Some sports massage therapists use myofascial techniques that focus on stretching the fascia, which are connective tissues surrounding muscles, tendons and ligaments in the body. This particular massage technique involves the therapist applying forces in opposing directions which relaxes the tissues. It can help ease pain and increase mobility in the tissues and surrounding muscles.
Of course, back in the day when people were mostly hunters and gatherers, these physiological changes would help our ancestors run from predators or environmental hazards. And maybe back then, people didn’t know how to relax. Maybe they weren’t really supposed to. But today, people aren’t asked to regularly respond to such great threats, and knowing how to relax may be a better modern survival tactic than a ready stress response.
This paper is an entertaining chapter in the history of the science of alternative medicine: a child’s science fair project published in the Journal of the American Medical Association, showing that “twenty-one experienced therapeutic touch practitioners were unable to detect the investigator's ‘energy field.’ Their failure to substantiate TT's most fundamental claim is unrefuted evidence that the claims of TT are groundless and that further professional use is unjustified.”
This alternative medicine form is a component of Chinese medicine involving thin needles inserted into the body at certain points known as meridians. This is an ancient healing modality that can be used solely or in conjunction with other treatments. There’s ample research evidence to indicate that Acupuncture can be an effective treatment for anxiety.
Over time, deep-tissue massage therapy can help break up and eventually erase scar tissue in the body. It does this by improving lymphatic circulation and drainage to improve flexibility and range of motion in the affected area. Scar tissue is often associated with ongoing pain and stiffness, so deep-tissue massage can improve these symptoms. Massage therapy is often recommended for people who are recovering from surgery.
The therapist may utilize some Swedish techniques to warm up the tissues (kneading, friction, percussion), softening the superficial layers so that he or she can access the deeper ones more easily. Then, with little or no lotion, the therapist utilizes the hard surfaces of their hands and arms — surfaces such as fingers, knuckles, forearms, and elbows — and employs a very slow, sustained type of stroke.
Unsurprisingly, there are almost no comments questioning or challenging anything about the image. Julie Onofrio chimed in with one of the only genuine criticisms: “a few of the things on there are not correct — massage has not been proven to increase endorphins or decrease cortisol.” Agreed: most of the infographer features common scientific myths about massage.
Like having your feet worked on? The therapist uses finger pressure and techniques such as kneading and rubbing to promote relaxation and healing in the body. Reflexology is based on "reflex areas" on the hands and feet, whose energy is believed to be connected to organs and other body parts. By applying pressure to the reflex points, the reflexologist can balance your nervous system and stimulate endorphins, the body's natural pleasure response, which reduces stress and discomfort. 

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According to the Neuromuscular Therapy Center, NMT is one type of deep massage technique that focuses on applying manual therapy to soft tissue with “quasi-static pressure” in order to stimulate skeletal striated muscle. (17) In addition to massaging a painful or inflamed muscle, the area around the affected muscle that normally supports it is also massaged in order to release tension. NMT therapists often focus on several factors that can add to muscle or tissue dysfunctions, including joint pathologies, postural positioning, disruptive habits of use, nutritional components, emotional well-being, allergies and neurotoxins.
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.

