To give a full body massage at home, work in a fixed order: back and shoulders first while the person lies face down, then the backs of the legs, then turn them over for the arms, hands, front of the legs, feet and finally the scalp. Keep one hand in contact, use slow strokes and medium pressure, and keep every part you are not working on covered and warm. The sequence below takes about 45 minutes.
A full body massage is the most generous thing you can give someone with your hands. It is also the one people are most scared to try, because it feels like there is too much to remember. There is not. A good full body massage is just a handful of simple strokes, repeated slowly, in the right order. Learn the order once and you can do it with your eyes closed.
Prepare the room and the bed
- Warmth. A full body massage means lying still for 45 minutes. Warm the room more than feels necessary.
- A firm surface. The firmest bed in the house, covered with an old sheet and a large towel.
- A face-down position that lasts 25 minutes. This is where most home massages fail. Turning the head to the side for that long is uncomfortable. A massage headrest for the bed keeps the head straight like a massage table does.
- Supplies within reach. Oil or lotion, two large towels, a small pillow for under the ankles and knees, and a blanket.
The 4 strokes you need
| Stroke | How to do it | Where to use it |
|---|---|---|
| Gliding (long strokes) | Flat, relaxed palms sliding slowly over the skin with oil | Back, legs, arms: to start and finish every area |
| Kneading | Lift and squeeze the muscle gently between thumb and fingers, like dough | Shoulders, calves, thighs, upper arms |
| Thumb circles | Small, slow circles with the pad of the thumb | Beside the spine, palms, soles of the feet |
| Palm press | Heel of the hand presses in, holds for a moment, releases | Back muscles, thighs, soles |
The 45-minute full body sequence
Face down (25 minutes)
- Back and shoulders (12 minutes). Long glides from the lower back to the shoulders, kneading on top of the shoulders, thumb circles beside the spine, then palm presses. Our back massage guide and shoulder routine break each step down.
- Lower back (4 minutes). Broad, gentle strokes and slow thumb circles beside the spine. See how to massage the lower back.
- Backs of the legs (9 minutes, about 4.5 per leg). Cover the back, uncover one leg. Glide from the ankle up to the thigh, knead the calf and thigh, skip the back of the knee, finish with long glides. Then the other leg.
Face up (20 minutes)
Hold the towel or sheet up as a screen while they turn over, then place a pillow under the knees.
- Arms and hands (7 minutes). Glide from the wrist up to the shoulder, knead the upper arm, then thumb circles in the palm and gentle pulls along each finger. Hands are often the surprise favorite.
- Fronts of the legs and feet (8 minutes). Light glides up the shin and thigh (no pressure on the shin bone), then the feet: thumb circles on the sole, a gentle squeeze of each toe, palm press on the arch.
- Neck and scalp (5 minutes). Sit at the head of the bed. Fingertip circles at the base of the skull, then slow circles through the scalp as if shampooing in slow motion. End with your hands resting still for a few breaths.
- Back and shoulders — 12 min
- Lower back — 4 min
- Backs of the legs — 9 min
- Arms and hands — 7 min
- Fronts of the legs and feet — 8 min
- Neck and scalp — 5 min
Covering, warmth and comfort
Only uncover the part you are working on, then cover it again before you move on. It keeps the person warm, and warm muscles relax more easily. It also makes the whole experience feel calm and respectful, the way it does in a good spa. Keep a blanket on top of the towel if the room is cool, and check in once: "Warm enough? Pressure OK?"
Beginner mistakes to avoid
- Too much oil. Start with a small amount warmed in your hands. You can always add more.
- Pressing on bones or joints. Spine, knees, shins, elbows and the front of the neck get light strokes only.
- Breaking contact. Keep one hand on the body when you move or reach for oil.
- A twisted neck for 25 minutes. The face-down half is the longest part. If the head is turned to the side, the person will be stiff by the time they turn over. That is the problem a face cradle solves.
- Rushing the end. The last two minutes are what people remember. Slow down, not up.
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Get the Bed Cradle — 10% off today →Frequently asked questions
What is the correct order for a full body massage?
A simple order is back and shoulders, lower back and backs of the legs while face down, then arms and hands, fronts of the legs and feet, and finally the neck and scalp while face up.
How long does a full body massage take at home?
About 45 to 60 minutes. The sequence in this guide takes about 45 minutes, plus a few minutes to set up and rest afterward.
Can you give a full body massage on a bed?
Yes. Use a firm bed covered with towels. For the face-down half, a face cradle for the bed keeps the head straight so the person stays comfortable for the full 25 minutes.
Which parts of the body should you avoid when massaging?
Do not press on the spine, joints, the shins or the front of the neck, and skip any area with an injury, bruise, rash or swelling.
What oil should I use for a full body massage?
A mild, unscented oil or lotion is the safest choice. Warm a small amount in your hands first and add more only when your hands start to drag.
The full body massage starts face down
The Vitabyo Bed Cradle lets the person lie face down on your bed with the head straight and arms supported for the whole first half. $128, free US shipping, 30-day returns.
See the Bed Cradle →Massage at home is for relaxation. Skip any area with a fresh injury, bruise, rash or broken skin. If the person is pregnant, has a medical condition or recently had surgery, check with a healthcare provider first. The Vitabyo Bed Cradle is a comfort accessory, not a medical device.