Take a tropical vacation without leaving the desk chair. Use a five-minute break to peel, slice, and bite into a juicy mango, which packs a compound called linalool that helps lower stress levels Stress repression in restrained rats by (R)-(-)-linalool inhalation and gene expression profiling of their whole blood cells. Nakamura, A., Fujiwara, S., Matsumoto, I., et al. Technical Research Center, T Hasegawa Co, ltd, Kawasaki-shi, Japan. Journal of Agricultural and Food Chemistry 2009;57(12):5480-5.. Don’t fret about the juice dripping down your chin—the stress relief is worth the mess.
We all have different goals and challenges in life; therefore it’s highly important that we create our own life motto to keep us on track. This mantra will focus your mind and stop you from being anxious and overwhelmed when life throws you yet another curve ball. Identify your challenges, weaknesses and goals so you can craft your own personal mantra.
Sports Massage is a no-nonsense massage that helps stretch tight muscles, stimulates inactive muscles and improves soft tissue condition. Sports Massage will help you move your body more freely with more flexibility and in time can improve your posture. As the name suggests it is popular with athletes, as it enhances performance, assists recovery and prevents injury – benefits we can all enjoy.

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Not everyone should receive a deep tissue massage. Some people simply enjoy the sensation of deeper pressure to their muscles and others prefer a more gentle touch. Someone who has never experienced a massage before may not want to request a deep tissue massage. It is the responsibility of the massage therapist to determine if a deep tissue massage is necessary by way of a thorough health history and evaluation. A massage is only effective when the person on the table is comfortable and relaxed.

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For almost everyone, after some period of time, our parasympathetic nervous system (PNS) kicks in, which brings all of these physiological changes back down to normal. Your heart rate returns to baseline, your blood pressure lowers, digestion starts again, the stress hormones are metabolized, your breathing slows and deepens, and your muscles relax. When this completes, you are back to a pleasant, slower, and more in-control state.
Make your own positive affirmations and repeat them outloud.  Often. Tell yourself that you are strong. Tell yourself that you are safe and that you will get through this. Positive affirmations have been proven to work in a few different ways. Knowing something is one thing, but actually hearing it time and time again from within yourself will result in a boost to your confidence. Make sure to join our 30-day affirmation challenge to get started!

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


Sports massage can play an important part in the life of any sportsman or woman whether they are injured or not. Massage has a number of benefits both physical, physiological and psychological. It can help maintain the body in generally better condition, prevent injuries and loss of mobility, cure and restore mobility to injured muscle tissue, boost performance and extend the overall life of your sporting career.
This geeky basic neurology experiment produced a rough estimate of the density of nerve endings in human glabrous (hairless) skin: about 6000 per square centimetre, so a whole hand probably contains about as many as the maximum capacity of the largest stadiums in the world. They measured an average nerve diametre of about 3 thousandths of a millimetre.
Therapeutic Thai Massage is the first authentic Thai Massage spa specializing in age-old Thai practices along with contemporary procedures. Thai massages alternate between assisted Yoga and acupressure. This combination will ensure a unique experience to every customer seeking relief from tight muscles, chronic tension and those looking to promote overall health throughout the entire body.
Before booking an appointment, ask questions about the therapist’s education and experience, like “What is your training?” “How many years have you been practicing?” and “Do you work frequently with runners?”, suggests Gammal. Seek referrals if possible, and ensure s/he is a licensed massage therapist. Rotenberger recommends a massage therapist specifically trained in orthopedic treatment and assessment, as s/he will know when to refer you to another healthcare professional, in the case that you’re experiencing chronic pain and discomfort not fixable via massage. You can find a reputable practitioner via www.orthomassage.net or www.NeuroMuscular-Reprogramming.com. 