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The massage therapy for fibromyalgia that epitomizes the “garbage in, garbage out” problem with meta-analysis. There was virtually no research on this topic worth analyzing to begin with. Trying to pool the results of several weak studies is basically meaningless. To the extent that the study results are generally inconclusive and ambiguous, the conclusions of any review are going to have more to do with the authors’ opinions and biases than hard data.
Thinking about something other than your stress or your pain can help you feel better. Guided imagery takes us to a happy place, but you don’t need to take a 30-minute journey to get there. When you feel stressed, stop what you are doing and picture yourself doing something relaxing, like taking a bath, swimming in the ocean or resting on a hammock. Imagine the scene as vividly as you can. Go there anytime you need to “escape.”
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Somatoemotional release. Mental and emotional context is a major factor in how we experience pain. Painful sensations are unusually good at stimulating catharsis — the expression of strong or repressed emotion. — because physical pain often strongly “resonates” with emotional pain.12 For instance, the pain of an injury may blur together with the emotional frustrations of functional limits and rehab. That’s a basic example, and much more complex interactions between emotional and physical pain are obviously possible. Whether it is the clear goal of therapy, or simply a natural side benefit, experiencing very strong sensations can certainly be a meaningful part of a personal growth process “just” by changing your sense of yourself, how it feels to be in your skin, and perhaps bumping you out of some other sensory rut.13
That is, regardless of all other considerations, a massage therapist must talk to you about pressure, respect your preferences (they are more important than any treatment ideology), and be careful about stumbling into areas that need much less pressure (for comfort) or much more pressure (for satisfaction). Far too many therapists make the mistake of setting a “default” pressure for a client early on, and then using roughly that much pressure everywhere.
This step may seem silly or obvious, but when we are anxious, tense, or angry, we are almost never paying attention to our immediate surroundings. Instead, we are usually consumed with our thoughts or feelings related to things that are not present where we are. Orienting allows us to start relaxing by recognizing our immediate surroundings, which are hopefully calm, stable, and safe.
Kicking back in front of one screen or another does have its place, says Andrew – but it depends how you do it. “Sometimes people describe not being engaged in what they’re looking at – totally zoning out, not knowing what they’ve done for the last half-hour,” she says. “You can view this almost as dissociation, periods of time when your mind is so exhausted and overwhelmed it takes itself out of the situation. That’s unlikely to be nourishing in any way.” Maybe that is why, after I have spent an evening staring emptily at Twitter, or dropping off in front of the TV – less Netflix and chill, more Netflix and nap – I wake up feeling as if I have eaten a load of junk food. I have confused feeling brain-dead with feeling relaxed.

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“Massage Therapy: Riddled with quackery,” a webpage on QuackWatch.org. Scientifically unsupportable ideas are common among massage therapists, according to Dr. Stephen Barrett. He avoids a blanket condemnation of the profession, conceding that “ordinary massage and the legitimate practice of massage therapy should not be categorized as quackery.” However, “many therapists make claims that go far beyond what massage can accomplish. And even worse, massage therapy schools, publications, and professional groups are an integral part of the deception.” He provides many references to support this view. I agree with almost every detail of the article and wrote a letter of support to Dr. Barrett, which is published as an addendum to it. That said, the article does neglect some nice things that can be said about massage therapy, and it contains a few minor errors. But I applaud the intent and embrace and welcome most of the criticism. I wish it weren’t mostly true, but I believe that it is.
AD 1779: Frenchman Pierre-Martial Cibot publishes ‘Notice du Cong-fou des Bonzes Tao-see' also known as "The Cong-Fou of the Tao-Tse", a French language summary of medical techniques used by Taoist priests. According to Joseph Needhan, Cibot's work "was intended to present the physicists and physicians of Europe with a sketch of a system of medical gymnastics which they might like to adopt—or if they found it at fault they might be stimulated to invent something better. This work has long been regarded as of cardinal importance in the history of physiotherapy because it almost certainly influenced the Swedish founder of the modern phase of the art, Per Hendrik Ling. Cibot had studied at least one Chinese book, but also got much from a Christian neophyte who had become expert in the subject before his conversion."[14]
Put your feet up—against the wall, of course. The Vipariti Kirani yoga pose involves lying on the floor and resting the legs up against a wall. Not only does it give the body a good stretch, but it helps create peace of mind, too The effects of yoga on anxiety and stress. Li, A.W., Goldsmith, C.A. St. Elizabeth’s Medical Center, Brighton, MA. Alternative Medicine Review 2012;17(1):21-35..
Crashing waves, warm sand, a gentle breeze ruffling your hair. Well, at least the image is nice. Take a break from work and start browsing the web for some future vacation spots. Sometimes the whole fun of a trip is in the planning, anyway Looking forward, looking back: anticipation is more evocative than retrospection. Van Boven, L., Ashworth, L. Department of Psychology, University of Colorado, Boulder, CO. Journal of Experimental Psychology: General 2007;136(2):289-300..

Hypoglycemia (low blood sugar) is a major cause of episodic anxiety. Start off your day by having a good breakfast (try to avoid foods that are high in sugar like processed cereal or even smoothies).  Eat small frequent meals every few hours throughout the rest of the day.  Make sure you have enough protein in your diet and be sure to limit sugary snacks and sodas.

For starters, you bear in mind the things described above that tend to cause ugly pain, and you avoid that kind of therapy like the plague. Then you look for some clues that painful pressure is okay. Here are at least three reasons why unpleasantly intense pressure might be therapeutic — “bad pain,” but not ugly. In each of these situations, it might be acceptable to tolerate sensations so intense and painful that the only thing about them that is pleasant is the part where it stops.

