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Sheet Massage
The Ultimate Cradle
Not many people know about the sheet massage technique, but those who experience it are immediately impressed by its effectiveness. Sheet massage needs to be experienced to understand how well it works. After reading this article, try practicing it on a friend and then let her try it on you. You’ll be amazed by how relaxing it is and how easily you achieve results that would take much longer, and require more effort, in a regular massage. Your clients, and your hands, will welcome the change of pace.
What it is
Sheet massage is a way of massaging without directly touching the body with your hands. Instead, you use a sheet. The sheet cradles the body part being worked on, allowing the client to let go more deeply than is possible through hands-on touch. The result is greater relaxation and a much deeper stretch. For the therapist, using a sheet allows you to perform range-of-motion exercises and manipulate your client’s body with greater ease and less strain.
To illustrate the relaxation effect of a sheet, try this exercise: Support your elbow with the opposite hand, and see how far you can get your arm and shoulder muscles to let go and relax. Now make a sling, using a bandana or towel, by tying the ends together behind your back and slipping your arm through the opening. Relax your arm. Notice how deeply it lets go, from the shoulder all the way down. Even though human touch is incredibly soothing and nurturing, there is an undeniable difference in the degree to which a body part can , and automatically will, let go when it is held in a protective cradle – such as a sheet.
“When I first lay down on the sheet, I was not expecting to have the reaction I did,” says David Anderson, a massage therapist in Boulder, Colorado. “Within moments I felt as if I was in a deep sleep. My head felt heavy and then my body followed suit.
“I never thought a sheet could feel so good, but it caressed me and lifted me and opened me up more than yoga classes ever did,” Anderson continues. “It felt like a large hand was rocking and massaging and nurturing me all at the same time.”
In addition to the profound effect that sheet massage has on the client, there are advantages for the massage therapist as well. Even if you love what you are doing now, perhaps hands-on massage work has begun to take its toll on your thumbs and fingers. Although sheet massage requires you to use your hands to grasp the sheet, it relies more on arm strength and body position leverage. As a result it offers respite between the sessions where you must use your hands to gain results and gives the finger joints a rest.
How it’s done
Sheet massage not only feels good, it’s fun and easy to do. It does, however, require a floor space large enough to do full-body moves. All of the work will be done with you, the therapist, either kneeling or standing above your client. If you decide to integrate sheet massage into your table work, you will have to choose moves that would work for a table and perhaps adjust them a bit. Either way, it is best to learn the movements on the floor, as it is the easiest and safest place to start.
For floor work, the client usually remains dressed. The moves on the ground are more dynamic than they would be on the table and could chafe bare skin. The moves are also sometimes a bit exposing, and the client will feel more comfortable clothed or at least wearing underwear. The moves that you would be doing on a table are not as exposing or dynamic as the floor moves, thus is not necessary for a table client to be dressed.
Whether on the ground or on a table, the client should remove jewelry, loose clothing and shoes.
Contraindications
While sheet massage can be considered a safe technique that is easy on the body (yours and your client’s), as with any massage technique there are precautions you should take. Always ask your client about any injuries or areas of sensitivity, and adjust your routine accordingly. Also, if your client is large and you do not feel that you can comfortably lift his weight, do not attempt some of the moves that require greater strength, such as the Back Lift, Jelly Belly or Hip Tilt. Instead focus in the head, arms and legs, as these areas will greatly benefit from sheet massage and will still relax the body. You should practice all the moves on friends or family members of different body shapes and sizes to find your comfort zone before working on clients. As you work through the routine, check in often with your own body and with your client to make sure that of you are comfortable.
Preparation
In order to perform sheet massage on the ground, you must find a surface that is flat and free of any debris or dips. If you are working on a hard surface, you will want to lay a thick blanket on the ground. If working on a carpet, a soft sheet will suffice. If you have a large and very flat futon, that would be ideal. If the person is fully dressed and on a soft clean surface, there is no need for either a blanket or a sheet. If using a floor covering, tether the corners down so the surface is taut, and straighten it out as you go.
Once you have prepared the ground that you will work on, fold a twin-sized cotton sheet (twin is best because it is not too cumbersome in your hands), lengthwise into a one- or two-foot panel. This will be placed under the body part you will be working on.
