Massage has been practiced
for thousands of years. Today, if you need or want a massage, you can choose
from among 80 massage therapy styles with a wide variety of pressures,
movements, and techniques. These all involve pressing, rubbing, or manipulating
muscles and other soft tissues with hands and fingers. Sometimes, even
forearms, elbows, or feet are used.
According to a 2007 American
Massage Therapy Association survey, almost a quarter of all adult Americans had
at least one massage in the previous year. And, they have a wide range of
reasons for doing so. More and more people -- especially baby boomers --
recognize the health benefits of massage. They choose from among many massage
styles to get relief from symptoms or to heal injuries, to help with certain
health conditions, and to promote overall wellness.
Here is information you can use to help you
decide what types of massage will work best for you.
Which Massage Styles Are
Best? You may have
noticed that different massage styles are popular at different times. And you
may have wondered whether each was just part of a passing fad or the latest,
greatest massage technique? Even more important is how can you tell whether the
latest style will actually help you? Styles used in massage therapy range from long, smooth
strokes to short, percussive strokes. Some massage therapists use oils and
lotions; others do not. Most massage therapists have clients unclothe for a
massage, but some do not. A massage can last anywhere from 5 minutes to 2
hours. Before you can decide which massage style is best for you, you need to
ask yourself a question. Do you simply want a massage for relaxation and stress
control? Or do you need symptom relief or help with a certain health condition?
Before booking a massage, let the therapist know what you're looking for and
ask which style the therapist uses. Many use more than one style. Or the therapist
may customize your massage, depending on your age, condition, or any special
needs or goals you have.
What follows is a list of some of the more
popular massage therapy styles. The first four are especially popular.
Swedish Massage: The most common type of massage is Swedish massage therapy. It
involves soft, long, kneading strokes, as well as light, rhythmic, tapping
strokes, on topmost layers of muscles. This is also combined with movement of
the joints. By relieving muscle tension, Swedish therapy can be both relaxing
and energizing. And it may even help after an injury.
The four common strokes
of Swedish massage are:
- Effleurage: a smooth, gliding stroke used to relax soft tissue
- Petrissage: the squeezing, rolling, or kneading that follows effleurage
- Friction: deep, circular movements that cause layers of tissue to rub against each other, helping to increase blood flow and break down scar tissue
- Tapotement: a short, alternating tap done with cupped hands, fingers, or the edge of the hand
Neuromuscular Therapy Massage: Neuromuscular therapy is a form of soft tissue manipulation that
aims to treat underlying causes of chronic pain involving the muscular and
nervous systems. This medically-oriented form of massage addresses trigger
points (tender muscles points), circulation, nerve compression, postural
issues, and biomechanical problems that can be caused by repetitive movement
injuries.
Deep Tissue Massage: Deep tissue massage is best for giving attention to certain painful,
stiff "trouble spots" in your body. The massage therapist uses slow,
deliberate strokes that focus pressure on layers of muscles, tendons, or other
tissues deep under your skin. Though less rhythmic than other types of massage,
deep tissue massage can be quite therapeutic -- relieving chronic patterns of
tension and helping with muscle injuries, such as back sprain.
Sports Massage: Developed to help with muscle systems used for a particular sport,
sports massage uses a variety of approaches to help athletes in training --
before, during, or after sports events. You might use it to promote flexibility
and help prevent injuries. Or, it may help muscle strains, aiding healing after
a sports injury.
Chair Massage: Ever gone to a county fair, music festival, or conference and envied
other people getting chair massages? Passed by the chair massage section in an
airport? Or, maybe you're lucky enough to work at a company that offers 15- to
20-minute massages as a regular benefit. Onsite, chair massages are done while
you're seated fully clothed in a portable, specially designed chair. They
usually involve a massage of your neck, shoulders, back, arms, and hands.
Shiatsu Massage: In Japanese, shiatsu means "finger pressure." For shiatsu
massage, the therapist uses varied, rhythmic pressure on certain precise points
of the body. These points are called acupressure points, and they are believed
to be important for the flow of the body's vital energy, called chi. Proponents
say shiatsu massage can help relieve blockages at these acupressure points.
Thai Massage: During a Thai massage, the therapist uses his or her body to move
the client into a variety of positions. This type of massage includes
compression of muscles, mobilization of joints, and acupressure.
Hot Stone Massage: For this kind of massage, the therapist places warmed stones on
certain areas of the body, such as acupressure points. The stones may be used
as massage tools or be temporarily left in place. Used along with other massage
techniques, hot stones can be quite soothing and relaxing as they transmit heat
deep into the body.
Reflexology: Reflexology uses hand, thumb, and finger techniques to stimulate
certain areas of the feet. These areas are believed to correspond to different
parts of the body. The massage, then, is expected to promote health and
well-being.
Pregnancy Massage: During pregnancy, your body goes through major changes. Pregnancy
massage can help with these changes by reducing stress, decreasing arm and leg
swelling, and relieving muscle and joint pain. Massage may be particularly
helpful during a time when medication and other medical options may be more
limited. Using specially designed massage pillows, the massage therapist will
help get you into a comfortable position for this type of massage.
What Are the Health Benefits
of Massage? Many types of massage offer benefits
beyond simple relaxation. Here are just a few of the health problems that may
benefit from massage. Ask your doctor before using massage for any health
condition, though.
- Back Pain: More than one study has shown the effectiveness of massage therapy for back pain. In fact, one 2003 study showed it worked better than acupuncture or spinal modification for persistent low back pain -- reducing the need for painkillers by 36%.
- Headache: Another type of pain -- headache -- also responds to massage therapy, as shown by more than one study. Massage therapy can reduce the number of migraines a person has and also improve sleep.
- Osteoarthritis: In the first clinical trial looking at the effectiveness of Swedish massage for knee osteoarthritis, participants who received a one-hour massage either one or two times a week had improvements in pain, stiffness, and function. The control group had no such change.
- Cancer: Used as a complement to traditional, Western medicine, massage can promote relaxation and reduce cancer symptoms or side effects of treatment. It may help reduce pain, swelling, fatigue, nausea, or depression, for example, or improve the function of your immune system.
- Anxiety: A review of more than 12 studies shows that massage helps relieve depression and anxiety. It lowered levels of cortisol by up to 50%. And massage increased levels of neurotransmitters that help reduce depression.
WebMD Medical Reference Reviewed
by David Kiefer, MD on August 1, 2016
SOURCES:
National Center for
Complementary and Alternative Medicine: "Massage Therapy as CAM."
U.S. Department of Labor Bureau
of Labor Statistics: "Massage Therapists."
American Massage Therapy
Association: "2008 Massage Therapy Industry Fact Sheet;"
"Choosing a Type of Massage;" "Glossary of Massage Terms;"
and "Massage and Serious Health Conditions."
Washington State University:
"UREC Massage Styles."
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