Life is busy and stressful. We’re always on the move, which can leave our bodies feeling tired and anxious. It drains our energy and affects our self-esteem. So, your body might be craving a calming massage to ease your stress.
Here are some popular options for muscle relaxation this summer and well-being.
What is Massage Therapy?
Massage therapy is a manual process to reduce stress and muscle tension for relaxation and well-being of your body. Trained massage therapists perform this manual therapy. It involves pressing, rubbing, or manipulating muscles with hands, fingers, and sometimes forearms, elbows, or feet.
People have been getting massages for ages. There are about 80 styles, each with different pressures and techniques.
In 2020, about 21% of Americans got a massage (American Massage Therapy Association). People, especially baby boomers, understand the health advantages of massage. Massage types can reduce symptoms, help recover, and treat health issues.
Which Massage Styles are Best?
Massage therapy styles vary from long, smooth strokes to short, percussive strokes. Some therapists use lotions and oils, while others don’t. Clients may be asked to undress, but not always. A massage can be as short as 5 minutes or as long as 2 hours.
Before booking a massage, ask yourself what you need it for – relaxation or specific health issues. Let the therapist know what you’re looking for and inquire about their style. Therapists often customize massages based on your needs, age, and any specific goals you have.
Deep Tissue Massage
Deep tissue massage targets specific painful areas in your body. It involves slow, deliberate strokes that apply pressure to deep layers of muscles, tendons, and tissues. While it may not be as rhythmic as other types of massage, it can be therapeutic in treating chronic tension patterns and muscle injuries like back sprains.
Swedish Massage
Swedish massage therapy uses gentle strokes and taps on muscles and joints to relax and energize. It can help with muscle tension and recovery after an injury.
Four common strokes in Swedish massage are:
Effleurage – a smooth, gliding stroke to relax soft tissue.
Petrissage – a squeezing, rolling, or kneading movement after Effleurage.
Friction – a deep circular movement to increase blood flow and break down scar tissue.
Tapotement – a short, alternating tap with cupped hands, fingers, or the edge of the hand.
Hot stone massage
It uses hot basalt stones and nice-smelling oils to help calm stiff muscles and tension for 30 minutes. The massage uses smooth black basalt stones warmed up to 120-150 degrees on your upper body’s energy points to release muscle tension.
The therapist then moves the stones with warm oils along your skin, with more focus on your back muscles. Occasionally, cool marble stones are used, which have various benefits like reduced inflammation and balanced energy.
Sports Massage
Sports massage is designed for athletes to improve muscle performance before, during, or after sports events. It can increase flexibility, prevent injuries, reduce muscle strains, and accelerate healing post-injury.
Shiatsu Massage
In Japanese, shiatsu means “finger pressure.” Therapists apply rhythmic pressure to specific points on the body called acupressure points. These points are necessary for the body’s energy flow, known as chi. People with this massage say it can alleviate blockages at these acupressure points.
In 2019, a study showed that shiatsu therapy, for regular lower back pain, helps reduce symptoms and makes life better right away.
Aromatherapy Massage
Aromatherapists use essential oils for a gentle massage. Your therapist picks the oils, but you can share your preference. Oils are diluted before applying to your skin. You get a full-body massage and inhale oils through a diffuser.
It can focus on your back, shoulders, and head. No clothes are worn, but underwear is optional. The massage lasts 60 to 90 minutes.
Reflexology
Reflexology uses hand, thumb, and finger techniques on the feet to stimulate specific areas connected to different body parts. It is great for relaxation, and if you prefer not to be touched everywhere.
A 2018 study showed reflexology can lower anxiety in patients having heart procedures. In 2019, it helped reduce fatigue, pain, and improved sleep for lymphoma patients. The massage lasts for 30-60 minutes.
Thai Massage
Thai massage is great for people seeking an active massage to lessen pain and stress. It can improve flexibility, circulation, and energy levels. Thai massage involves stretching movements like yoga.
The therapist uses fingers and palms to apply pressure and perform stretches. You can wear loose clothes during the 60 to 90-minute session.
Prenatal Massage
Prenatal massage is a safe option for pregnant women to help with body aches, stress, and muscle tension. It’s like a gentle Swedish massage with a focus on areas like the lower back, hips, and legs. Many places in the US don’t offer massages in the first trimester to avoid miscarriage risks. Talk to your doctor before getting a massage while pregnant.
You can be partly or fully undressed for the massage, depending on your comfort. You’ll lie on your side or on a special table with space for your belly. If you’ve had leg pain, check with a doctor before getting a massage. A prenatal massage typically lasts 45 to 60 minutes.
Lymphatic Drainage Massage
This massage is a gentle massage that helps increase the flow of lymph fluids in your body. Lymph is a fluid full of proteins that travels in vessels throughout your body to grab things like bacteria and waste. Lymph nodes filter out impurities from this fluid. The massage uses light pressure and long strokes on your skin to help lymph move better in your body.
Trigger Point Massage
In a trigger point massage, a therapist presses specific points to release tension and alleviate pain. They use fingers, elbows, knuckles, or tools with varying pressure. The massage relaxes muscles, increases blood flow, and releases tight muscle fibers.
Massage Therapy Risks
Massage therapy generally carries a low risk. However, there have been rare cases of serious side effects like nerve injury, blood clots, or bone fractures. These occurrences are often linked to intensive massages like deep tissue massage or individuals at higher risk, such as older people.
What is the difference between massage therapy and therapeutic massage?
Massage therapy helps with relaxation and overall well-being. Therapeutic massage, on the other hand, focuses on improving specific health conditions such as muscle stiffness, joint inflammation, and circulation.
Can we do massage in summer?
In hot and humid weather, your body can swell up, and you might feel tired. A massage can help you reduce this swelling and make you feel more energetic with improved circulation.
What is not OK during a massage?
Therapists should avoid manipulating the spine, front of the neck, or any injured areas. Knowledge of anatomy and safe massage techniques is required to prevent pain and complications.
What is the most favourite body part to be massaged?
The survey shows that people prefer to get their back massaged the most, followed by shoulders. Feet is a close third, ahead of the neck. Head/face, legs, arms, and hands are the least favorites.
What is the most searched massage?
Swedish massage is a traditional and popular type of massage. It uses gentle techniques like long strokes, kneading, and circular movements to relieve stress and muscle tension.
