peroneus
brevis
tibialis anterior
– Next, rub your subject’s leg, back and

forth, all the way from the thigh down to the
ankles and back up to the thigh.
 Follow that with compression along the 

entire leg. Place both hands on your subject’s leg
and press gently.
c a uti o n
The knee is the largest and most complicated joint in
your body. It’s also the most fragile, so it’s very impor-
tant that you avoid placing direct pressure on top of
the kneecap. Instead, work the sides of the knee.

 – Next, squeeze along the rectus femoris—

the muscle on the top of the thigh that runs
from the hip to the knee. Its job is to flex the
knee and the hip; every time you walk, that
muscle works, and so it’s worth paying it some
extra attention.

spine
crest of ilium
sacrum
sartorius
rectus femoris
vastus
patella medialis
– Now, make soft open fists with both your

hands and run your knuckles along the rectus
femoris. Start at the knee and continue up your
subject’s leg to his hip.

 Make a soft closed fist with one hand and
support that hand at the wrist with your other
hand. Gently press your fist directly into the
rectus femoris, from the knee to the hip. spine
crest of ilium
sacrum
sartorius
rectus femoris
vastus
patella medialis
 
– Now gently work around the knee, grabbing and squeezing the fleshy part
of the leg near the vastus medialis.
FRONT of legs (continued)
spine
crest of ilium
sacrum
sartorius
rectus femoris
vastus
patella medialis
 Now that the entire leg is well warmed up,

grasp the leg with both hands and rub your fin-
gers in small circles. Start at the ankle and work
your way up to the upper thigh.
 
– Finally, use the meaty part of your fore-

arm to press the inside of your subject’s thigh,
from the knee up as far as is comfortable. Be
careful not to bump the knee or put too much
pressure on it.
 Upper Body: Front

O nce you’ve massaged the lower
legs, you’ll be moving on to the
upper body—first to the abs and
then the chest.
Take special care when massag-
ing the abdominal area. It’s a very
vulnerable spot and one that most
people haven’t had massaged.
Remember, work slowly and gently,
and if it turns out to be uncomfort-
able, you can always skip it and
move to the chest or neck and face.
Upper Body: Front • 95
Abs & Chest

T he abdominal muscles (or “abs”) are actually
made up of four separate muscles: the inter-
nal and external obliques, the rectus abdominis,
The chest is comprised of two muscles, the
pectoralis major and the pectoralis minor.
Those muscles allow us to make hugging and
and the transversus abdominis. Together, these pushing motions.
muscles help us stand upright, twist, turn, and
bend.
Many professional massage therapists don’t c a uti o n
include ab massage in a full-body massage
Do not massage someone who is pregnant or who has
because it’s a soft, vulnerable part of the body,
high blood pressure or gastrointestinal (GI) issues.
and for some people, having that area worked An ab massage will probably be uncomfortable for
can bring up feelings and emotions. Always use someone who has recently had a heavy meal.
light, gentle pressure when massaging the abs.
pectoralis major
sternum
deltoideus
rectus abdominis
ribs
linea alba
internal obliques
external obliques
Abs & Chest (continued)

 Begin with the standard effleurage warm-up, 
but this time use an even gentler touch. Warm
the oil in your hands and then ask the person
you’re massaging to inhale and then exhale.
Place your hands on the abdomen on the exhale.
– Place your hands on the abdomen at the

nine o’clock and three o’clock positions, with
your hands crossed as shown. Next, move your
hands in a clockwise direction—the same direc-
tion in which digestion takes place. At some
point, you’ll need to cross your hands again. As
you do, make sure to keep at least one hand in
contact with the abdomen.
sternum
deltoideus
rectus abdominis
pectoralis major
ribs
internal obliques
linea alba
external obliques
uppEr BOdY: FrONT • 99

 Next, place one hand atop the other and 

apply gentle pressure around the area between
the bottom of the rib cage and the top of the
pelvic bone.
 Keeping your hands in the same posture,

apply gentle pressure along each side of the linea
alba—the vertical line that separates the left and
right rectus abdominis muscles.
– Now, rake the ribs as you did in the face-

down position—make a “claw” shape with your
hands and place your fingertips between the ribs.
Gently pull your hands upward, toward the linea
alba. Repeat several times on each side of the
body.
sternum
deltoideus
rectus abdominis
pectoralis major
ribs
internal obliques
linea alba
external obliques
 
 – Now place one hand on each clavicle and,

starting at the sternum, massage in a circle
around the pectorals, from the inside to the
outside. Keep both hands flat at all times.
 
