What is massage therapy?
Massage is rubbing the soft tissues of the body, such as the muscles. Therapists usually apply pressure with their hands but sometimes with the forearms, elbows, and feet. There are at least 80 types of massage. Some are gentle. Some are intense.
Why is massage therapy done?
People use massage to help relax and to relieve pain. It can also relieve muscle tension and may improve blood flow, relieve pressure on nerves, and restore normal joint movement.
Giving a shoulder and neck massage
A shoulder and neck massage can help you relax, reduce muscle tension, and reduce stress. You will need a friend to exchange massages.
Use these steps to give your friend a shoulder and neck massage.
- Have your friend sit straight but comfortably in a chair.
Place your hands on your friend's shoulders.
- Knead the two muscles on either side of the neck next to the shoulders.
Start with very little pressure, then squeeze harder.
- Work on the back of the neck.
- Have your friend lean their head forward.
- Support your friend's forehead firmly with one of your hands. This lets your friend's neck muscles relax.
- With the thumb and first finger of your other hand, make tiny circles at the base of the skull.
- Gently squeeze the entire back of the neck. Bring your friend's head up to its normal position.
- Use a "thumb crawling" technique.
- Press both thumbs down, one on the outside of each shoulder.
- Move them in, pressing firmly at intervals of 0.5 in. (1.27 cm) until both thumbs reach the spine at the same time.
- "Crawl" your thumbs out again to the shoulder joints.
- Repeat this movement 4 or 5 times.
- Knead the upper back and shoulders.
- Place one hand on each shoulder.
- Work your hands away from each other, ending at the upper arms.
- Then reverse the process by massaging back to either side of the neck.
What are some types of massage therapy?
There are at least 80 different types of massage. Some are gentle, and some are very active and intense.
- Swedish massage.
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Swedish massage is very gentle. It is often used to promote relaxation, improve blood flow, and relieve muscle tension. The therapist uses long, gliding strokes and kneading and tapping techniques on the top layer of muscles in the direction of blood flow to the heart. This may also include moving the joints gently to improve range of motion.
- Deep tissue massage.
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Deep tissue massage is more active and intense. It is used to treat long-lasting muscle tension. The therapist applies slow strokes (with the fingers, thumbs, and elbows) using intense pressure to reach deeper layers of the muscles than those reached with a Swedish massage technique.
- Trigger point massage.
- Trigger point massage may not be gentle and can sometimes be uncomfortable. The therapist applies firm pressure to knots or tight, tense muscles that have been overused or injured, continuing until the muscles relax. Let your massage therapist know if you feel any discomfort during the massage.
- Self-massage.
- You can easily massage your feet, hands, or neck while doing other tasks or while relaxing. Self-massage works best if you are in comfortable clothes and are sitting or lying in a comfortable position. Use oil or lotion to massage bare skin. You can use self-massage to unwind after work or school or to energize yourself in the morning.
Is massage therapy safe?
When done the right way, massage is considered safe. But it isn't a good idea to get a massage if you:
- Have a fever or a contagious disease.
- Have bruises or skin abrasions.
- Have a blood clot in a vein.
- Have a bleeding disorder, have low blood platelet counts, or take a medicine (called a blood thinner) that prevents blood clots.
- Have had a recent surgery.
Many massage therapists are certified. The National Certification Board for Therapeutic Massage and Bodywork offers this. It ensures that your massage therapist has a certain level of training and uses certain practice guidelines.
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