In the US, licensure is the highest level of regulation and this restricts anyone without a license from practicing massage therapy or by calling themselves that protected title. Certification allows only those who meet certain educational criteria to use the protected title and registration only requires a listing of therapists who apply and meet an educational requirement.[123] It is important to note that a massage therapist may be certified, but not licensed. Licensing requirements vary per state, and often require additional criteria be met in addition to attending an accredited massage therapy school and passing a required state specified exam (basically the certification requirements in many states). In the US, most certifications are locally based. However, as of March 2014, some states still do not require a license or a certification.[citation needed] However, this is thought to change eventually as more regulatory bodies governing the profession of massage are established in each state. Furthermore, some states allow license reciprocity where massage therapists who relocate can relatively easily obtain a license in their new state. Not all states provide this option.[124]
Like your closet, your mind can fill up with unnecessary and unwanted stuff, so it’s important to get things straight and organized. Practice mindfulness by focusing your attention on the present. Slow down, breathe to a slow count of 5, make a to-do list, keep a journal, take a walk, or immerse yourself in a favorite pastime. Do less and focus on only one thing at a time as much as possible. Delegate when you can, ask for help if you need it.
For Pietrunti, an interest in sports massage began as part of his military experience. Serving as a Navy Chief Petty Officer where he was a fitness leader at various naval commands, Pietrunti says, “I began to look into corrective exercise to help my sailors and clients with athletic performance and pain management, but I felt that something was missing.”

One risk is clearly neurological and complex: some people are basically sitting ducks for the well-documented and nasty phenomenon of “central sensitization,” and indeed may already be in pain and seeking help because of it. A strong massage can severely aggravate that situation, with long term and extremely unfortunate consequences. It’s rare, but it happens. The typical clinical scenario here is a gung-ho under-trained therapist over-treating someone in, say, the early stages of fibromyalgia. Bad, bad, bad.
There are dozens of lines of evidence showing that structural treatment concepts of all kinds have failed to deliver the goods over the decades (see the structuralism article). But one recent large study of massage — the big back pain one described above (Cherkin) — produced particularly clear evidence that structuralist-style massage does not work. (And yet again, there’s an entire other article covering this in greater detail: the remainder of this section is just a summary.)
Thai massage typically works with compression — rhythmic pressing movements directed into muscle tissues by either the hand or fingers. Thai massage usually takes place on a futon mat on the floor, with the client wearing loose or stretchy clothing like yoga gear. The therapist is also on the mat and moves your body into various stretches and positions, without any work on your part. This is why it is sometimes called "lazy man's yoga". Thai massage can be both relaxing and energizing, so it is a good choice if you want to be active after your 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.
Leave the past behind, and think of what you can do in the future to put those memories to rest. It may help to do a physical action to lay that memory to rest, or to let your mind let it go. Get a chalkboard and draw the memory, or write, on it, then ritualistically erase it, knowing it wil leave your mind as it leaves the chalkboard. Or, write it on a piece of paper, and throw it into a fire to be consumed, thus eradicating it from your mind. 

“Some Zen teachers say that the way the body takes care of us, without our even being aware of it, is an example of the beautiful and continuous functioning of our Original Nature, the inherent goodness and wisdom of our being. Our hand pulls back from fire before we even register heat, our eyes blink before we are aware of a sharp sound, our hand reaches out to catch something before we know it is falling.”
Massage is to work and act on the body with pressure. Massage techniques are commonly applied with hands, fingers, elbows, knees, forearms, feet, or a device. The purpose of massage is generally for the treatment of body stress or pain. A person who was professionally trained to give massages was traditionally known as a masseur (male) or a masseuse (female), but those titles are outmoded, and carry some negative connotations. In the United States, the title massage therapist has been recognized as a business norm for those who have been professionally trained to give massages.
Although there is a lot of negativity — also known as realism — in this article, I also still recommend massage. It has some plausible medical benefits, even if they are inconsistent and unproven. For instance, patients may get at least temporary pain reduction from any kind of stimulation of “muscle knots,” which are a likely factor in many common pain problems — but poorly understood, controversial, and certainly treatment is unreliable in any case. (I summarize this topic below, but it’s such a huge topic that I have several other large pages devoted to trigger points.)
The results are underwhelming. Although they did a little better than just guessing, the results suggest that it’s difficult even for expert examiners to detect the location of neck and back pain by feel. As well, they were only attempting to detect the side of pain. Imagine how much worse their performance would have been if they had had to identify the location more precisely, or if the pain could have been anywhere or nowhere. So they barely passed the easiest possible test, and probably would have failed a harder one and done no better than guessing.
Thai massage typically works with compression — rhythmic pressing movements directed into muscle tissues by either the hand or fingers. Thai massage usually takes place on a futon mat on the floor, with the client wearing loose or stretchy clothing like yoga gear. The therapist is also on the mat and moves your body into various stretches and positions, without any work on your part. This is why it is sometimes called "lazy man's yoga". Thai massage can be both relaxing and energizing, so it is a good choice if you want to be active after your massage.