– Next, place one hand atop the other so

that the bottom hand’s fingers are supported by
the top hand’s, and gently massage the sternum.
Do not press directly on the xiphoid process—
the piece of bone at the tip of the sternum—
because it could fracture.
pectoralis major
sternum
deltoideus
rectus abdominis
ribs
linea alba
internal obliques
external obliques
 
– Massage around the pecs again, this time below it. Squeezing very slightly, run your fin-
starting with your hands as shown. Instead of gertips along the clavicle toward the sternum.
allowing your hands to glide along the skin,
move the skin and massage and squeeze the
muscle beneath. c a uti o n
When you’re massaging around the clavicle, be very
 Next place one hand on each clavicle (or gentle and do not press too hard. This is an area with
collarbone) at the shoulder edge so that your many nerves and blood vessels.
thumb is above the bone and the fingers rest
pectoralis major
sternum
deltoideus
rectus abdominis
ribs
linea alba
internal obliques
external obliques

Tight pectoral muscles pull the neck forward, so  Make a soft fist with the left hand and place
in order to look straight ahead, the upper shoul- it under the clavicle, close to the sternum.
der and neck muscles have to contract more and
work harder to keep the head up, and that causes – Now slide your fist toward the armpit
pain in the upper shoulders and neck. This next while at the same time moving the left arm
stroke will help loosen the pectoral muscles. toward the head, keeping it parallel with the
body.
Hold the left wrist as shown, making sure that
the left arm remains parallel to the body at all Repeat, using the heel of your hand instead of a
times. soft fist.

sternum
deltoideus
rectus abdominis
pectoralis major
ribs
internal obliques
linea alba
external obliques
 
c a uti o n
The amount of breast tissue will determine how much
pressure you can use. Check in with the person you’re
massaging.
ARMS & Shoulders

W e use our arms and shoulders
in so many ways each day that
most people probably don’t give them
c a uti o n
• There are three primary nerves in the arm. One of them, the
much thought. Swinging a tennis racket ulnar nerve, runs from the clavicle (collarbone) to the little
finger. The ulnar nerve is almost completely unprotected
or softball bat, sitting at a desk typing,
where it runs over the elbow, and that’s why hitting your
cleaning around the house, and hold- “funny bone” is so painful. What you’re actually hitting is that
ing a cell phone against your head are nerve. That’s just one reason to be careful when massaging
all activities that involve your arms and around the elbow and shoulder joints.
shoulders. And because we do use them • A second reason is that care needs to be taken around joints
so frequently, arms and shoulders almost in general. It can be easy to force a joint beyond its range of
motion, so always move the limbs gently and slowly.
always benefit from massage.
pectoralis major
deltoideus
clavicle
biceps brachii
brachialis
triceps brachii
ARMS & Shoulders

– Begin by warming the oil in your hands 
and then applying gentle strokes (effleurage)
from the wrist to the shoulder to warm up the
arm and get the blood flowing.

(continued)

deltoideus
clavicle
biceps brachii
brachialis
triceps brachii
ARMS & Shoulders

– Next, place your fingertips on the clavi- 
cle. Applying gentle pressure, slide your fingers
from the collarbone outward to the armpit. This
feels very nice and also moves lymph toward the
lymph nodes.

