How to Give Yourself a Body Scrub Massage at Home

A body scrub massage combines exfoliation with massage-like pressure to soften skin and improve circulation. You don’t need a spa or a separate massage tool to do it. The Scrub-Dub’s bristle side applies enough pressure to work the skin while the friction exfoliates. The technique is straightforward, and most people notice a difference in how their skin feels within the first session.

Medically reviewed by Michael Bair, PA-C

Written by Ryan Payne  ·  May 2026

Why Combine Exfoliation with Massage Pressure

Standard exfoliation removes dead skin cells. Adding intentional pressure and circular motion on top of that does a few additional things. It stimulates blood flow to the skin surface, which supports the delivery of oxygen and nutrients to skin cells. It also increases blood flow to the skin surface in a way that light washing does not.

For people dealing with dry patches, keratosis pilaris, or general dullness, the combination of scrubbing and pressure is more effective than scrubbing alone. Skin feels softer after, and it absorbs moisturizer noticeably better.

How to Do It

You need warm water, a body wash or liquid soap, and the Scrub-Dub. That’s it.

1. Wet your skin thoroughly under warm water. Warm water softens the top layer of skin and loosens sebum, making dead cells easier to lift before you start.
2. Apply a small amount of liquid body wash directly to the Scrub-Dub bristles.
3. Build a lather using the pump or buff technique (pump: squeeze and press the bristles in your palm; buff: run the bristle side across a soapy palm until foam builds).
4. Work in slow, firm circular motions, starting at your feet and moving upward. Circular motion is more effective than back-and-forth scrubbing because it covers more surface and applies more even pressure.
5. Spend extra time on rougher areas: shins, elbows, upper arms, and the backs of thighs. These areas tend to accumulate more dead skin and respond well to additional pressure.
6. Rinse with warm water, then finish with a 30-second cool rinse.
7. Pat dry and apply moisturizer while your skin is still slightly damp. This locks in hydration more effectively than applying to completely dry skin.

How Often to Do This

Two to three times per week is the right frequency for most people. Daily use is fine for areas like the legs and arms, but for sensitive skin or areas prone to dryness, every other day prevents over-exfoliation. Over-exfoliating strips the skin’s natural barrier, which leads to irritation and increased dryness, the opposite of what you want.

If you have active eczema, psoriasis, or broken skin, skip the affected areas and let those heal first.

A Note on Pressure

Firm pressure is different from aggressive scrubbing. You should feel the bristles working, but skin should not be red or irritated after. If it is, reduce pressure. The Scrub-Dub’s bristles are designed to flex against the skin rather than drag across it, so letting the tool do the work is usually enough.