Massage is a touch therapy that involves the manual manipulation of soft tissues, such as muscles, tendons, ligaments, and fascia. It can relieve pain and stiffness, reduce stress, and improve circulation.
Massage has a direct impact on the nervous system, and is known to activate the parasympathetic response. This causes the heart rate and blood pressure to decrease, and promotes relaxation and sleepiness. Click Here to learn more.
Therapeutic massage is manual manipulation of the soft tissues of the body using techniques ranging from relaxation to clinical and therapeutic applications. The goal of massage is to promote a healthy lifestyle and to prevent musculoskeletal injury. Massage is part of a comprehensive approach to healing, and can be used alone or in combination with other medical treatment plans.
Massage creates a relaxation response in the body which decreases cortisol levels, lowers heart rate and blood pressure, and encourages the release of feel good hormones including endorphins, serotonin and dopamine. It can help to manage pain and improve muscle and tissue health by improving circulation, increasing range of motion and reducing toxins in the body.
Many people think that a massage has to hurt in order to be beneficial, but this is not always the case. Therapeutic massage is a balancing act of art and science and requires a fine line between not doing too much and not doing too little. Whether the massage is light or deep, there is a threshold of discomfort that is just right to activate the parasympathetic nervous system which activates the healing properties of the body.
If you have chronic aches or pains, it is important to communicate with your massage therapist to determine the best course of action for you. For example, if you have arthritis or osteoporosis it may be a good idea to do less stretching and more elongating work to help lengthen and strengthen the muscles around the joints. Similarly, if you have recently had surgery, it is a good idea to focus on the soft tissue recovery and do lighter, more gentle work to help reduce swelling and scar tissue adhesions.
Massage can also be beneficial to those with cancer by helping the patient cope with stress, anxiety, fatigue and other physiological symptoms that are often a result of the disease. In addition, it can stimulate the immune system and increase a person’s awareness of their own body. It is also a great complement to the work of a physical therapist, yoga instructor or Pilates instructor.
How to Give a Massage
A massage is an ancient healing art that can ease tension and stress, improve flexibility, and aid in the body’s natural healing processes. It is also an effective way to pamper a friend or loved one. Although it takes practice to master the art of massage, anyone can learn the basics and give a relaxing and soothing rubdown at home. The first step is to create a comfortable environment, dim the lights and add some soft music (instrumental tracks at a low volume are best). Oils are helpful but not essential; however, they can enhance the experience by lubricating the skin and helping reduce friction.
Before beginning the massage, make sure to ask your partner if they have any specific areas of pain or discomfort. Also, remember that certain areas, such as the spine and umbilical area, should not be subjected to pressure because they contain sensitive nerves and arteries. Once you’ve established a relaxing atmosphere, use long, gentle strokes to rub the back and shoulders. Be sure to work the muscles between the shoulder blades, as well as the front and back of the neck. Finally, move to the arms and hands using slow, gliding strokes.
When working on the legs, be careful not to apply too much pressure, as this can cause fatigue and discomfort. If you’re unsure how to handle the pressure, ask your partner how it feels throughout the massage to make adjustments. You can also try adding some effleurage to your strokes by using circular motions on the hips and legs.
Another great idea is to incorporate some aromatherapy into your massage. Aromatherapy uses scented oils to stimulate the brain and nervous system, promote relaxation and relieve stress. Research on the effects of aromatherapy is ongoing, but some scented oils have shown promising results, including lavender, which can help reduce anxiety and mild insomnia.
Before you begin the massage, stretch your hands and wrists to prevent any injuries. It’s also important to take a few minutes to ask your partner how the pressure is feeling, as it may be too strong or too weak for them. In addition, it’s a good idea to drink plenty of water after the massage to flush out the toxins released during the massage.
How to Receive a Massage
There isn’t a one-size-fits-all answer to this question, as the best time to receive a massage depends on your specific needs and the benefits you hope to get from it. For example, if you suffer from a chronic pain condition like multiple sclerosis, fibromyalgia, or lupus, it may be helpful to receive regular massages as part of your treatment plan. It’s generally a good idea to start with weekly sessions and increase the frequency as your pain and other symptoms improve.
In general, it’s best to schedule a massage at a time when you can give yourself plenty of time to relax and enjoy the experience. It’s also a good idea to reschedule your appointment if you are feeling unwell or have an injury, skin irritation (like poison ivy or sunburn), or a fever. This is because these issues could potentially lead to blood clots, which can be dangerous or even life-threatening.
When you’re ready to get your massage, be sure to dress in comfortable, loose clothing. It’s also important to drink lots of water to stay hydrated before and after your session. This is because massage stimulates circulation and flushes waste from your body’s muscles, and the extra fluid will help ensure that these toxins are removed properly from your system.
Once you arrive at your massage appointment, you’ll likely be asked to fill out paperwork and discuss your health history with the therapist. This information will be used to make sure you’re a good candidate for massage and that the techniques and pressure are safe and appropriate for your unique situation.
It’s also a good idea to take a warm shower or bath before your massage and to dry off completely with a soft towel. This will help your muscles to relax and prevent tense areas from locking up during the massage. Finally, it’s important to focus on your breathing during your massage. Steady, deep breaths will oxygenate your cells and help you to relax more deeply. Try to clear your mind of any distracting thoughts and just focus on your breathing to make the most out of your experience.
Getting a Massage
When muscles are tight and sore, massage can relieve the discomfort. Tight muscles are often the result of a hard day at work, poor posture, or an intense workout. A good massage releases these knots, improves circulation and helps with waste removal.
Therapeutic massage is also used to treat many physical problems such as back pain, headaches, arthritis and other chronic conditions. It is especially effective in relieving stress, which is a major cause of many physical problems including high blood pressure, heart disease and stomach issues. Theraputic massage can also be useful in reducing anxiety, depression and insomnia.
People who are new to getting a massage often have questions about what to expect. It is important to prepare for your appointment by avoiding large meals and alcohol for an hour or two prior to the treatment. It is also a good idea to shower before your session, and take the time to relax in the room before starting your massage. The therapist will ask you to undress to your underwear for most full-body massages, and you may choose to cover yourself with a towel. A soft, soothing scent is often added to the massage room to enhance the experience and help you relax.
It is important to communicate with your therapist during your massage. If you are uncomfortable with the amount of pressure or how the treatment is progressing, speak up! Your therapist will be happy to slow down or change direction.
Most people feel very relaxed after a massage. Some might even be a little groggy or sleepy afterwards. This is because a good massage activates the parasympathetic nervous system which is responsible for slowing your heart rate and lowering blood pressure.
Getting a massage at least once every 1-3 weeks can help manage stress and increase overall wellness. If you are an athlete, frequent massages can help increase flexibility and reduce recovery time after workouts. When you have a regular schedule, it is easier to maintain the consistency needed for the best results.