(continued)

M a s s a g e T ip s
Lymph is a clear fluid that circulates through the body
collecting foreign microbes such as those that cause
and result from infections. Increasing lymph flow
helps clear those toxins from the body. In addition,
massage has been found to improve the range of
motion of joints, relax muscles, and trigger the release
of endorphins—the body’s “feel-good” chemicals.
clavicle
deltoideus
biceps brachii
triceps brachii
brachialis
ARMS & Shoulders


detoideus
clavicle
biceps brachii
brachialis
triceps brachii
– Place your hands around the shoulder
(this is called “cupping” the shoulder) and rub
the skin back and forth.
(continued)
– Now, grasp the biceps as shown and 
squeeze with alternating hands along the mus-
M a s s a g e T ip s
cle from the shoulder to the wrist. Take care not If you feel a bump on a bone, that’s where muscle or
to squeeze the elbow joint. tendon is attached. This is usually a good place to work.

ARMS & Shoulders

– Gently hold the left hand with your right hand as shown—hold the hand
rather than the wrist. Place your left hand on the left triceps. While gently rotat-
ing the arm toward you, rub the triceps muscle away from you.
 
(continued)

clavicle detoideus
biceps brachii
brachialis
triceps brachii
ARMS & Shoulders

– Next, you will strip the sides of the bra-
clavicle
deltoideus chioradialis, the largest muscle of the forearm.
biceps brachii
Place your hand on the brachioradalis as shown,
as if you were going to “pinch” it, and then slide
your hand toward the elbow, applying gentle
pressure.
brachialis
triceps brachii
(continued)
 
 Repeat the motion, this time using the web

of skin between the thumb and index finger to
strip the muscle.
Once you have completed the shoulder and arm

massage on one side, repeat with the opposite
arm and shoulder.
HANDS
A mong the most intricate and complicated
parts of the body, our hands make us
unique in the animal kingdom. Our fully oppos-
c a uti o n
Take care massaging the hand when a person has
able thumbs allow us to hold and use tools and arthritis. Be gentle and ask for feedback.
other items. And because our hands—along
with their twenty-seven bones and twenty-five
muscles—are almost always active, it’s not sur-
prising that a hand massage feels so good.
adductor pollicis brevis
flexor brevis
minimi digiti
abductor minimi digiti
abductor pollicis
HANDS (continued)
– Start by holding and supporting the hand as shown. With your thumbs,
gently work the area where the arm and wrist meet, between the carpals and the
radius and ulna.
 
flexor brevis
minimi digiti
abductor pollicis
HANDS (continued)
– Next, hold one of the hands as shown, with one of your thumbs on the base
of your subject’s thumb and your other thumb at the base of your subject’s little
finger. Keep your subject’s thumb and little finger between the first two fingers
of each of your hands. Massage the palm of the hand with your thumbs, running
them from the heel of the hand to the base of the fingers and then in circles.
 Now, turn over the hand and massage each finger, squeezing along its length.
flexor brevis
minimi digiti
abductor pollicis
 
 
HANDS (continued)
 
 Repeat the finger massage, this time also very  Finally, very gently squeeze each finger at the
gently twisting each finger after you’ve squeezed base of the fingernail.
each along its length. Be sure to support the
hand above and below the wrist joint.
flexor brevis
minimi digiti
abductor pollicis
 The Head
T he last stop on the full-body
massage is the head. In this
section, you’ll begin by working the
neck—an area in which most people
carry at least some muscle tension.
From there, you’ll move on to the
face and then the top of the head.
Finally, the section ends with some
advice about how to proceed after
the massage is finished.
The HEad • 129
Neck
M ost of us carry some tension in our necks.
When the muscles of the neck are tight,
the result can be a tension headache. Tension in
c a uti o n
The neck is an area rich in nerves and blood vessels,
the neck can be caused by stress, poor posture and so great care must be taken when massaging
while sitting at a computer, even sleeping in awk- there.
ward positions. Regular massage of the area will
go a long way toward eliminating the problem.
splenius cervicus
levator scapulae
trapezius
sternocleidomastoid
scalene muscles clavicle

The HEad • 131
neck (continued)
– To begin the neck massage, make a soft
fist and place it behind the sternocleidomastoid
c a uti o n
(also known as the SCM). Pressing very gen- The person you’re massaging may ask you to press
tly, run your fist from just below the ear to the hard when you do this stroke, but don’t—especially if
upper shoulder. the person is over fifty-five years of age, because you
can loosen plaque in the artery that runs to the brain.
 
