Photo by Deniz Altindas on Unsplash - Image by @upklyak on freepik
The benefits of massage are renowned and numerous. And luckily for us, they are available in different styles whether we get a massage or we’re massaging ourselves...
- Body and Mind -
Thanks to their draining properties and the elimination of waste accumulated in our muscles, massages re-oxygenate them and improve our lymphatic circulation. The period devoted to a massage is a moment of relaxation that can easily turn into rest, meditation and even a trance for some of us :
JOINTS : Many healthcare professionals refer patients with joint problems to a licensed massage therapist. In fact, regular massage can relieve this type of pain.
BLOOD CIRCULATION : Massages promote good blood circulation and therefore better functioning of our organs and cell growth.
DIGESTION : Whether we are constipated or have a chronic digestive problem, massage is a good way to get our digestive system working properly (or at least providing relief).
INSOMNIA : Sleep studies have shown a link between frequent massage and reduction in insomnia and sleep disturbances. Which is not insignificant when we know what these rest deficiencies can do to our immune system.
BACK PAIN : We don't have to get used to our back pain, massages reduce pain. Plus, they're less frightening than chiropractic or acupuncture (which give great results).
HEADACHES : Whether we have a headache or are prone to migraines, medical research has proven that regular massages can help reduce or even eliminate these severely disabling problems.
STRESS AND RELAXATION : We all encounter some type of stress (long day, difficult night, period of medium or long duration stress). The good news is that massages reduce stress hormone levels, which alleviates symptoms and allows us to relax and gradually indulge in their gentle caresses.
- Before the massage -
To get the most out of a massage session and be comfortable on the table, we should avoid eating a full meal, at least an hour before, and not drinking anything 30 minutes before (it would be a shame to have to run to the bathroom in the middle of our session).
It should be obvious, but we should wash before our session. Beyond showing courtesy to our masseur, it is about basic hygiene and supporting the soothing effects of the oils long after the session (since we will no longer need to wash ourselves).
If the establishment has thermotherapy options such as saunas, hammams or jacuzzies, this will help us improve our enjoyment. All of these can help us relax before the session, and feel completely at ease.
If we are massaging ourselves, taking a bath or a shower, will relax our muscles and prepare them for the massage. However, the Epsom salt in our water already relieves some pain. Then we will wrap ourselves in a warm towel.
- During the massage -
Skin-to-skin contact is more effective than massaging through clothing. However, if we are modest or lack privacy at home, we can wear light clothing.
Although our masseur has magic fingers capable of locating all our pain points, he/she needs us to define our tolerance and comfort threshold. Thus, it is not necessary to play hard if we feel pain or tension or if the pressure of the massage is too strong. Just as we will have to express ourselves, if the pressure is too light. This is neither a torture session, nor a superficial cuddle one.
For more ease, massage oils, lotions or balms will help us warm our body, facilitate the sliding of the fingers to dissipate knots and relax our muscles. If we have allergies, we need to mention them when we make an appointment.
- After the massage -
It is difficult to return to our normal rhythm right after a massage. Therefore, it would be wise to choose a time when we will have time to fully enjoy the benefits of our massage, after the session. So there in no way we will push our muscles : it is forbidden to carry large bags (not even one), to clean the garage/cellar/house or to workout indoors or out, etc. We have to let our body and our mind savour the relaxation that the massage will bring to them for as long as possible.
We have to remember to drink a lot of water after the massage. Our body will need it to eliminate everything that has been released during the session (lactic acid, etc.). And let’s avoid drinks containing caffeine or alcohol (or both), as these substances can create inflammation and therefore be counterproductive.
- Self-massaging -
Although it is more delectable to leave our body in the hands of a professional, relieving it ourselves can be of great help :
SKULL : We will place our palms near our temples, on either side of our head. Then we’ll push our scalp upwards, holding it for a few seconds then releasing it. Let's work in sections all over the scalp.
FACE : Using fingertips, let's draw small circles along our hairline, above our eyebrows, on our cheekbones, and around the jawline. Gently rubbing our ears and lobes between our thumb and forefinger. We can also, place the tips of our fingers near our ears and move them gently along our jawline until our hands meet under the chin.
THROAT, NECK AND SHOULDERS : Let’s use our left hand to stroke the left shoulder and the left side of our throat and neck. Then let's change hands for the other side. We should always work with the tips of the fingers in small circles, gently but firmly, starting from the base of the skull towards the shoulders. When we feel a knot (a harder/tense area), we will insist massaging clockwise, then counter clockwise. After working on our knots, let's stretch take care of our shoulder blades, by hugging ourselves.
BELLY : We will place one hand flat on our abdomen and gently stroke it in a circular motion. Let's apply pressure to both sides of our abdomen, then release them after a few seconds. Next, we will use the fingers of both hands to knead our entire stomach (make small rolls of skin, not too thick - and let’s roll!).
BACK : We will push our back against a ball (tennis, basketball or Swiss ball), itself against a wall. Let's move our body up and down, left to right and in circular motions to relieve the pressure from our back. For more variety, we can alternate the size of the ball. Another method is to place a roller (Foam roller) on the floor, positioning our lower back on the roller, so that our shoulders and buttocks are perpendicular to the floor. We will then use our feet to help us slowly pass the roller through each vertebra. When we find a trigger point or painful area, we should keep rolling over the area for a few seconds (This will hurt a bit, but it will also relieve the tension in the area).
LEGS : Let's run our fingers up and down our legs, starting at our ankles and working up to the waist (as if we were putting cream on the front and back of our legs). Let's start with light movements, then dig in with the palm of the hand, forming firmer circles. We can even practice the percussion technique, tapping with our fingertips or using the sides of our hands (this helps relieve tight muscles and relieve pain).
ANKLES AND FEET : Using our fingers to stroke our ankles, let's tighten our Achilles tendons a few times. Starting at the ankle, we will rub our thumbs on the sides of our feet towards our toes. Then dig (still with the thumbs) in circular motions, our soles of the feet and the bottom of the toes. We can support our foot with one hand while working on each toe with the other hand. Let's squeeze our toes one by one and gently pull them up. We will finish the massage by gently cuddling our feet.
ARMS : Let's start with small, smooth tapping of the hand/fingers, starting at the shoulder, down the arm and down to the wrist. Let's continue these tapping until we feel our arms warm up. Next, we will move on to small circles on our arms and forearms. Let's shift between pats and small circles until our arms feel relaxed.
HANDS : After all this work, let's gently squeeze the palm of one hand with the other hand. Next, we will squeeze each finger and knuckle in a circular motion. One by one, let's hold a finger at its base and gently pull it up. Let's use our thumb to stroke the back of the hand and put pressure on our palm and wrist, moving the latter in a circular motion. To complete the massage, we will gently run the palm of the hand over the fingers.
Conclusions
The build-up of stress, tension and pain that we experience in our lives can be alleviated with the help of massage. It would be wise to remind ourselves that putting our health first is one of the keys to a more harmonious life. Therefore, devoting time to the practice of massage is a significant asset.
What do you think?