A dry-water massage table uses jets of water to perform the massage of the client's muscles. These tables differ from a Vichy shower in that the client usually stays dry. Two common types are one in which the client lies on a waterbed-like mattress which contains warm water and jets of water and air bubbles and one in which the client lies on a foam pad and is covered by a plastic sheet and is then sprayed by jets of warm water, similar to a Vichy shower.[77] The first type is sometimes seen available for use in malls and shopping centers for a small fee.
Sports massage has antecedents in earlier periods of history. The ancient Greeks and Romans combined massage and exercise in their athletic training. Various Asian cultures also developed forms of massage for dancers and for students of martial arts . As a formal practice, however, sports massage began in the Soviet Union and Communist bloc countries in the 1960s. Soviet teams were the first to have a massage therapist travel with them and work on their athletes on a regular and ongoing basis. Through sports and cultural exchanges, the concept of sports massage moved to Europe and the United States in the 1970s. Over time the benefits of sports massage became accepted, and sports massage became a part of the training regimen, first of professional athletes, then of college and amateur athletes. Today sports massage is recognized as a specialty by the American Massage Therapy Association.

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.[10] Until the 1970s, nurses used massage to reduce pain and aid sleep.[22] The massage therapy industry is continuously increasing. In 2009, U.S. consumers spent between $4 and $6 billion on visits to massage therapists.[23] In 2015, research estimates that massage therapy was a $12.1 billion industry.[24]

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“Good pain” is at the heart of the pressure question: a strange, potent sensory paradox that many people actually seek out as the goal of therapy, consciously or unconciously. Either it isn’t literally painful (just intense), or it’s painful but desired anyway because of relief or belief: an actual biological relief or at least the belief that there is one. But it’s important to note that not all satisfying, relieving sensations are genuinely helpful (e.g. scratching a mosquito bite).
Specialized massage tables and chairs are used to position recipients during massages. A typical commercial massage table has an easily cleaned, heavily padded surface, and a horseshoe-shaped head support that allows the client to breathe easily while lying face down and can be stationary or portable, while home versions are often lighter weight or designed to fold away easily. An orthopedic pillow or bolster can be used to correct body positioning.
Massage treats delayed onset (post-exercise) muscle soreness. Supposedly, massage therapy can stop that awful soreness that develops after an intense workout, known as delayed-onset muscle soreness (DOMS) — which is ironic, because massage is also well-known to cause a little next-day soreness. Although some studies have shown that massage can take the edge off DOMS, that’s about as good as it gets59 — perhaps a 30% temporary pain reduction when the planets align. It certainly doesn’t restore your strength any sooner. As with increasing circulation, it’s important to maintain perspective: it wouldn’t matter much even if massage did cure DOMS. Although DOMS can be pretty unpleasant, it’s one of the most trivial of all pain problems, guaranteed to solve itself within three days. On a closely related note …

Alhough he was a Certified Strength and Conditioning Specialist (CSCS) through the National Strength and Conditioning Association at the time, Pietrunti says that he ultimately decided to pursue licensure in massage therapy as well. This provided that missing link while also being “a good way to ‘bridge the gap’ and provide a better service to my clients,” he says.
Disconnect. Put the phone back down, shut the email folder, walk away. Whenever you feel like making an instantaneous reply in anger to someone who has raised your ire, don't act on it. When we feel angry and stressed, we are more likely to read sinister interpretations into our interactions and if we act on them, our self-righteous anger can be self-fulfilling when the person responds negatively. Sleep on your angry missive and practice the relaxation techniques outlined here.
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.

People think of massage therapy as a “safe” therapy, and of course it mostly is. But things can go wrong. Serious side effects in massage therapy are rare, however, and common side effects are minor. A 2007 survey of 100 massage patients49 found that 10% of 100 patients receiving massage therapy reported “some minor discomfort” in the day following treatment. This would mainly be a familiar slight soreness that is common after a massage — I’m surprised only 10% reported it. The massage must have been quite gentle.
Standing up for a quick stretch can relieve muscle tension and help us relax during a stressful workday Muscle stretching as an alternative relaxation training procedure. Carlson, C.R., Collins, F.R. Jr., Nitz, A.J, et al. University of Kentucky. Journal of behavior therapy and experimental psychiatry 1990;21(1): 29-38.. Why not try a shoulder roll-out or a chest-opening stretch right from the desk chair?
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.

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.