The HEad • 133
splenius cervicus
levator scapulae
trapezius
sternocleidomastoid

neck (continued)
– Now repeat the same motion, but rather – Repeat the motion once again, this time
than using your fist to massage the area, open using the web of skin between your thumb and
your hand a bit and run your first set of knuck- index finger to massage the side of the neck.
les down the side of the neck. Again, press gen-
tly, and behind the SCM.
 
The HEad • 135
  
splenius cervicus
levator scapulae
trapezius
sternocleidomastoid

Face
M ost people don’t realize how much tension
they hold in their facial muscles until they
have a massage. There are forty-three muscles
Some people don’t care for massage oil on
their face; some have enough natural oil on their
skin. So before you warm the oil in your hands,
in the face; massaging them can reduce tension check.
and increase circulation. Some people believe Also keep in mind that while you’re massag-
that regular facial massage reduces wrinkles ing the face and head, you’ll be resting your
and makes the skin look younger. Even without hands on your subject’s hair, so ask ahead of
those potential benefits, a facial massage is very time if they mind having oil in their hair.
pleasurable. Let your subject know when you’re starting,
Before you massage the face, make sure to use so they won’t be surprised when you place your
a hand sanitizer or wash your hands—remem- hands on their face.
ber, you recently massaged the person’s feet.
frontal bone parietal bone
occipitofrontalis
orbicularis oculi
levator labii superioris occipital bone
masseter
orbicularis oris
zygomaticus major risorius
mandible bone
The HEad • 137
face (continued)
– Softly place your fingertips on the fore-  Continue with that same motion, this time
head. Gently glide them along the brow to the continuing beyond the temples until you’re
temple and back again. nearly at the ears, then back again.
frontal bone
parietal bone
occipitofrontalis
orbicularis oculi
levator labii superioris

occipital bone
masseter
orbicularis oris
risorius
zygomaticus major
mandible bone
The HEad • 139
 

face (continued)
– Now place your thumbs on the fore-  Next, place your middle fingers on the inside
head. Rub one thumb back and forth along ends of the eyebrows. Glide your fingers down
one brow at a time. the bridge of the nose and around the eyes to
the temples. When you reach the temple, gently
c a uti o n massage there.
Be sure not to place your fingers on the inside of the
eye socket.
 
The HEad • 141
occipitofrontalis
orbicularis oculi
masseter
orbicularis oris
mandible bone
face (continued)
occipitofrontalis
orbicularis oculi
masseter
orbicularis oris
mandible bone
 
The HEad • 143
– To continue, place one hand on each side  Next, gently squeeze the chin.
of the face and make small circles all over.

face (continued)
– Gently grasp the jaw at the chin and care- 
fully pinch along the jawline, almost to the ear.
 Now place your thumbs under the cheek-

bones and your fingers under the jaw, and mas-
sage the muscles under the chin.
Apply only very gentle pressure around the

throat to avoid causing discomfort or injury.

The HEad • 145
 
occipitofrontalis
orbicularis oculi
masseter
orbicularis oris
mandible bone
face (continued)
 With your hands in the same position, gently – Next, pull your hands up the face and
stroke the face from the inside of the eye to the over the cheek.
bottom of the cheekbone. This stroke helps to
drain the sinuses.

The HEad • 147
occipitofrontalis
orbicularis oculi
masseter
orbicularis oris
mandible bone
 
face (continued)
– Finish the face massage by working the  Finally, grasp both earlobes and give them a
earlobes. Grasp the ears and make small circles gentle tug.
with your thumbs along the ear from the lobes
to the tip.
 

The HEad • 149
frontal bone
parietal bone
occipitofrontalis
orbicularis oculi

occipital bone
masseter
orbicularis oris
risorius
zygomaticus major
mandible bone
Head
M ost of us have had our hair shampooed
for us, and so we know the pleasure of
a head massage. Once you have mastered the
– Place your hands on the head as shown
and use your thumbs to press along a line down
the center of the skull, from the widow’s peak to
strokes of the head massage, it won’t have to as far back as you’re able to reach comfortably.
wait for a trip to the salon.
 
