When you hear the word ‘massage’, what do you think of?  Relaxing, expensive, time consuming?  Massage does not have to be any of those and actually can be a stress and pain reliever.  Massage can actually reduce stress in many individuals and promote health and healing.  There are simple techniques that can be used to relieve stress but let’s look a little further into massage and what it entails.

Several different types of massage exist.  Many people can perform massages, from licensed massage therapists, to physical therapists or occupational therapists.  During a massage the therapists will handle your body’s soft tissues, muscles, joints, tendons with his hands, fingertips and in some cases his fists.  The entire intention of a massage is to make you feel more relaxed and reduced any tension or stress that may be contained in your muscles and entire body.  If performed correctly a massage will not hurt but will actually put your body in a sense of ease and tranquility.

Massage can relieve stress, relieve sore muscles and at times reduce pain within your body.  It has also shown to release the pain and increase the body’s ability to heal itself by boosting the immune system.

Research has found many positive affects of massage on the body and the individual as a whole.  Studies are constantly performed to learn the different attributes massage has and below are some ailments that have benefited from massage.

• Pain reduction – Studies have shown that pain has been reduced, especially in those suffering from migraines, fibromyalgia ( pain in the connective tissues),  recent surgeries and back pain.  More studies are being performed in the back pain area, but many have experienced relief after massages.

• Anxiety – Studies have shown anxiety levels to be decreased in those suffering from anxiety. The studies were performed on children and anorexic women with great results.  Studies were also performed on individuals who recently quit smoking and massage helped with the anxiety related to that.

• Labor/Delivery – During child labor a woman’s muscles tense up and intensify the labor pains. Massage reduces the muscle strain, in turn relaxing the woman and decreasing the intensity of pain associated with labor and delivery.

• Infant growth – Studies have shown positive results for infants that are born prematurely.  Massage helps the infants relax and cope with stressors involved in the Neonatal Intensive Care Unit.

• Immune System – The immune system has been shown to increase with massage, helping the individual tackle illnesses.  A study performed on people with HIV, showed and increase in the number of killer cells, which are thought to defend the body from cancer and viral cells.

• Self-esteem – The self-image of people with disabilities and terminal illness has been shown to increase after massage therapy. Massage therapy being a hands-on type of procedure, makes these people feel cared for and attended to.  The self-image is increased because of the caring touch and time devoted to each individual.

Although it is highly suggested to visit a licensed massage therapist, there are simple massage techniques you can do alone or with a partner.  Self-massage is not difficult and can be done anywhere.  Taking a second to a couple of minutes to provide relaxation to your muscles can work wonders.  To give yourself a massage, all you need to do is rub little circles gently across the area being massaged.  Some areas that can be self-massaged are sore and achy muscles of arms and legs, forehead, neck, shoulders, feet and hands.  Next time you are feeling stressed, try the self-massage technique for a relaxing moment and break in your busy schedule.

If doing massage with a partner be sure to find a relaxing and quiet atmosphere and a comfortable chair.  Seated massages can be very relaxing and stress relieving if done properly.  There are some different techniques that can be done such as,

• Effleurage – where you start by moving both hands over the back in a heart shaped motion.

• Petrissage – here you will place your hands on the top of the shoulders, life the muscle upward away from the bone and lightly squeeze, then slowly release.

• Friction – using your thumbs perform circular movements along the spine, but making sure not to touch the spine itself.

• Tapotement – here you will cup your palms and strike rapidly on the back, going above the shoulder blades and on each side of the spine.  Be sure not to hit the spine or shoulder blades directly.  This will then be followed with light effleurage as described above.

As with anything else, there may also be risks associated with massage therapy and massage therapy may not be for everyone.  Some massage may be dangerous for individuals and it is important to consult your doctor before making an appointment.  Some people who may have difficulties are those who may have experienced but not limited to:

• Recent heart attack
• Those with open wounds or sores
• Unhealed fractures
• Cancer – avoid pressure in the area of tumor
• Severe osteoporosis
• Deep vein thrombosis
• Rheumatoid Arthritis in area being massaged

Massage that is done correctly by a licensed massage therapist will rarely lead to injuries.  It is important to inquire of the massage therapist qualifications because many states now require licensure.  Be sure to ask question to put your mind at ease.  Massage can relieve pain and stress if done correctly and in an atmosphere of relaxation.  Next time you feel a headache or are experiencing a rather large amount of stress, reach out for a licensed massage therapist to ease away your worries and concerns.

Until next time,