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The iGD Sports Massage: An effective massage technique for you to use at home
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The iGD Sports Massage: An effective massage technique for you to use at home

The iGD Sports Massage targets all of the four major muscles of the back; Quadratus Lumborum, Erector Spinae, Latissimus Dorsi and Trapezius.

These are big expanses of muscle and will give you a great start to practice on your partner.

Important to note; this massage performed at home should be pleasant and not painful. Unless you are a trained therapist, you should never go into deep tissue massage, so keep it light.


The method

Step 1: Start with a gentle stroke

Gentle stroking of the skin allows your partner to get used to your touch without reacting, allowing them to relax and your hands to become the same temperature as their skin. Try using an oil or balm, however make sure you skin test it first and check the receiver doesn't have any allergies.

Step 2: Begin making circular movements with your hands (this is called Effleurage)

Effleurage massage is the easiest to use once you have covered the muscle groups with stroking. Effleurage, a French word meaning "to skim" or "to touch lightly on", is a series of massage strokes.

This is a soothing, stroking movement used at the beginning and the end of the body massage. It is also used as a linking move between the different strokes and movements. Effleurage is basically a form of massage involving a circular stroking movement made with the palm of the hand.

Step 3: Direct your hand movements towards the heart

Always direct your strokes towards the heart or if you imagine a transverse line running through the body at heart level. This will help with lymphatic drainage, which means any tissue fluid is eased in the direction of the heart, making it easier for the bloodstream to pump it away.

Step 4: Increase the pressure slightly using your palms and thumbs

If you’re confident at pressing a little harder and your partner is comfortable and relaxed then use your palms and thumbs to knead the muscle.

Use small circular motions applying pressure and imagine doing this over the face of a clock. The pressure should build up from 9 o’clock to 3 o’clock through the circular motion. If the pressure is too much for your partner to enjoy, go a little lighter.

Step 5: Keep an eye out for your partner's 'trigger points'

If you encounter any painful areas of the muscle, these are called 'trigger points' and you should ease back the pressure as this may be a sign of previous injury or tension.

It's always best to consult a Physiotherapist or trained massage therapist if this occurs to fully assess any musculoskeletal issues. It's ok to gently massage these trigger points, but don’t try and kneed them out as remember this is meant to be enjoyable!

Step 6: Begin to wind down

Finish with some more stroking and make sure you have a glass of water ready as not only can massage change your blood pressure, it also helps to flush out any toxins you’ve just moved around your body.

If you’re the one being massaged, don’t stand up too quickly as you can become lightheaded from massage as your blood pressure changes.

Step 7: Now change positions; it's your turn!

If you’re the one being massaged, don’t stand up too quickly as you can become lightheaded from massage as your blood pressure changes.


See how it works


Muscles targeted

QUADRATUS LUMORUM

The quadratus lumborum is a muscle of the posterior abdominal wall. It is the deepest abdominal muscle and is commonly referred to as a back muscle. It is irregular and quadrilateral in shape and broader below than above.

ERECTOR SPINAE

The erector spinae muscle, also known as sacrospinalis and extensor spinae is from the deep muscles of the back. It lies superficial to the transversospinales muscle group and deep to the intermediate group of back muscles (serratus posteriorsuperior and inferior). 

LATISSIMUS DORSI

The latissimus dorsi muscle, whose name means "broadest muscle of the back", is one of the widest muscles in the human body. Also known as the 'lat', it is a large, flat triangular muscle that is not used strenuously in common daily activities, but is important in many exercises such as pull-ups, chin-ups and lat pulldowns.

TRAPEZIUS

The trapezius is a large paired trapezoid-shaped surface muscle that extends longitudinally from the occipital bone to the lower thoracic vertebrae of the spine and laterally to the spine of the scapula. It moves the scapula and supports the arm.

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