The HEad • 151
frontal bone
parietal bone
occipitofrontalis
orbicularis oculi

occipital bone
masseter
orbicularis oris
risorius
zygomaticus major
mandible bone
head (continued)
Finish the massage by making small circles all The person you’ve massaged may feel so
over the scalp, as if you were shampooing the relaxed after a long session that he may even be
hair. a little wobbly on his feet afterward. So ask him
to get up slowly.
Now that the massage is over, be mindful of the To help the relaxing effects of the massage
fact that the person you’ve been massaging is last as long as possible, keep the room quiet.
likely very relaxed. So it’s not the time to flip on This isn’t the time to engage in loud conversa-
the lights or open the blinds. Instead, let your tion or to watch a comedy. Keep all activites low-
subject know you’re finished and offer to bring key for a few hours.
him some water or tea. Give him a few minutes
alone and let him sit up when he feels ready.
The HEad • 153
frontal bone
parietal bone
occipitofrontalis
orbicularis oculi

occipital bone
masseter
orbicularis oris
risorius
zygomaticus major
mandible bone
Targeted Massages
T he beauty of our massage is its versatility
and adaptability. If you don’t have the time
for a full-body massage, you can select one of
these massage sequences for a shorter, yet still
invigorating, massage.
Computer
User’s
Massage
Neck (pages 130–135)
Arms & Shoulders

(pages 106–119)
Hands (pages 120–127)

Targeted Massages • 155
Upper Body
Tension
Relief
Massage
Shoulders (pages 106–117)
Face & Head

(pages 128–153)
Massage
for tired
legs and
Feet
Feet & Legs (pages 56–85)
Find Out More

Glossary Latin Glossary
anterior: Located in the front. The following glossary explains the Latin
terminology used to describe the body’s
effleurage: One of the strokes used in Swedish
musculature. Certain words are derived from
massage. Effleurage, French for “touch lightly” or
the Greek, which has been indicated in each
“skim,” is the gentle sliding stroke that relaxes the
instance.
body and soft tissue before the massage begins.
You’ll use effleurage on each body part before
massaging it.
Upper Leg
friction: The deepest of the strokes used in
Swedish massage. Friction strokes use deep, vastus lateralis: vastus, “immense, huge,” and
circular motions on the muscles to break down lateralis, “of the side”
scar tissue and increase blood flow. vastus medialis: vastus, “immense, huge,” and
meridians: According to Traditional Chinese medialis, “middle”
Medicine (TCM), meridians are the pathways of vastus intermedius: vastus, “immense, huge,”
energy that flow through the body. and intermedius, “that which is between”
neutral position (spine): A spinal position rectus femoris: from rego, “straight, upright,”
resembling an S shape, consisting of a lordosis in and femur, “thigh”
the lower back, when viewed in profile.
adductor longus: from adducere, “to
petrissage: In Swedish massage, petrissage contract,” and longus, “long”
strokes squeeze, roll, and knead the muscles.
adductor magnus: from adducere, “to
posterior: Located behind. contract,” and magnus, “major”
medial: Located on, or extending toward, the gracilis: gracilis, “slim, slender”
middle.
tensor fasciae latae: from tenere, “to stretch,”
lateral: Located on, or extending toward, the fasciae, “band,” and latae, “laid down”
outside.
biceps femoris: biceps, “two-headed,” and
scapula: The protrusion of bone on the mid to femur, “thigh”
upper back, also known as the shoulder blade.
semitendinosus: semi, “half,” and tendo,
“tendon”
Find Out More • 157
semimembranosus: semi, “half,” and iliacus: ilia, variant of ilium, “groin”

membrum, “limb”
obturator externus: from obturare, “to block,”
sartorius: from sarcio, “to patch” or “to repair” and externus, “outward”
obturator internus: from obturare, “to block,”

