Overview
Massage is the manipulation of soft-tissue in the body, which reduces stress, reduces fatigue and improves circulation. While massage is used as a part of many rehabilitation programs and as a way to relieve stress and tension, massage has actually been around since ancient times. In fact, ancient texts from China, Persia and Egypt mention the healing powers of massage.
There are over 200 techniques of massage and bodywork therapies that practitioners use. Some of these include kneading, rocking, stroking, tapping and pressure to the soft tissues of the body. Some types of massage also apply passive or active movement, which is intended to alter the energy systems in the body. Practitioners will often use lotions and oils to reduce the friction on the skin.
Massage offers many benefits in addition to decreasing stress and fatigue. Massage reduces lower-back pain, spasms and cramping. It improves immunity, circulation and tissue regeneration.
Three Common Types of Massages - Swedish, Thai, and hot stone
One of the most common types of massage is the Swedish massage. The goal of a Swedish massage is to provide relaxation to the whole body. This type of massage also increases the oxygen in the blood and improves circulation. Furthermore, Swedish massage decreases toxins found in the muscles while improving flexibility. Some studies have also shown an improvement in the immune system and a decrease in the stress hormone, cortisol. Swedish massage techniques use the hands and palms to apply circular pressure and long strokes in the direction of blood moving back to the heart.
Another type of massage is the Thai massage. A Thai massage is very different from the typical Western massage techniques used in what most of us think of as a massage. Rather, it is an energy-based system that uses yoga postures, acupressure and reflexology. Thai massage differs from standard Western massages in that it uses no lotions or oils and you remain clothed during the massage. Another difference is that muscles are not rubbed to relieve tension, but instead they are rocked, compressed, stretched and pulled. When this began in Thailand more than 2000 years ago, it was based on a premise of improving the circulation of energy along the major pathways, which are called sen.
Hot stone massage is widely used to relieve tension and decrease muscles stiffness while improving circulation. Practitioners heat smooth stones in water, which are then placed on specific parts of the body. The basic principle is that the hot stone relaxes the muscles, which allows the practitioners to work deeper parts of the muscle. Hot stone massage is typically accompanied by Swedish massage or deep tissue massage. Incorporating hot stones can greatly reduce chronic stress and pain and, for some people, it has a sedative effect that encourages deep relaxation.
Choosing the Right Massage
Choosing the right massage is all about finding the one that suits your needs. Swedish massage is the most popular massage because of its therapeutic whole-body effects. Other people choose a specialized massage, like a prenatal massage or a sports massage. The different types of massages offer a variety of benefits, focus on different parts of the body and use varying levels of pressure.
How to Plan a Massage
When planning your massage, it is important to consider your other obligations during the day. You should avoid eating immediately before your massage and avoid exercising right after the massage. No matter what type of massage you choose, the results offer incredible relaxation. Because of this, try to schedule the massage when you have an opportunity to continue relaxing after the treatment is completed.
What to Expect
Your massage will typically take place in a warm, quiet room, which often has soft music to help you relax. You should remove as much clothing as your feel comfortable with. Massage can be done over clothing, though the therapist will keep you covered with a towel or a sheet and only expose the area that is being worked on. During the massage, you should relax and communicate with the therapist if anything hurts or if the pressure is too great.
Another factor to consider when planning a massage is where you will get it and who will perform it. The American Massage Therapy Association recommends finding a therapist that has national certification for therapeutic massage and bodywork.