Slide the folded sheet under the appropriate body part until it is centered, leaving enough length at each end for you to grasp firmly. Make sure you are in a comfortable position, either standing or kneeling, with your body positioned so you do not get in the way of the movements of your client’s body. Gently lift the ends of the sheet lightly until you feel it tug slightly against the body. Readjust your hands so that they are in a comfortable position and then gently and slowly lift the body party in the sheet. How high you lift will depend on the body [art involved and on the moves intended. In general, only lift as high as necessary to get the range of motion that is desired and is comfortable for the client and for you. Slowly rock the body part back and forth in the sheet, moving your hands up and down and left to right like a puppeteer.
The 10 moves
Head Roll
The head is a good place to begin a sheet massage, because relaxation here will affect the entire body. I like to start in a kneeling position behind the client’s head so that he feels safe. Place the sheet beneath the head, making sure the panel is wide enough to completely cradle it (Photo 1). Gently lift the head a few inches, and alternate moving your hands up and down, allowing it to slowly roll from side to side (Photo 2). It is important to go slow with the head or the client may feel unnerved. Once you feel the full weight of the head resting in the sheet, you can move a bit faster and make the movements slightly larger (Photos 3 – 4). Eventually come to a standing position, where you can more easily bring the head into an extended position that stretches out the neck, by carefully pulling upwards (Photos 5 – 6).
Play with the movements so that the head moves up and down as well as left and right. When you are done with the head, gently lower the sheet until it is resting on the ground. Wait a moment for the client to adjust to the stillness and then remove the sheet.
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Photo 1: Start the Head Roll by kneeling behind the client with their head securely cradled in the sheet.
Photos 2 – 4: Gently lift the head a few inches and roll from side to side, gradually making the movements faster and slightly larger.
Photos 5 – 6: Come to a standing position and gently pull the sheet up to bring the neck into an extended position. You can also continue to move the head from side to side, and up and down.
Arm Cradle
Place the sheet beneath the entire length of one arm. Only the hand should stick out. Holding each end of the sheet, stand up and lift until the sheet presses up around the arm. Gently twist the sheet ends together, so that the arm is encased securely. Standing near the client’s head, gently swing the arm back and forth, out to the side, then up and down (Photo 7). The arm may flop and bend at the elbow. Pull the sheet up, toward you, and allow the arm to roll back and forth. Gently lower to the side of the body, remove the sheet and do the same routine on the other side. When you are finished with the second arm, move both arms above the client’s head and loosely wrap the sheet around his wrists. Slowly pull up, stretching the shoulder muscles.
Photo 7: With the entire arm encased, twist the sheet ends together, lift a few inches off the ground, and gently swing the arm back and forth. |
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Leg Swing
Kneel by one leg of the client. Place the sheet, folded into a one-foot wide panel, beneath his ankle. Stand up and lift the leg about one foot off the ground. Walk around the feet, pulling the lifted leg across his body. Keep moving the leg toward his head to gently stretch the buttocks and low back (Photo 8). Walk back towards the client’s feet and swing the leg. Make small swings at first, then large swings, slow and then fast. Now extend the sheet to cradle the entire leg and lift (Photo 9). Swing some more, eventually making the arcs smaller and the movements slower until still. Gently lower the leg and remove the sheet. Do the same routine on the other leg.
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Photo 8: With the sheet secured around one ankle, lift the leg about one foot off the ground and walk towards the client’s head, so that the lifted leg crosses the body for a stretch in the buttocks and low back. |
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Knees Up
This move (Photo 10) stretches the legs and back. Place the sheet beneath the client’s knees. Take both ends of the sheet, stand up and move the sheet with you as you walk alongside the body to above his head. Stand in a wide-leg stance, and slowly pull the sheet toward you, making sure it stays behind his knees. Have the client take a deep breath and, on the exhalation, lean backwards with your weight and lift his knees towards his chest. Hold this position for a few breaths and the lower the knees a few inches, releasing the stretch. Now you are in perfect position to do the Knee Flop.
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Photo 10: Standing behind the client’s head, pull the sheet toward you, making sure it stays behind his knees. Have him take a deep breath. On his exhalation, lean back and pull the knees into his chest. |
Knee Flop
This move opens and stretches the spine. From the Knees UP position, stand at the client’s head with his knees pulled slightly toward his chest. Allow the knees to fall gently to one side by shifting your hold on the sheet. Don’t let the legs fall all the way to the ground; have some control of them as they flop (Photo 11). Once you have flopped the legs in one direction, lean back and pull the knees back up to center and then allow them to drop to the other side. Use your legs and stance to support your body during the movement.