When there’s no professional masseuse in sight, try DIYing a hand massage for instant relaxation that calms a pounding heart The effects measurement of hand massage by the autonomic activity and psychological indicators. Kunikata, H., Watanabe, K., Miyoshi, M., et al. Department of Nursing, Faculty of Health Sciences, Kawaga Prefectural University of Health Sciences, Kagawa, Japan. The Journal of Medical Investigation 2012;59(1-2):206-12.. Massages can be especially helpful for people who spend a lot of time typing on a keyboard. Hands in general can carry a lot of tension. Apply some luxurious lotion and start kneading the base of the muscle under the thumb to relieve stress in the shoulders, neck, and scalp.
The recipient wears loose, comfortable clothing and lies on a mat or firm mattress on the floor. In Thailand, a dozen or so subjects may be receiving massage simultaneously in one large room. The true ancient style of the massage requires that the massage be performed solo with just the giver and receiver. The receiver will be positioned in a variety of yoga-like positions during the course of the massage, that is also combined with deep static and rhythmic pressures.
The therapist might use Swedish massage to stimulate circulation of blood and lymph fluids, and trigger point therapy to break down adhesions (knots in the muscles), and stretching to increase the range of motion. Other techniques could include myofascial release, craniosacral therapy, lymphatic drainage and orthopedic assessment. The therapist should also have a good foundation in hydrotherapy modalities including cryotherapy and thermotherapy, which can help with recovery, repair and healing processes.
A study in the Journal of Alternative and Complementary Medicine found that people's blood pressure fell after a single 45 to 60 minute deep tissue massage. Additionally, a 2010 meta-analysis in the Journal of Clinical Psychiatry found that massage modalities like deep tissue reduce stress hormone levels and heart rate while boosting mood and relaxation by triggering the release of oxytocin and serotonin.
This step may seem silly or obvious, but when we are anxious, tense, or angry, we are almost never paying attention to our immediate surroundings. Instead, we are usually consumed with our thoughts or feelings related to things that are not present where we are. Orienting allows us to start relaxing by recognizing our immediate surroundings, which are hopefully calm, stable, and safe.
Damapong, P., Kanchanakhan, N., Eungpinichpong, W., Putthapitak, P., & Damapong, P. (2015, September 15). A randomized controlled trial on the effectiveness of court-type traditional Thai massage versus amitriptyline in patients with chronic tension-type headache. Evidence-Based Complementary and Alternative Medicine, 2015. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4587431/
Early mobilization and range of motion exercises, for instance, will be taught by competent massage therapists to clients with cervical injuries, because they help people get better faster.2627 In fact, the evidence strongly suggests recovery from nearly any injury or surgery is greatly facilitated by early mobilization. But “massaging with movement” is not “massage therapy,” of course — it’s something that a few well-trained massage therapists prescribe, and only in specific circumstances.
I think it is more that they are circumspect than pessimistic. Speaking as a scientist, we are very careful to guard against declaring a finding if there is even a small risk of it being a false positive. We never want to say ‘we’ve found something’ and later have it turn out we were wrong when more data comes in. So, I think they are hewing to scientific norms in this regard, and I do not fault them for that; it is important to be careful in science.
Neck pain. Neck pain is tied with headaches as the second most common pain experienced by adult Americans (also 15 percent), and massage can typically help with this too. For instance, a systematic review and meta-analysis published in 2014 in Evidence-Based Complementary and Alternative Medicine analyzed 15 studies and found that there was “moderate evidence” that massage therapy helped provide relief.
5. Emerging: the key in this final step is calmly reentering the world. Rather than just stopping this process and jumping back in, focus on going back to what you need to do with the same peace you might have when you wake up from a nice sleep. Just gently getting back into the flow of your day. This should keep your mind and body both staying in a more relaxed and positive state.

