Known for their relaxing virtues, but also for their action against back pain or cellulite, and whether exercised by professionals or not, massages are acclaimed by the French. The fact remains that massaging a friend or his partner still requires a certain know-how and a good knowledge of techniques, as well as the most sensitive areas of the body. Invited Monday of Without appointment , on Europe 1, the masseur-kinesitherapist and osteopath Nicolas Bertrand, author of The Encyclopedia of the massage , gives us his advices to succeed at best.
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When should you massage?
For a relaxing massage, Nicolas Bertrand advises to practice it rather late in the day, "when accumulated by stress and stress". But massage can also be done before a sports activity to tone the body. "The massage is an indication of what will happen," says the masseur-physiotherapist. "If you have a toning massage, you are inviting your body to wake up.If you give a slow massage, you will enter a phase of relaxation, relaxation."
In what environment?
For a good massage, it is important to "prepare the environment" around you, said Nicolas Bertrand, who advises to calm down, as well as "unplug his phone". The massage should be done on the ground, for example on a yoga mat or mattress. "You can raise the legs a little" of the person you are massaging, as well as position your head on "a horseshoe rolled towel," says the masseur, adding that candles for the mood, as well as a little heating, can promote a good massage.
For the choice of the substance used, "I recommend the cream to start, rather than the oil," advocates Nicolas Bertrand, advising to avoid putting it directly on the skin, but rather in the palm of his hand, which allows to warm it up.
Which areas should be massaged first?
You can start by massaging your back, "a very wide area where you can test a lot of techniques". In this area, says Nicolas Bertrand, "we can start with a technique of effleurage, a very simple technique, with a very soft pressure, like a caress, which allows to go around the back, its contours, to know 'There is muscle tension, pain, etc.' On the other hand, the physiotherapist reminds that certain zones must avoid being massed, in particular by the beginners: the genitals, the chest, the back of the knee, or the groin.
You can then switch to the snap-slip technique. "We will rely more heavily on areas a little more tense," illustrates Nicolas Bertrand, "trying to go a little deeper passing under the skin system, under the muscular system."
Another technique available is that of modeling, a fairly gentle technique, with a massage done with the fingertips, "to avoid being too deep in the muscles of the face, which is a very sensitive area". Coming from Asia, the technique of percussion is done, either with the hand flat, or with the closed fists, by bouncing them on the skin, or with both hands superimposed. This technique, says Nicolas Bertrand, "can act on relaxation, but also on energetic areas such as the meridians of the liver or heart."
In case of muscle tension causing headaches, the specialist advises to massage the temples, "turning very slightly with rotational movements, until you get a feeling of relaxation, before moving to the front".