and internus, “within”
Lower Leg
pectineus: pectin, “comb”
gastrocnemii: Greek gastroknémía, “calf [of the
leg]” and Latin suffix superior gemellus: from super, “above,” and
geminus, “twin”
soleus: solea, “sandal”
inferior gemellus: from inferus, “under,” and
tibialis posterior: tibia, literally “reed pipe,” and
geminus, “twin”
posterus, “coming after”
piriformis: from pirum, “pear”; therefore “pear-
tibialis anterior: tibia, literally “reed pipe,” and
shaped”
ante, “before”
quadratus femoris: quadratus, “square,
peroneii: peronei, literally “of the fibula”
rectangular,” and femur, “thigh”
flexor hallucis: from flectere, “to bend,” and
hallex, “big toe”
Torso
extensor hallucis: from extendere, “to stretch,”
and hallex, “big toe” transversus abdominis: transversus,
“athwart,” and abdomen, “belly”
rectus abdominis: from rego, “straight,

Hips upright,” and abdomen, “belly”
gluteus medius: Greek gloutós, “rump,” with
obliquus internus: obliquus, “slanting,” and
Latin suffix, and medialis, “middle”
internus, “within”
gluteus maximus: Greek gloutós, “rump,” with
obliquus externus: obliquus, “slanting,” and
Latin suffix, and maximus, “largest”
externus, “outward”
gluteus minimus: Greek gloutós, “rump,” with
serratus anterior: from serra, “saw”; therefore
Latin suffix, and minimus, “smallest”
“saw-shaped,” and ante, “before”
iliopsoas: ilia, variant of ilium, “groin,” and
Greek psoa, “groin muscle”
Find Out More (continued)

Back Upper Arm
trapezius: Greek trapezion, literally “small table” biceps brachii: biceps, “two-headed,” and
brachium, “arm”
rhomboid: Greek rhembesthai, “to spin”
triceps brachii: triceps, “three-headed,” and
latissimus dorsi: latus, “wide,” and dorsum,
brachium, “arm”
“back”
brachialis: brachium, “arm”
erector spinae: erectus, “straight,” and spina,
“thorn”
quadratus lumborum: quadratus, “square, Lower Arm

rectangular,” and lumbus, “loin”
brachioradialis: brachium, “arm,” and radius,
“spoke”
Chest extensor carpi radialis: from extendere, “to

bend,” Greek karpós, “wrist,” and radius,
pectoralis [major and minor]: pectus, “breast”
“spoke”
coracobrachialis: Greek korakoeidés, “raven-
flexor carpi radialis: from flectere, “to bend,”
like,” and brachium, “arm”
Greek karpós, “wrist,” and radius, “spoke”
extensor digitorum: from extendere, “to

Shoulders stretch,” and digitus, “finger, toe”
deltoid [anterior, posterior, and medial]: flexor digitorum: from flectere, “to bend,” and
Greek deltoeidés, “delta-shaped” digitus, “finger, toe”
supraspinatus: supra, “above,” and spina,

“thorn”
Neck
infraspinatus: infra, “under,” and spina, “thorn”
sternocleidomastoid: Greek stérnon, “chest,”
subscapularis: sub, “below,” and scapulae, Greek kleís, “key,” and Greek mastoeidés,
“shoulder [blades]” “breastlike”
teres [major and minor]: teres, “rounded” scalenes: Greek skalénós, “unequal”
levator scapulae: from levare, “to raise,” and splenius: Greek spléníon, “plaster, patch”
scapulae, “shoulder [blades]”
Find Out More • 159
Resources Gaiam
http://www.gaiam.com
Books Clothing, supplies, and resources for massage,
Braun, Mary Beth and Stephanie J. Simonson. yoga, and fitness
Introduction to Massage Therapy. Philadelphia: Massage King
Lippincott Williams & Wilkins, 2007. http://www.massageking.com
Massage tables for home users; gifts and
Downing, George. The Massage Book: 25th
accessory kits
Anniversary Edition. New York: Random House,
1998. Massage Warehouse
http://www.massagewarehouse.com
Lidell, Lucinda. The Book of Massage: The
Features a wide variety of massage products—
Complete Step-by-Step Guide to Eastern and
especially aromatherapy products (essential oils
Western Technique. Fireside, 2001.
and blends, mists and sprays, candles), massage
Maxwell-Hudson, Clare. The Complete Book of equipment (tables and chairs, table accessories,
Massage. New York: Random House, 1988. tools), and music
OmStream
http://www.omstream.com
Web Sites Downloadable music for massage and yoga
American Massage Therapy Association One Touch Massage
http://www.amtamassage.org/ http://www.1massagestore.com
Professional association for massage therapists; Massage furniture (massage tables, bolster
features extensive information about massage for pillows, sheets and linens, chairs, and stools) as
consumers well as tools and supplies (lotions and oils)
Best Massage Pristine Planet
http://www.bestmassage.com http://www.pristineplanet.com
Portable and stationary massage tables; Eco-friendly natural and organic massage oils
accessories including massage table covers,
bolsters and supports, DVDs, books, and music Scandle
http://www.abodycandle.com
Core Products Soy candles in a variety of scents that melt into
http://www.coreproducts.com massage oil
Massage cushions, bolsters, and oil and lotion
holsters Sequoia Records
http://www.sequoiarecords.com
Music for meditation, yoga, spa, and relaxation
Credits & acknowledgments