Most of us have dealt with financial stress at some point. Debt can easily become overwhelming and become a major contributor to feelings of low self-esteem and hopelessness.  Organize your finances by tracking your expenses. Cut down unnecessary expenses. Create a budget for every week or month. Spend your money wisely and make a workable plan to pay your debt.  Try to save a little of every paycheck.


Use affirmations to change your outlook on life and stop yourself from always jumping to negative conclusions. Affirmations are short, powerful statements that build you up and increase your confidence, helping you to expect positive outcomes.[4] Be careful about the words you choose – the things you say about yourself over and over again will ensure that you believe your own rhetoric. Use positive, believable, and caring words about yourself.

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People who suffer from the following conditions or disorders should consult a physician before participating in a sports massage: acute infectious disease; aneurysm; heavy bruising; cancer ; hernia; high blood pressure; inflammation due to tissue damage; osteoporosis ; phlebitis ; varicose veins ; and certain skin conditions. Individuals who are intoxicated are not good candidates for sports massage.
This seems like a fairly straightforward bit of good-news science about stretching. It’s not a surprising idea that movement would have some systemic regulatory effects (motion is lotion, use it or lose it), but it’s nice to see some corroboration of that common sensical notion, and it’s also nice to know that perhaps just stretching did this (to the extent we can learn anything from a single study). If true, it makes for nice evidence to support a general stretching habit, yoga, mobilizations, really any kind of “massaging with movement,” and probably even massage itself.

Sports massage can be an interesting career choice for therapists who want to do it full time. Professional sports teams often have massage therapists on staff to keep athletes' bodies working at their very best. It helps to have a keen interest in anatomy and physiology, advanced training and experience in sports massage, an interest in sports, and a desire to work with athletes.


Angie Bolanos has over 13 years of experience in the practice of rehabilitative therapy. She graduated Cum Laude from Syracuse University with a degree in Occupational Therapy and a minor in Psychology. Upon concluding her undergraduate studies, Angie was immediately recruited as an occupational therapist by a large well-established rehabilitation organization in South Florida. Having the natural ability to consistently raise the benchmark, she quickly moved through the ranks holding various administrative rolls amongst various rehabilitation settings.  ... View Profile


This energy-based, traditional Thai massage, focuses on feet and reflexology, up to the knees, using a wooden therapy stick, massage oil from Wat Po in Thailand and massage cream. reflexology points on the soles of the feet are associated with particular body organs. Pressure on specific points helps stimulate activities of the inner organs, promotes deep relaxation and improves blood circulation. $80/1hr. $115/1.5hr

