How to Get the Best Massage

Spotted on the galactic interweb! I wanted to share this - it's sage advice.
~Stephanie 
 

By Susannah Felts
From Health magazine

Massage isn’t just a me-time indulgence. Studies show it reduces stress, boosts immunity, and relieves pain from everyday wear and tear. And in tough times, just 30 minutes on the table (or even 10 minutes in a chair) can go a long way toward working out your kinks—as long as you make sure your needs are met. Here’s how to get your money’s worth.

Find the right therapist
Just as you would with an MD, select a certified massage therapist who meets your specific needs, whether you’re looking to soothe post­mara­thon aches or relieve a stiff neck. General certification in Swedish massage—long, sweeping strokes over the entire body—fits the bill when you’re simply looking to relax. (Swedish is what you’ll get if you ask for a basic massage; Shiatsu, or acupressure, features more targeted finger pressure in specific areas.) Go here to find the most experienced certified massage therapists in your area.

Speak up!
Before the massage begins, mention any areas of your body that are feeling sensitive, tight, painful, or tender (like a knot in your neck or an achy spot in your shoulder); these should be treated with particular care, according to Leena Guptha, an osteopathic doctor, a licensed massage therapist, and past president of the American Massage Therapy Association.
Most massage isn’t painful, though moderate pressure—which studies have found is necessary to provide optimal therapeutic benefits—may feel a little uncomfortable, especially if you’re new to massage. Is the pressure too intense? Don’t be shy. Guptha suggests saying something like, “That really hurts. Can you try something different or skip this area?” A good therapist should welcome (or even ask for) your input.

Pick your products
It’s acceptable to bring your own lotion or oil, especially if you have sensitive skin, a sensitive nose, or a condition like eczema or psoriasis. Another option: Ask the therapist to show you her product stash and discuss the options (many are fragrance-free). “There are dozens available for different types of massage, and your therapist should have a variety to choose from,” Guptha says.

Reschedule if you have a cold
“Postpone your massage if you feel a cold or migraine coming on,” Guptha says. “The massage will stimulate your circulation, which could leave you feeling worse.” If you’re a little stuffy or just find it difficult to breathe when lying face-down, ask to lie on your side. An experienced therapist can perform most techniques this way, or she can work on your upper back, neck, and shoulders while you’re in a sitting position.

Period? No problem
There’s no medical reason to avoid a massage during your period, Guptha says. In fact, it can ease PMS symptoms like cramps and backache. But if you’re worried about heavy bleeding, just wait a few days.

Swedish: Massage's Foundation

In the United States, Swedish massage is by far the most popular form of bodywork. Most people are thinking of Swedish massage when they think of massage. In my opinion, this makes "Swedish massage" a redundant phrase. It is the classic and most basic of all massage modalities. In fact, in Europe, it is called "classic massage", and is hardly referred to as Swedish. As such, Swedish massage is also the foundation of most other forms of massage.

Petrissage

A Brief History

Per Henrik Ling (1776-1837) is often credited as the father of Swedish massage. This is actually false. Ling created a movement therapy, essentially calisthenics and resembling physical therapy rather than massage therapy. Ling's methods became known as the Swedish Movement System. Descriptions of the methods and movements were interpreted later by readers as being similar to the techniques of what we call Swedish massage. Those techniques were actually developed and named by Dr. John Georg Mezger (1838-1909), a Dutch physician.

Early researchers on the subject noticed similarites between descriptions of Ling's techniques and the terms used by Mezger. These terms were applied to Ling's methods. Because he practiced long before Mezger he received the credit for developing and naming the techniques. Somehow the Swedish Movement System became know as the Swedish Massage System. (It's worth noting here that Swedish massage was actually developed by a Dutchman who named his techniques in French.)

Not only did Mezger develop and name the basic techniques of  "classic" massage, he also brought massage into the scientific commnunity. It makes sense that Ling wouldn't have, since he was developing something else. So Mezger is truly the father of Swedish massage.

In the 1850s, Swedish massage was brought to the United States by New York physicians Charles and George Taylor. During the 1930s and 1940s massage's influence decreased as a result of medical advancements of the time, while in the 1970s massage's influence grew once again with a notable rise among athletes. Massage was used up until the 1960s and 1970s by nurses to help ease patients’ pain and help them sleep.

The Techniques

There are five basic techniques to Swedish massage.

1. Effleurage: Long strokes with an open palm.
2. Petrissage: Kneading and lifting, almost like working dough.
3. Friction: Firm, deep, often circular rubbing.
4. Tapotement: Brisk tapping or other percussive movement.
5. Vibration: Rapid shaking of specific muscles.

Effleurage

The Purpose

Swedish massage is intended to increase oxygen in the blood and flush metabolic wastes, like lactic acid, from the body. This is done by applying pressure to surface muscles with the above techniques, always moving toward the heart. The result is improved circulation, reduced stress, reduced pain, increased flexibility, a relaxed state and greater overall health and wellness. Swedish massage also reduces recovery time from muscular strain and stimulates as well as soothes the nerves.

The nervous system is actually divided into a couple of different systems. One such division is sympathetic versus parasympathetic. The sympathetic nervous system is our body's "flight-or-fight" response, with decreased blood flow to non-essential systems such as digestion, increased heart rate, and increases in hormones like adrenaline and noradrenaline. The parasympathetic nervous system is the rest and rejuvenation function. It regulates blood evenly throughout the body and thus allows for proper function and healing. The sympathetic response is meant to be temporary. In today's busy way of living, however, many live in a state of sympathetic dominance, which leads to exhaustion. Swedish massage restores the body to a parasympathetic state, the way you are supposed to be. Parasympathetic dominance is a key in on-going good health.

Swedish massage can be performed as a full body protocol, or it can be applied to only specified areas of the body. Usually, Swedish massages are full-body massages, perhaps with an area of focus that gets some extra attention, such as the neck or shoulders. The amount of pressure can be as light or deep as the client prefers.

Tapotement

"Fluff and Buff"


As I mentioned at the beginning, Swedish massage is not just a type of massage, it also serves as any massage student's foundation. You learn these techniques first before learning other modalities. This is because Swedish techniques are well suited to warm and prepare the soft tissue for deeper or more involved work, such as deep tissue or sports massage. Working too deeply too quickly leads to bad things for the client. Even after massage school though, practitioners should not abandon this foundation. I've come across fellow MTs who dismiss Swedish as "relaxation massage" or "fluff and buff" and it shocks and upsets me. They don't think it's worth their time, that it's boring, that it's not "real" massage and that "everyone needs deep tissue".

Well, not everyone "needs" deep tissue. Not everyone likes deep work and should not be pressed to go past their comfort level. Also, massage is massage. All techniques are "real". Swedish or relaxing or full body work or however you want to think of it is still incredibly beneficial. And, I can bet you that those dismissive therapists are at least using the Swedish techniques of effleurage and petrissage when they begin any massage involving deeper work. And if they aren't, they are risking hurting their client. Not properly warming the soft tissue for deep work and working too fast is what leads to pain, bruising or injury to the client.

Swedish massage deserves respect by practitioners and consumers alike. Without the advent of this classic massage method in the United States, there might not be any MTs practicing any type of massage here today.