How to give a back massage

A good back massage is mostly about two things: going slowly and staying in touch. Here is a simple routine anyone can follow.

Before you start

• A warm room, a towel and a little oil or lotion, warmed in your hands first.
• Agree a word for lighter or stop.

The steps

1. Settle. Rest both hands on the back and breathe together.
2. Spread the oil with long, slow strokes up either side of the spine and down the sides.
3. Fan strokes outwards and upwards from the lower back.
4. Knead the sides of the back and the tops of the shoulders, like bread dough.
5. Thumb glides up either side of the spine, never on it.
6. Circle the shoulder blades with your fingertips.
7. Lean in on the lower back with flat palms.
8. Forearm glides from shoulder to lower back.
9. Feather strokes, slower and slower.
10. Rest under a warm towel.

Pressure

Ask for a number from one to ten and aim for six. Go lighter on the neck, behind the knees and anywhere bony.

Let a voice guide you

Slow Hands reads each step aloud with a gentle timer, so you don't have to look at a screen.

Choose a session