The best we can say is that there is some reason to believe that painful pressures on muscles might be therapeutic for some people some of the time. Pretty decisive, eh? This is why it drives me nutters that so many therapists insist that strong pressures are “essential” to achieve “a complete release.” It really isn’t possible to know! It really does depend! Why would anyone pretend to “know”?
Have you ever splashed cold water on your face and felt instantly refreshed? There’s a good reason for that because cold water helps with heart palpitations by making your system “reboot”. It’s a trick that you can apply a few times a day to keep yourself refreshed and stress-free and whenever you are feeling overwhelmed.  It will also wake you up if you are too sleepy!
1. Take Five. Meditation is a powerful, natural way to reduce stress. If you’ve never tried it, it can seem intimidating—or even a little hokey. It’s actually very easy, though, and it takes only a few minutes to help yourself chill out. Set a timer for five minutes in a quiet space, close your eyes, sit still, and simply take slow, deep breaths. To avoid letting it turn into five minutes of ruminating about your stress, focus on your breath. For example, try breathing in for four counts, holding your breath for seven counts, and then breathing out for eight counts.
An Indian physician named Shivago Kumar Bhucca, a contemporary of the Buddha, is often credited with developing Thai massage. The impetus was to give monks and nuns the flexibility to sit for long hours in meditation. Whatever its genesis, massage was considered such a crucial aspect of medical treatment in Thailand that until the early 20th century, the Thai Department of Health included an official massage division. Thai massage is based on releasing blockages along ten lines of energy called sen, which are similar to the meridians of traditional Chinese medicine. The technique incorporates stroking and kneading of muscles, manipulation of joints, and pressure applied to specific points in order to balance the body’s four elements—earth, water, fire, and air. But there’s also rocking, breathing, and lots of stretching—Thai massage is often referred to as “lazy yoga.”
Kicking back in front of one screen or another does have its place, says Andrew – but it depends how you do it. “Sometimes people describe not being engaged in what they’re looking at – totally zoning out, not knowing what they’ve done for the last half-hour,” she says. “You can view this almost as dissociation, periods of time when your mind is so exhausted and overwhelmed it takes itself out of the situation. That’s unlikely to be nourishing in any way.” Maybe that is why, after I have spent an evening staring emptily at Twitter, or dropping off in front of the TV – less Netflix and chill, more Netflix and nap – I wake up feeling as if I have eaten a load of junk food. I have confused feeling brain-dead with feeling relaxed.
The benefits of a sports massage are numerous: improved flexibility, reduced risk of injury, and a boosted circulatory system, just to name a few. But bodywork isn’t a one-size-fits all tool, and there are certain things to consider before booking an appointment. Here, three runner-trusted massage therapists impart important pre-massage knowledge.  
Pressure to meet a deadline can be stressful, but acupressure can help release all that tension. Acupressure’s a kind of touch therapy that works by balancing the circulation of fluids and energies in the body. Use the thumb and forefinger to massage the soft area between the thumb and index finger of the other hand. Dab on some lavender oil for extra relaxation.
“I drew habitually growing up and minored in art in college, but when I graduated, my practice began to slip away. Because I’m rusty now, I get a sort of performance anxiety about the whole thing, so I try to do it in as casual a manner as possible. I typically call a friend who I’ve been neglecting or put music on, get out a pad and doodle. (A really satisfying pen works best. It has to feel like velvety-butter.) I let my pen do all sorts of weird things: make strange shapes, draw people I don’t know who don’t have hands. There are no rules, no expectations of perfection, no product to produce. And when I’m done with it, I’m done with it. It’s very un-precious and so, so relaxing.”
PS Ingraham. Central Sensitization in Chronic Pain: Pain itself can change how pain works, resulting in more pain with less provocation. PainScience.com. 5428 words. Pain itself often modifies the way the central nervous system works, so that a patient actually becomes more sensitive and gets more pain with less provocation. This is called “central sensitization.” (And there’s peripheral sensitization too.) Sensitized patients are not only more sensitive to things that should hurt, but also to ordinary touch and pressure as well. Their pain also “echoes,” fading more slowly than in other people. BACK TO TEXT
A traditional Swedish massage involves the whole body. You will begin on either your back or your stomach and flip over at the halfway point. If you have an area of particular concern, such as a tight neck, you can ask your therapist to spend more time in this area. Depending on your preferences, you can ask your massage therapist to use light, medium, or firm pressure.
Whether you’re an athlete with a daily high demand placed on your body or recovering from an injury or illness, deep tissue massage likely has some benefits to offer you. Massages have been utilized for thousands of years throughout the world to lower both physical and psychological stress. And today, research continues to show that whether used alone or in conjunction with other treatments, massage therapy is an effective way to help treat common conditions like arthritis, anxiety and chronic lower back pain.
There are many types of massage therapy, from classics like Swedish and deep tissue to more exotic styles like shiatsu. Whether you'd like to branch out a bit or have a health condition or injury, choosing a style of massage can be confusing if you're not quite sure what it involves. Here is a list of the most popular types of massage (including some that may be new to you).
Athletes tend to know their bodies fairly well, so information presented to the therapist seems to be better. Compared to the general client, the athlete is also in good shape and is concerned about getting back to the field of play as soon as possible. Some athletes have an obsessive compulsive behavior about their sport. This generally makes them very compliant with the therapists’ recommendations. 
Massage is big business in Thailand. It is regulated by the Public Health Ministry. The Commerce and Tourism and Sports Ministries have set a target of 20 billion baht per year to be generated by the spa business, but only 500 of the 2,000 spas nationwide are legally registered with the authorities. The legal difference between a "spa" and a "massage parlour" is unclear. The Federation of Thai Spa Associations (FTSPA) in 2016 urged authorities to clamp down on sexual services being offered at some massage parlours. The FTSPA maintains that influential figures have used legal loopholes to open "pretty spas" or massage parlours where tourists can buy sexual services.[12]
Lactic acid is not a dead-end, “bad” metabolic waste product, and it does not cause post-exercise soreness. This is a pernicious and seemingly un-killable myth. It originated with “one of the classic mistakes in the history of science,” according to George Brooks, a Berkley physiologist. I will not give the myth any further air time here. See Gina Kolata’s clear overview in the New York Times, or a concise professional summary by Robergs in Experimental Phsyiology. For a deeper and geekier, but excellent read, see Dr. Goodwin’s entertaining rant about the prevalence of the lactate myth in the 2012 summer Olympics coverage. BACK TO TEXT

