Massage

Ø      More Than a Rubdown!

Ø     Variations to Swedish Massage?

Ø      Your First Massage Session! 

Ø     Find a Practitioner

More Than a Rubdown!

Massage therapists press, rub, knead, squeeze, and otherwise stroke the muscles and soft tissues of the body.  Massage may be vigorous and use quick strokes, or it may be quiet, slow, and gentle.  It can be light or deep and penetrating.

You may think it looks easy and uncomplicated, but professionals work long and hard to master anatomy and learn a repertoire of strokes, and understand when and where to apply them.  The basic strokes of Swedish massage, the most common type practiced in the United States, have fancy French names:

• Effleurage (stroking) - consists of sliding the hands evenly over the body surface in long, gliding strokes.  It is relaxing and soothing.  It us used to spread lubricant, assess tissue, and transition from one stroke into another.  Physiologically it increases venous and lymphatic flow removing wastes, reducing edema; improves nutritional status of tissues; increases arterial and capillary circulation, bringing nutrients; warms superficial tissue; and desquamation of dead skin.  **Should note be used with Hyperesthesia (increase sensitivity to touch); gross swelling, inflammation, infection, or edema; open wounds or over fresh scar tissue; and deep effleurage should be avoided over varicose veins.
• Petrissage (kneading) - is like kneading bread.  The massage therapist uses a rhythmic motion to grasp and lift muscles away from the bones, pressing and squeezing, sometimes lightly, sometimes more firmly.  It's used after effleurage and relieves congestion; reduces swelling; increases peristalsis, relieving digestive disorders; relieves repetitive muscle shortening; stretches and broadens muscle fibers and stimulates muscle toning; breaks adhesions; increases circulation and aids in waste elimination, moving interstitial fluid; and relieves fatigue. **Should not be used with atrophied or flaccid muscles or when acute inflammation is present.
• Tapotement (percussion) - is a quick, light patting or tapping stroke that is stimulating and helps relieve muscle cramps and spasms.  It can be performed with the outside edge of the hand (hacking), the fingertips (tapping), cupping palms (cupping), or loose fists (beating).  When used it stimulates tired muscles, enhancing muscle tone; relaxes hypertonic (tense) muscles, increasing circulation; loosens mucus in thoracic cavity; and stimulates skin and glandular activity.  **Should not be used with muscle spasm or cramping; spastic paralysis; atrophied or flaccid muscles; chronic insomnia accompanying chronic fatigue, weakness, loss of memory, and generalized aches and pains (complete exhaustion); neuritis (inflammation of nerve group causing pain and loss of reflexes; over bony areas; over kidney area; and over low back in pregnancy or menstruation.
• Friction - performed with the palm or fingers, consists of small circular movements, along or across the muscle fibers, in which the hand rest on the skin (it does not slide over the surface) and moves the superficial tissue over the deeper tissues.  Primarily used after tissues have been warmed up compressing and spreading tissue fibers, bringing blood and nutrients to the tissue, breaks up adhesions; reduces pain and spasm; and increases peristalsis when done over abdomen.  **Should not be used with Acute  inflammations; neuritis; recent injuries, osteo and rheumatoid arthritis (especially acute stages); paralysis; and debilitating neuromuscular dysfunctions such as MS, ALS, MD. 
• Vibration - consists of fine vibration which is similar to friction in that the therapist's hands stay pressed against the skin without gliding over it, while a vibrating motion is set up by shaking the hands or fingers rapidly and rhythmically; and coarse vibration which is a static or moving vibration as in jostling or shaking.  It's use loosens ligaments; increases circulation; increases synovial activity; stimulates organ functioning; reduces muscle guarding; and rejuvenates tired muscle.  **Should not be used with muscle spasm or cramping; spastic paralysis; atrophied or flaccid muscles; chronic insomnia accompanying chronic fatigue, weakness, loss of memory, and generalized aches and pains (complete exhaustion); neuritis (inflammation of nerve group causing pain and loss of reflexes; over bony areas; over kidney area; and over low back in pregnancy or menstruation.

Variations to Swedish Massage

Several contemporary massage methods are based on Swedish massage.

