How to Give a Proper Hand Massage

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An expert guide to pain & stress relief with a hand massage
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Our hands take a beating every day and can hold a surprising amount of stress. A hand massage can be a quick and rewarding way to relieve pain and tension in someone's hands and leave that person feeling relaxed and refreshed. Keep reading for a step-by-step guide to giving someone a hand massage (or yourself), plus expert tips from massage therapists along the way. You’ll also discover the many benefits of hand massage, including as a relief for carpal tunnel syndrome and arthritis.

Massaging Someone Else's Hand

Apply massage oil or lotion to the person’s hands, one hand at a time. While their palms face down, massage their fingers, the back of their hand, and their wrists using your thumbs. Flip their hand over and massage their palms using circular movements, stretch out their fingers, and finish with long, gentle strokes.

Section 1 of 4:

How to Give a Hand Massage

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  1. You should be able to reach their hands comfortably. If possible, sit across from the person at a desk or table that is narrow enough to reach across easily, and place a towel on the table. Then, ask the person to rest their hands palms down on the towel. [1]
    • It’s ok if you don’t have a table available. You can do this massage seated while facing one another on a couch, using two chairs, or even standing.
    • Follow the steps ahead on one hand first, and then repeat the process on the other hand. A proper hand massage should take about 5 minutes per hand. [2]
  2. This will help your hand glide over the other person's skin better. Use approximately 1 ⁄ 4 teaspoon (1.2 mL) to 1 ⁄ 2 teaspoon (2.5 mL) of massage oil per hand, or a coin-sized dollop of lotion. You can always apply more oil or lotion as needed during the massage.
    • Popular oils used for massage include sweet almond oil, olive oil, coconut oil, and grapeseed oil. [3]
    • You can even use sesame oil or shea butter, but be sure to ask the person if they have a nut allergy before applying almond oil.
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  3. Use smooth, gentle strokes (called "effleurage") to apply the oil or lotion and warm and relax the muscles of the hand. [4]
    • Apply the lotion using your palm in 3 to 6 long, smooth strokes to the back of the fingers and hand.
    • Flip the hand over and smooth more lotion or oil into the palm and fingers. Work from the tips of the fingers to the wrist, and then back down to the fingers.
  4. Hold the person's hand, palm down. Beginning with the pinky finger, pinch the tip of the finger firmly for a moment. Then, using firm, short strokes with your thumb, massage up the finger towards the knuckle. Finally, squeeze the finger all over.
    • Repeat the process with each finger, and finish with the thumb.
    • Be sure to ask the person you are massaging if the pressure feels right, and remind them to speak up if they would like more or less pressure at any time.
  5. Hold the person's hand in your hand (palm down) and use your thumb to massage the back of the hand. Place the pad of your thumb between the pinky and ring finger. Then, using medium pressure, slide your thumb along the finger bone, up towards the wrist.
    • Repeat this process, working your way up along each finger bone.
    • When you get to the thumb, take some extra time. Massage the webbed area between the thumb and index finger, using a circular motion.
  6. With the hand still face down, use both of your thumbs to massage the wrist using a small, circular motion. Focus first on the middle of the wrist, and then move to the sides. [5]
  7. Turn the person's hand over, and cradle it in both hands. Then massage the palm in small, circular movements using your thumbs. Begin in the middle of the palm, and work your way towards the sides, and then up towards the wrist. [6]
    • Massage therapist Will Fuller believes there are also alternatives to massaging hands without using your thumbs. While their palm faces up, “spread the fingers and the thumb out to separate the tissue, and then use your fist or the second knuckle of your hands to massage into the area.” [7]
  8. Hold the person's hand palm down, and then interlace your fingers with theirs to stretch and separate the fingers. Grasp their whole hand in yours, and gently push back to stretch the wrist a bit. Then, slowly and carefully turn the wrist from right to left, and then left to right. [8]
  9. Hold the hand in yours, palm down, and give several long strokes with your palm and fingers. Begin at the back of the wrist, and smooth your hand down towards the fingers.
  10. Use the same steps to massage the person's other hand. Try to be consistent in the motions you use and the amount of time you spend on each hand.
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Section 2 of 4:

How to Give Yourself a Hand Massage

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  1. Make a tight fist with each hand, and then stretch your fingers out as far as you can. Repeat this 4 or 5 times. Then make a loose fist with each hand, and roll your wrists in circles 5 times in each direction. [9]
    • When massaging yourself , you can continue to do any other stretching movements that make your hands feel good, for as long as you like.
  2. Use smooth, rapid strokes to warm up the muscles, and massage the oil over every surface of each hand. Don't forget the back of your hands, your wrists, and between each finger. [10]
    • You can also do this massage without oil or lotion if preferred.
  3. Beginning with your right hand, pinch the tip of each finger of your left hand firmly between your thumb and index finger. Squeeze them from front to back, and side to side. Don't forget your thumb!
    • Now switch to use your left hand to pinch the fingers of your right hand in the same fashion.
    • Try to relax the hand that is on the receiving end of the massage for the best effect.
  4. Begin with your right hand, and massage each finger of your left hand. Start at the base (near the knuckle) and gently twist and pull on your finger as you massage to the fingertip. [11]
    • When finished, massage the fingers of your right hand with your left.
  5. Use your right hand to pinch the webbing between your left thumb and index finger. Grip the skin firmly and pull, sliding your fingers down until your skin snaps free from your grasp. Then repeat the process with the rest of the fingers on the left hand.
    • When you have finished the left hand, massage your right hand using your left hand.
    • Only use as much pressure as is comfortable.
  6. Hold the palm of your left hand in the palm of your right (it should look like you are shaking hands with yourself.) Then, use your right thumb to massage the back of your left hand. Begin at the knuckle of your pinky finger, and using short, firm strokes, massage upwards toward your wrist. Repeat the process for each finger and your thumb. [12]
    • Spend extra time on any areas that need extra attention.
    • When you finish with one hand, switch to repeat with the other.
    • Massage therapist Joel Giffin (PT, DPT, CHT Master) suggests “turning one palm up towards the ceiling and taking the palm of your opposite hand and rubbing into it. You can even make a little bit of a fist and flex your wrist up, in order to activate those muscles as you push with the opposite thumb into that tight spot.” [13]
  7. Cradle your left hand in your right, and use your thumb to massage your inner wrist, using a circular motion. Then, switch hands and repeat.
  8. Hold one hand in the other, and massage your palm using small, circular, firm motions. Begin in the center, and work your way to the sides, paying special attention to any sore areas. Finish massaging each hand by pressing firmly on the center of your palm for a few moments. Then switch hands and repeat. [14]
  9. When you are done, gently shake out your hands. Swivel your wrists a few times, and then clench your fists and stretch out your fingers. Your hands should feel rejuvenated and refreshed.
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Section 3 of 4:

Benefits of Hand Massages

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  1. 1
    Improves Blood Circulation Massaging the hands can benefit circulation involving both the flow of lymph and blood flow. The friction between the skin and fingers is what does the work to improve circulation and remove lymph materials, which include waste products and toxins in the body. [16]
    • Massaging hands can help increase blood flow and circulation to reduce the inflammation associated with arthritis and improve joint mobility. It’s able to loosen stiff joints and relieve tension. [17]
    • Increasing circulation via hand massage also benefits neuropathy, since it gets the blood moving through areas that may be experiencing nerve damage that causes numbness, weakness, or pain.
  2. 2
    Reduces Inflammation and Pressure Massaging hands stimulates the lymphatic system, which aids in removing waste products from the tissues. This results in a decrease of both swelling and inflammation. Hand massage also reduces inflammation and pressure by improving circulation and decreasing stress hormones in the body. [18]
    • When swelling of the hand occurs because of fluid buildup in the tissues, due to injury, inflammation, or infection, massage can help increase blood flow and reduce swelling and fluid accumulation.
  3. 3
    Relieves Pain Performing hand massage is known to alleviate pain on the hands and the wrists by increasing blood flow. It also encourages oxygen and nutrients to flow back into the hands and wrists so the healing process can move along more quickly. [19]
    • Hand massage specifically benefits those with carpal tunnel syndrome, which causes numbness, tingling, and weakness. Massaging the wrist, hand, and forearm is believed to reduce inflammation and pressure on the median nerve. [20]
    • Getting or giving yourself hand massages can help those with pain from repetitive motions and overuse of the muscles in the fingers, hand, wrist, and forearm. It’s also said to help improve circulation and reduce pain in overused joints, while increasing the range of motion and flexibility so further injury can be prevented. [21]
  4. 4
    Improves Grip Strength Hand massage can also help increase grip strength needed for various sports and physical activities. Along with grip-strengthening exercises , massaging the hands, fingers, and wrists is used when rehabilitating those areas of the body; it’s also said to help reduce muscle pain and delay soreness after working out. [22]
    • Those with carpal tunnel syndrome can also experience poor grip strength, as well as people with nutritional deficiencies or a lack of physical activity.
  5. 5
    Reduces Anxiety Just as a full body massage has a generally positive effect on promoting relaxation, hand massage also helps release endorphins to create a feeling of well-being. It’s said to decrease cortisol levels, which also reduces stress and anxiety . It can also positively affect headaches, mood, and quality of sleep. [23]
    • Massage encourages the release of serotonin and dopamine, which are neurotransmitters linked to positive moods and feelings of peace.
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Section 4 of 4:

Hand MassageTechniques

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  1. 1
    Effleurage Effleurage includes long strokes using gentle pressure. Therapists usually use open palms or thumbs to apply a lotion or oil and prepare the client’s body for deeper pressure to come. It can also be used as a transition technique and a way to finish a massage session. [24]
    • Effleurage means “to skim” or “to touch lightly” in French.
  2. 2
    Petrissage To perform petrissage, a therapist uses their palms, fingertips, knuckles, or forearms in a rhythmic kneading motion. Petrissage movements include rolling, wringing, lifting, and squeezing to release tension in the muscles and tissues beneath the skin. [25]
  3. 3
    Friction Friction is short circular movements where a therapist uses their palms, thumbs, and finger pads to bring heat to the muscles. It’s considered a way to concentrate petrissage-like techniques in a particular area and is said to help break up scar tissue.
  4. 4
    Vibration Vibration occurs when a therapist uses their fingertips to create rapid back-and-forth trembling movements using light pressure. It’s usually not performed for longer than 20 seconds at a time; vibration helps improve circulation, releases tension, increases lymphatic flow, and even decreases stress. [26]
  5. 5
    Tapotement Tapotement involves quick, rhythmic movements like patting, clapping, knocking, or pounding the body. Therapists typically perform tapotement using the outside of their hands or by cupping their hands. Tapotement can help reduce delayed onset muscle soreness, improve range of motion, release muscle tension, and help calm the nervous system. [27]
    • Tapotement is also referred to as “percussion.”
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      References

      1. ↑ https://youtu.be/p8WgP14V2bo?si=ovO_MoVMeBIPTmdw&t=125
      2. ↑ http://www.ncbi.nlm.nih.gov/pubmed/15297952
      3. ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5796020/
      4. ↑ https://youtu.be/p8WgP14V2bo?si=tGMNPCjkGCs3JIjx&t=138
      5. ↑ https://youtu.be/p8WgP14V2bo?si=UsnwWKKSJVg-LvBB&t=251
      6. ↑ https://www.professionalbeauty.com.au/beauty/give-perfect-hand-arm-massage/
      7. ↑ Will Fuller. Certified Massage Therapist. Expert Interview. 9 January 2020.
      8. ↑ https://www.professionalbeauty.com.au/beauty/give-perfect-hand-arm-massage/
      9. ↑ https://www.health.harvard.edu/pain/5-exercises-to-improve-hand-mobility
      1. ↑ https://www.youtube.com/watch?v=6wUWDlfSQN8
      2. ↑ https://www.inspireculture.org.uk/documents/1661/19_give_yourself_a_hand_massage.pdf
      3. ↑ https://www.inspireculture.org.uk/documents/1661/19_give_yourself_a_hand_massage.pdf
      4. ↑ Joel Giffin, PT, DPT, CHT. Physical Therapist. Expert Interview. 26 October 2020.
      5. ↑ https://www.inspireculture.org.uk/documents/1661/19_give_yourself_a_hand_massage.pdf
      6. ↑ Marty Morales. Professional Massage Therapist. Expert Interview. 20 Dec 2019.
      7. ↑ https://www.physio.co.uk/treatments/massage/benefits-of-massage/improved-circulation.php
      8. ↑ https://www.aiam.edu/massage-therapy/benefits-of-hand-massage/
      9. ↑ https://www.physio.co.uk/treatments/massage/benefits-of-massage/reduced-swelling.php
      10. ↑ https://www.aiam.edu/massage-therapy/benefits-of-hand-massage/
      11. ↑ https://www.aiam.edu/massage-therapy/benefits-of-hand-massage/
      12. ↑ https://www.aiam.edu/massage-therapy/benefits-of-hand-massage/
      13. ↑ https://pmc.ncbi.nlm.nih.gov/articles/PMC4913123/
      14. ↑ https://www.aiam.edu/massage-therapy/benefits-of-hand-massage/
      15. ↑ https://www.amtamassage.org/publications/massage-therapy-journal/basics-of-massage-therapy/
      16. ↑ https://www.amtamassage.org/publications/massage-therapy-journal/basics-of-massage-therapy/
      17. ↑ https://www.amtamassage.org/publications/massage-therapy-journal/basics-of-massage-therapy/
      18. ↑ https://www.amtamassage.org/publications/massage-therapy-journal/basics-of-massage-therapy/

      About This Article

      Article Summary X

      To massage someone’s hand, you should create a relaxed environment first. Try sitting opposite the person, and ask them to place their hands flat on a towel. Rub massage lotion or oil into their hand in long strokes, working from the fingertips to the wrist. You should also massage each finger individually and the gaps between each finger on the back of their hand. Use your thumbs to massage their palm in a circular motion. Once you’ve completed the first hand, repeat the process with their other hand. For tips on how to massage your own hand, keep reading!

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