“The brain can’t distinguish between reality and imagination, so visualization can be a powerful tool to help you unwind in a snap,” Lindor said. She suggested visualizing yourself at a favorite spot. Be as specific as you can. Note what’s around you. Are you by the ocean? Is it a calm current or are the waves crashing? Are there kids playing? Are they making sand castles or playing in the water? Is the sand white and smooth? Or is it a sparkling black like the Muriwai Beach in New Zealand?

The most widely recognized and commonly used category of massage is the Swedish massage. The Swedish massage techniques vary from light to vigorous.[63] Swedish massage uses five styles of strokes. The five basic strokes are effleurage (sliding or gliding), petrissage (kneading), tapotement (rhythmic tapping), friction (cross fiber or with the fibers) and vibration/shaking.[64] Swedish massage has shown to be helpful in reducing pain, joint stiffness, and improving function in patients with osteoarthritis of the knee over a period of eight weeks.[65] The development of Swedish massage is often inaccurately credited to Per Henrik Ling, though the Dutch practitioner Johann Georg Mezger applied the French terms to name the basic strokes.[66] The term "Swedish" massage is actually only recognized in English and Dutch speaking countries, and in Hungary. Elsewhere the style is referred to as "classic massage".

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Oh, the irony: Even when free time falls into your lap, you may have no clue what to do with it (which is how you end up roaming around Whole Foods). Think about what truly mellows you out, then make a list on paper or in your phone. Notes Schulte, "We often get stuck during leisure time because we try to choose the exact perfect thing to do—so if one thing on your list doesn't appeal, pick something else!"

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Traction is a great example — pulling on the spine. Often used by massage therapists to treat low-back pain and neck pain, it might be an effective technique for a few patients, but I wouldn’t count on it, or advise anyone to spend much money on it. Like many popular therapies, the evidence is a mess.30 The absence of conclusive evidence is significant: if traction worked well, it probably would have shown up clearly by now. If traction works at all, it’s certainly not reliable. I discuss traction in considerable detail in both my neck pain and back pain tutorials.
Over-analyzing things can quickly lead to mounting stress. Don’t sweat the small stuff.  Let it go!  If you find yourself worrying over things you have no control over, distract yourself.  Go outside. Check out the sky.  Are the stars out?  Is the wind blowing?  Will it be warmer as the day progresses? Play your favorite song.  Look at pictures or photos that make you smile.  List all the little things you can be grateful for and focus on those. 

Many students at my school were actually angry that things like therapeutic touch were even being taught. I recall some heated debates between skeptical students and more “open-minded” instructors and school officials. It may surprise you to hear that I was not one of the skeptics back in those days — it was only just starting for me then. BACK TO TEXT
Pre-event. Pre-event sports massage is given within the four hours preceding an event to improve performance and help decrease injuries. It is used as a supplement to an athlete's warm-up to enhance circulation and reduce excess muscle and mental tension prior to competition. It is normally shorter (10-15 minutes) than a regular conditioning massage, and focuses on warming-up the major muscles to be used, and getting the athlete in a good mental state for competition. It also improves tissue pliability, readying the athlete for top performance. Certain massage techniques can help calm a nervous athlete, and others can be stimulating. Pre-event. Pre-event sports massage is given within the four hours preceding an event to improve performance and help decrease injuries. It is used as a supplement to an athlete's warm-up to enhance circulation and reduce excess muscle and mental tension prior to competition. It is normally shorter (10-15 minutes) than a regular conditioning massage, and focuses on warming-up the major muscles to be used, and getting the athlete in a good mental state for competition. It also improves tissue pliability, readying the athlete for top performance. Certain massage techniques can help calm a nervous athlete, and others can be stimulating.
In addition there are many professional bodies which have a required minimum standard of education and hold relevant insurance policies including: the Federation of Holistic Therapists (FHT),[112] the Complementary Therapists Association (CThA),[113] and the Complementary Health Professionals (CHP).[114] In contrast to the CNHC these bodies exist to support therapists rather than clients.
Perhaps one of the reasons massage reduces depression and anxiety: it’s relaxing. While not proven as well as you might think, it is a pretty safe bet,15 and the idea is further supported by evidence that massage therapy may reduces blood pressure1617 and helps people to sleep, even when they are under the unusual stresses of hospital care.18 These are all unsurprising … and unremarkable. Relaxation is an important component of wellness and pain management, and I do not underestimate its value, but it is hardly curative.