• Deep tissue massage - works to loosen tight muscles and release deep-lying tensions far below the surface of the body, often in the back or shoulders where many layers of muscle may cover the source of tension or pain.  The strokes used are slow and powerful.  Therapists may use their body weight and even their elbows to get to areas that need releasing.  This kind of deep work frequently brings pent-up emotions and memories of traumatic events to the surface to be released.
• Sports massage - is essentially Swedish massage adapted for athletes, with some deep tissue work as needed.  Massage before an event or activity acts as a warm-up, loosening muscles and getting circulation going.  Afterward, it soothes tired muscles and helps to prevent pain later.  Sport massage will also employ special techniques to treat sore muscles, sprains, strains or other injuries.
• Trigger point therapy - also termed Neuromuscular massage or Myotherapy, is a more targeted type of bodywork that focuses on individual muscles.  It is an effective and often remarkable method of pain relief.  The therapist uses firm pressure with fingers, knuckles, or elbows to press for only a few seconds on small, hard, painful knots to tension deep in the muscles.  These trigger points may be "referring" pain to other parts or the body as well, which may suddenly feel better when the point is pressed.
• Rolfing - was created by the biochemist Ida P. Rolf, Ph.D.  One of the most intensive methods of deep tissue bodywork, Rolfing manipulates the body's muscles and the fascia (connective tissue surrounding the muscles) in a series of 10 sessions.  The goal is a substantial straightening and realigning of the body from head to toe that is aimed at improved posture and movement, increased energy, and overall emotional and physical health.  Rolfing sessions can be somewhat painful.

Your First Session

If you've never had a massage, you're probably curious about more than the kinds of strokes a massage therapist is likely to use.  Here's a quick snapshot of a typical visit.

Your massage therapist may work in a fitness center, health club, or gym; in a spa or resort; or in a chiropractic office or holistic health clinic along with other alternative practitioners.  More and more, massage therapists are employed to help patients in hospitals and nursing homes.  Some practitioners will make house calls, bringing along a portable folding massage table that sets up in seconds.  But a large number of practitioners are quiet entrepreneurs who simply work from a room in their own home or space they lease.

Before you lie down on the table for your massage, the massage therapist will probably ask you a number of questions about your health history or have you fill out a detailed questionnaire.  Be honest in your answers.  the therapist may identify certain reasons why massage is not the best thing for you.  He or she also wants to know whether you are looking for some specific results, such as relief from a stiff neck or lower back pain, or just general stress relief and relaxation.

The therapist will then leave the room so you can undress.  You'll put your clothes in the space provided, climb up on the padded table, cover yourself with the sheet or large bath towel that is waiting for you (some therapists use both), and lie down.  A rolled towel or small pillow may be placed under your knees, head or ankles depending on the position of your body.  You have just completed almost everything you will have to do for the next hour!  (Later, you may be asked something as arduous as, "Please roll over on your side or stomach.")

When your massage therapist returns, he or she may put on some soft music.  If you don't like it, feel free to ask for something more to your liking.  Or, you may wish to have no music playing at all.  Similarly, you may feel like talking, or you may wish to keep silent and just go with the sensations of the massage.  As a trained professional, your therapist will be responsive to your preferences.

You therapist will then uncover a part of your body, perhaps your arms and shoulders of your legs, and begin to gently rub on a little massage oil as he or she strokes and kneads the muscles.  As the massage progresses, the therapist will uncover only the parts of the body being worked on, allowing you to keep warm and comfortable under your covering.

Most of the time, you will feel relaxed -- very relaxed.  But sometimes that deep relaxation can release more than muscle tension.  Some held-back emotions might rise to the surface, or you may find yourself getting a little weepy of giggly.  Don't worry; your therapist is used to this.  He or she knows it is one possible result of a successful massage.

When the massage is finished (a typical session lasts an hour and costs between $45 and $75), the therapist will leave the room for a few minutes, allowing you some privacy and warmth that are flowing through you.  Some people doze off during this time; some often snooze blissfully for a few minutes during the actual massage.  When you are ready, you can stand up and wipe off any excess oil and get dressed.

Be true to yourself.  If you're feeling uncomfortable or threatened in any way, you should leave immediately and look elsewhere.  Watch out for any therapies that don't respect your value system or where you feel that your autonomy isn't respected.  Even though you're going to an expert or practitioner for their guidance, you should always feel safe and that the process involves a free exchange of ideas.

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