All photos by Jonathan Conklin/Jonathan Conklin
Photography except for the following pages:
8 vnlit/Shutterstock 9 Matt Antonino/Shutterstock
11 Night and Day Images/Shutterstock 11 Jerko
Grubisic/Shutterstock 13 Gunnar Pippel/Shutterstock
15 Igumnova Irina/Shutterstock 15 viviamo/Shutterstock
16 GG.Image/Shutterstock 61 Perkus/Shutterstock
87 Wolfgang Amri/Shutterstock 108 Anatoly Khudobin
Models: Monica Ordonez and Roland Szegi
All illustrations by Hector Aiza/3D Labz Animation India
Acknowledgments
The author and publisher offer thanks to those closely
involved in the creation of this book: Moseley Road
president Sean Moore; editor Lori Baird; editorial director
Lisa Purcell; art director Brian MacMullen; designers
Holly Lee and Neil Dvorak; and assistant editor Jon
Derengowski.

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MASSAGE MASSAGE

Human touch is a powerful force, and

Dr. Abby Ellsworth

Thunder Bay Press

Copyright © Moseley Road Inc. 2009

Copyright under International, Pan American, and Universal Copyright Conventions.

All notations of errors or omissions should be addressed to Thunder Bay Press,

ISBN: 978-1-60710-503-9 (ebook)

dr. abby ellsworth

San Diego, California

1 Upper Body: Back 18

2 Lower Body: Back 42

5 The Head 128

Targeted Massages 154

techniques to create a shorter massage. For

how to set the mood, and even which oils work

massage. You’ll also find “Caution” boxes that

Preparing the Table

WITH and aGaInsT THe MUsCLe GraIn

Massage Rules of Thumb

More about Massage Oils

T here are some parts of the body that

 Upper Body: Back

Y our aching back! So much conspires to

trapezius levator scapulae

pelvis gluteus maximus

The Back (continued)

A massage always starts with effleurage, or the 

 Next, place each of your palms on either side

 While maintaining constant contact with his

The Back (continued)

 Once you’ve finished with the effleurage 

– Next, place one hand atop the other and

the BaCk (ContInued)

the BaCk (ContInued)

– For the first stroke, firmly but gently pull

–5 While standing in front of one of your

the BaCk (ContInued)

  Glide the meaty

2–3 Next, squeeze the traps muscle with both

the BaCk (ContInued)

– In the next move you’ll be pressing your

4 The levator scapulae are the muscles that 4

The Back (continued)

The Back (continued)

–2 For the next move, you’ll be working

you want to maintain contact with your subject’s

– To begin the transition, place your arms

Lower Back (continued)

2 Next, use your fingertips as above to “scrape”

 Lower Body: Back

T he glutes—also known as your butt mus-

 First, make a fist with one hand, and place M a s s a g e T ip s

 Next, make fists with both hands and gently greater

pressing with one fist and then the other.

 To continue, rotate your fists, in the same

starting with effleurage again.

– Now, standing near your subject’s feet,

 When you reach the upper thigh, be sure to 