The constipation claim is another good example of something that’s probably as clinically trivial as it is certain. Who the hell thinks, “I haven’t had a crap in days: I guess I’d better buy a professional massage!” (I might rub my own belly.) In ten years working as an RMT, I think I did that kind of abdominal massage maybe a half dozen times — demand for the service was rather low. I’ve been writing about the science of massage even longer, and this is literally the first time the word “constipation” has ever appeared on this website — because who cares?
Commit to a regular enjoyable activity, like a monthly racquetball game or cooking class, with your partner or friends. "You're more likely to follow through on a commitment to someone else than to yourself," notes Schulte. "It leaves you no choice but to relax!" One of the rare times when I truly unwind: my bimonthly girls' game night, where we play Scattergories, snack extensively, and laugh our heads off. But thanks to all this inspiration, I no longer have to wait weeks to relax for real. 

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.”
For many years the best review of the science that was available, by Furlan et al., had a cautiously optimistic conclusion, declaring that “massage is beneficial.”37 But then, in 2015, Furlan et al. added another dozen studies to the pool of data, and actually changed their tune: now they have “very little confidence that massage is an effective treatment for LBP.”38 And nor should they. Although there are scraps of good news, the evidence damns massage with faint praise — just like all other “promising” back pain treatments.
Doctors think looking up health information online can be problematic because the computer doesn’t have the same diagnostic skills as a healthcare professional. Physicians determine whether an issue is serious by considering personal factors like a patient’s family history and age. (Wrinkles at age five isn’t normal— sorry, Benjamin Button.) On the other hand, when someone searches for “headaches” online, they may find several sources suggesting they are suffering from something much worse…

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“It is your body, your session, your outcome,” advises Rotenberger. “There’s a fine line between pain and discomfort, and it’s unique to the individual.” What’s more, deep pressure is not the same as deep tissue. It’s a common misconception, Rotenberger explains, and in reality, a therapist that is muscle-specific needs to exert little pressure to be effective.  

Other people like to write down what they’re grateful for, Kaplin said. This is especially helpful for relaxing. “When we’re stressed, we tend to focus on everything that is going wrong, which makes it even harder to unwind,” said Natasha Lindor, a coach and founder of The AND Factor who helps professionals have a successful career while working less and living more. She suggested writing down the top three good things that happen to you today.
American Heart Association: "Four Ways to Deal With Stress."; PubMed Central: "Psychosocial and Psychophysiological Effects of Human-Animal Interactions: The Possible Role of Oxytocin."; NIH News in Health: "Can Pets Keep You Healthy?"; Cleveland Clinic: "Want a Healthy Heart? Laugh More!"; HelpGuide.org: "Laughter Is the Best Medicine."; Association for Psychological Science: "Power Posing: Brief Nonverbal; Displays Affect Neuroendocrine; Levels and Risk Tolerance."; Harvard Business School: "Power Posing: Fake It Until you Make It."; IZA.org: "The Effect of Sexual Activity on Wages." 

While this is practically a no-brainer, it’s still important to note that exercising is an excellent way to get rid of stress. Find the type of exercise that suits you and makes you happy doing it. Some people find walking or jogging very relaxing while others like to dance or lift weights. Find a physical exercise that suits you and raise your heart rate around 20-30 minutes every day.  Simple ways to increase exercise are to take the stairs, and park farther away so you have to walk further.  Look for opportunities to walk and move at home, school or on the job.
Some readers may not get this joke. It’s a reference to Pulp Fiction; it means, “I’m so sick of hearing about ‘release’ I might shoot the next person who says it.” The term has reached annoying buzzword status when paired with faddish excitement about fascia. While many therapists may find the frustration hard to understand, many professionals really are that fed up with hearing about fascia in general & release in particular.
According to the American Massage Therapy Association, up to 25 percent of American adults had a massage at least once during 2016-2017. And, they have a wide range of reasons for doing so. More and more people -- especially baby boomers -- recognize the health benefits of massage. They choose from among many massage styles to get relief from symptoms or to heal injuries, to help with certain health conditions, and to promote overall wellness.