deep tissue massage clapham


Another alarmingly common example is the sensation of skin tearing. This has been inflicted on me personally on at least three occasions, and not by poorly trained therapists — quite the opposite, the perpetrators were all well-trained massage therapists doing a kind of “fascial release” therapy that they clearly thought of as an “advanced” technique.7
Sports massage is a good option if you have a repetitive use injury to a muscle, such as what you may get from playing a sport. It’s also a good option if you’re prone to injuries because it can be used to help prevent sports injuries. You may also use sports massage to increase flexibility and performance. Additionally, sports massage can be used to relieve pain, anxiety, and muscle tension.
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It is important to recognise the difference between good stress and bad stress, life-changing events like getting married, becoming a parent, moving house, starting a new job or starting school can all be stressful events; but these are ultimately good for you – the stress is usually short-lived.  Bad and more dangerous stress is long-term background stress which can be caused by any number of factors including: frustration, overwork, failure or perceived failure as well as more specific life circumstances and illnesses.
I’ve often said that massage therapy research is in its early stages. And after thinking about that more today, I’ve realized it’s worse than that. Massage therapy research is stunted, and not showing signs that it is ready to progress. Some might disagree, and would point to the increasing number of massage therapy studies. (I’ve charted it myself in at least one paper I’ve published, and there is no doubt that the number of papers on the subject is increasing.) But I would counter by noting that there is no discussion in the field. The studies are conducted and published in isolation. They are not often being critiqued, and researchers with different theories and perspectives are not addressing each other in the literature or even at conferences.
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Inflammation caused by chronic stress and muscle tension can lead to worsened overall health, longer recovery time, reduced immune function and cardiovascular problems, such as high blood pressure. Studies have found that massage therapy can help lower cortisol levels and even boost production of the hormone called oxytocin, which relaxes the body and has soothing effects. (7) Oxytocin is the primary hormone responsible for sustaining social bonds in humans and increasing motivation for cooperative behaviors, which is why it’s often called the “cuddle hormone” and known to be released during hugs, birth, social bonding and from touch.
Have you ever splashed cold water on your face and felt instantly refreshed? There’s a good reason for that because cold water helps with heart palpitations by making your system “reboot”. It’s a trick that you can apply a few times a day to keep yourself refreshed and stress-free and whenever you are feeling overwhelmed.  It will also wake you up if you are too sleepy!
AD 1776: Jean Joseph Marie Amiot, and Pierre-Martial Cibot, French missionaries in China translate summaries of Huangdi Neijing, including a list of medical plants, exercises and elaborate massage techniques, into the French language, thereby introducing Europe to the highly developed Chinese system of medicine, medical-gymnastics, and medical-massage.[8] 

The significant difference in the two approaches is their effect on these layers. A Swedish technique uses lubricant to glide over the layers – whether that be on a superficial layer (light pressure) or a deeper layer (firm pressure). There may also be kneading of the muscles, vibration or percussion to stimulate the muscles, and passive and/or active joint movements. All of these techniques serve to increase circulation of blood and lymph, soften and relax the tissues, reduce cortisol levels in the body (the stress hormone), and provide a generalized sense of relaxation for the client.
Deep tissue massages are often utilized following injuries to help break up newly forming scar tissue that can make recovery more difficult and lead to stiffness. Massage has been shown to help reduce inflammation and muscle spasms by stimulating blood flow, loosening up muscles to allow for more oxygen and also helping reduce the nervous system’s automatic stress response. 

thai wandsworth

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