You’ve heard about—or even felt—the many benefits of massages. They can ease your mind, relax the body and push the reset on any physical, mental or emotional discomfort. You know the benefits massages have for adults, but have you ever considered the potential benefits for your baby?

The practice of baby massage has been around for generations, and even crosses cultural lines around the world. So, what are some of these benefits baby massages have to offer? And how can you give your little one a massage, anyways? We have the answers. Let’s explore the magical world of baby massages.

First and foremost, how are baby massages useful? Tiffany Field, PhD, states in Parents, “When you give your baby a massage, you’re actually stimulating her central nervous system.” According to Infant Massage USA, there are lots of benefits baby massages can give both your little one and you. These include:

●Better sleep patterns. Research suggests that infants experience improved sleep after being massaged, which means you can get a better night’s sleep as well. One study found that infants who were massaged before bed became adjusted to a more regular sleep cycle by the age of just eight weeks. Then by 12 weeks, they produced more melatonin, a sleep regulator, during the night.

●Stress reduction. In one five-day study, babies given massages demonstrated fewer stress behaviors and less activity than those without massages. Massages also help reduce cortisol levels, a stress indicator, causing little ones—and you—to feel more relaxed overall.

●Improved mother-baby interactions. For mothers who struggle with postnatal depression, spending time massaging the infant has proven to be an effective treatment for facilitating mother-baby interactions. On the other hand, infants of depressed mothers who received massages—compared to those who were rocked—spent more time active and awake, cried less and had lower cortisol levels.

●Weight gain for premature infants. One study even found that premature infants who were regularly massaged had a better conversion of calories to weight, resulting in records of higher daily weight gain than premature infants who were not massaged.

●Enhanced motor development. Research also shows that massaging infants can even improve their motor development and Brazelton neonatal behavioral assessment scores. These include habituation, motor, range of state, autonomic stability, excitability and stress behaviors.

When it comes to infant massage, the results and benefits speak for themselves. Not only can a massage help you, but it can help your little one, too. So, how exactly do you give a baby massage? It might be easier than you think. As NCT states, “Baby massage is the gentle, rhythmic stroking of your baby’s body using your hands. As part of a massage routine, you might gently manipulate your baby’s ankles, wrists and fingers.” As you might imagine, a baby massage is very similar to an adult’s massage, only much gentler.

All you need is 10 to 15 minutes to start out. Choose a time when your baby is calm, but also alert; for instance, after a diaper change or part of a bath/bedtime routine. Make sure the room is warm and quiet. Then, with the baby in her diaper, lay her face up on a soft towel or blanket on the floor, bed or sofa. Using baby oil, begin by gently rubbing behind the baby’s ears and asking permission: “Can I give you a massage?” While this might sound a little strange, it’s a great cue for your baby that the massage is about to start, and gives you a chance to determine if the she actually doesn’t want to receive a massage right now.

Once you’ve asked permission, start with the baby’s legs. Gently wrap your hands around one thigh and pull down slowly, squeezing softly. Switch legs and repeat. Then, take each foot and gently stroke it from ankle to toes, rotating it a few times in each direction. Be sure to massage the soles and move each toe between your thumb and forefinger. Then, move to the arms with a similar pattern, pulling down while squeezing gently. Take the little one’s hands and massage small circles into the palms, then work your way down the fingers and rotate the wrist a few times in each direction.

Next, move onto the baby’s chest and tummy. Start with your hands in the center, then slowly stroke your hands outward in small circles, repeating the motion several times. Roll the baby onto her tummy. Then, use your fingertips to trace circles on either side of her spine, from the neck down. Finish with long, firm strokes on your little one’s shoulders, all the way to her feet.

You love a good massage, so why not let your baby enjoy one, too? Baby massages are the perfect way to bond with your little one and help him or her fully relax. Learn more about the benefits of baby massage and use these tips the next time you want to give it a try.