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Photo 11: From the Knees Up position, , lower the client’s legs slightly and let them drop to one side, controlling the movement. Pull the legs back up and allow them to flop in the other direction. Use a wide-leg stance to support your body. |
Knee Spin
This is by far the most exciting move to do and to receive. If there is a sheet beneath the client, it must be anchored in the corners so the it doesn’t move with you as you spin him 180 degrees.
Begin the move from the Knee Flop position, with the knees to one side. Before you initiate the move, prepare the client by letting him know that he is going to be spun around. Once he says he is ready, have him take a big breath, and, on his exhale, quickly walk around his body, pulling from the knees and keeping up the momentum so that he spins in a circle on his back (Photo 12).
Photo 12: With the knees flopped to one side, have the client take a deep breath and on his exhale, walk quickly around his body, pulling the sheet as you go. Keep the momentum so that he turns in a circle on his back. |
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Back Lift
This move opens the lower and mid back and encourages the spine to adjust itself. Fold the sheet to form a two-foot-wide panel. Ask your client to lift his hips slightly off the ground, and slide the sheet through until it is centered. Straddling the client, facing his head, pull the sheet snug up against his buttocks and low back. Bend your knees and have him take a deep breath. On the exhalation, straighten your knees as you lift up and lean back, raising his mid-torso slightly off the ground (Photo 13). Hold for a few seconds then slowly lower his hips back down. Wait a moment. Lift again, and this time, alternately move your arms up and down so that you are lifting one side of his back and then the other.
Note: This move should not be performed on someone with back problems. It should also not be attempted on someone whose weight you cannot easily manage. Be careful not to lift the back too high or hold the lift for too long, as this could be uncomfortable for the client.
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Photo 13: Straddle the client with his hips centered on the folded sheet, bend your knees and take a deep breath, then, as you exhale, straighten your legs and lean back, gently lifting his mid torso slightly off the ground. |
Hip Tilt
This move (Photos 14 – 15) opens up the back, shoulders and neck. It is easy to do right after you have done the Back Lift. Simply lean back and use the sheet to pull down on the hips, then move to one side of the client and, stepping back a little, pull the top end of the sheet toward yourself, lifting his body and tilting it toward you. It’s best to use your body weight to lean back so that you don’t have to rely on arm strength. Pull the body as high up as the client wants, and hold it for a few seconds. Roll the client back and forth, lowering and raising the sheet, and eventually bring him slowly to the ground. Leaving the sheet in place, move to his other side and do the same routine in the opposite direction.
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Photos 14 – 15: With the sheet still centered under the client, lean back pulling the sheet against the hips, and move to one side of the client and pull the top end of the sheet toward you, gently tilting the hips. Do the same in the other direction. |
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The next two moves require the client to lie prone.
Jelly Belly
Few people could lift the middle of someone else’s body without the use of the sheet. This move allows the client to experience a unique sensation. Fold the sheet about one-foot wide. Go to one side of the client and have him lift his belly off the ground so that you can slide the sheet through until it is centered beneath his hips. Straddle his body, facing his head, and pull the sheet up until it tugs lightly against his belly. Adjust your hands for a good grip on the sheet, bend your knees slightly, and, on the client’s exhalation, lift up while straightening your legs (Photo 16). Jiggle the sheet up and down and left to right by moving your arms. Slowly lower the client to the ground.
Note: Do not do this move on a pregnant client, or if the client has a problem with is or her bladder or hips.
Photo 16: Straddle the client, facing his head, and, firmly grasping both sheet ends, bend your knees while taking a deep breath. Exhale and straighten your legs and lean back, raising the client’s hips a few inches off the ground. |
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Feet Up
This move (Photos 17 – 18) stretches the quadriceps and the front of the calves and ankles. Place the sheet around the front of the client’s feet, and walk alongside the body up to his head, pulling the feet gently towards his buttocks. Hold for a few seconds and then pull further for a deeper stretch. Release the legs slightly, allowing the muscles to relax, and then repeat.
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Photo 17 – 18: With the sheet wrapped securely around the client’s feet, walk around the body to stand behind his head, pulling the sheet as you go so that his feet stretch towards his buttocks. |
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There are just 10 examples of what you can do with a sheet. Feel free to improvise and invent your own moves. There is no right or wrong way to do sheet massage, so long as it fells good to the client and to you. So play, have fun, and give your hands a needed break.
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