Massage-StLouis.com [Internet]. Sanvito A. How Does Massage Work?; 2016 December 31 [cited 17 Feb 28]. While the skin is indeed “the surface of the brain,” there are of course many sensory receptors in deep tissues as well. Massage therapy mainly interacts with the nervous system via the skin, which is extremely richly innervated, and the importance of this is often underestimated or discounted entirely … but it’s not limited to that. For instance, I’ve always particularly loved having my joints moved passively, which creates a flood of proprioception — movement/position sensation — that my brain didn’t initiate, which feels weird in a delicious way. BACK TO TEXT
"If you walk in the door decompressed, it gives you a jump-start for the rest of the evening," says productivity expert Julie Morgenstern, author of Time Management from the Inside Out ($15; amazon.com). Do you take public transportation home? Resist the siren call of email and try a meditation app, such as Insight Timer, Calm, or Stop, Breathe & Think (all free on iTunes and Google Play). "Call a friend or loved one, listen to music—any activity that breaks you out of your normal train of thought should help," says Morgenstern. "One client found it effective to set his relaxation intentions on his way home from work. He'd tell himself, 'I want to enjoy cooking with my partner and make sure so-and-so does homework, but I'll ask in a gentle way,' and so on."
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/ 

The road to intellectual dishonesty is paved with good intentions. When I worked as a therapist, there were times when — confession! — I didn’t bother to explain to a patient that I was selling them a dubious approach to therapy . Sometimes it seemed okay because the atmosphere of experimental treatment was thick already, with a desperate patient who had low expectations and was pretty much there to try anything. But it was still dishonest, and I’m ashamed of those times. After all, if patients were my experimental research subjects, shouldn't I have been paying them?

Massage detoxifies or flushes lactic acid from your muscles. Detoxification myths are among the most embarrassing of all massage myths. “Detoxification” sounds good and means little or nothing. There are such things as toxins in the world, but not only is massage unable to “flush” any that matter from the body, it likely produces a mildly toxic state known as rhabdomyolysis.58 But if you challenge massage therapists to name a “toxin” that they are “flushing,” most will name lactic acid, not rhabdomyolysis. And again, the truth is ironically the reverse of to the myth: evidence has actually shown that massage interferes with lactic acid elimination. See the lactic acid section below.


Thich Nhat Hanh says that when we relax, we "become calm water, and we will reflect reality as it is. If we’re not calm, the image we reflect will be distorted. When the image is distorted by our minds, it’s not the reality, and it causes lots of suffering." Relaxation is essential for accessing the tranquility and joy that lead to increased personal well-being. With sections on healing, relief from nonstop thinking, transforming unpleasant sounds, solitude, being peace, and more, How to Relax includes meditations you can do to help you achieve the benefits of relaxation no matter where you are.
I want to be part of people’s health program. Providing my professional knowledge, dedication and passion for body/mind wellness Deep Tissue, Swedish, Contemporary Cupping Methods Neuro Muscular Therapy, Prenatal, Labor, postpartum and newborn/infant massage Myoskeletal Therapy Therapeutic Massage and Hydrotherapy Pediatric Massage, “Liddle Kidz” (ADD, ADHD) Touch Therapy for “Liddle Kidz” with Autism (ASD) Karmapa Reiki Master Tian Di Bamboo Massage Hawaiian Lomilomi Massage Trained in Traumatic Incident Resolution Certified Body Practitioner, “Institute for Mind Body Therapy” ... View Profile

Both sides of this research question are highly problematic: fibromyalgia is hard to diagnose or define, and massage is hard to study. Even using official diagnostic criteria, which changed significantly in 2010, there’s a lot of wiggle room. (As Fred Wolfe has put it, “One doesn’t either have fibromyalgia or not have it. There is a gradual transition from the mild to the severe. The point at which we classify an individual as having fibromyalgia is arbitrary, but reasonable.”) The types of massage reviewed here were generally vague and all over the map, from the straightforward (Swedish massage) to trendy-but-meaningless “connective tissue massage” (the idea of isolating or even emphasizing connective tissue in massage is a biological absurdity, like trying to eat the gristle out of a steak without masticating anything else) to rank quackery like “therapeutic touch” (which is literally not massage at all and roughly on par with believing in magic). What a mess.


Quick muscle knot orientation: Muscle knots — myofascial “trigger points” — are a factor in most of the world’s aches and pains. Their biology is still mostly mysterious: conventional wisdom says they are tiny spasms, but they might also be a more pure neurological problem. Regardless, they can cause strong pain that often spreads in confusing patterns, and they grow like weeds around other painful problems and injuries, making them quite interesting and tricky. Although they are well known to many specialists and researchers, most doctors and therapists know little about them, so misdiagnosis is epidemic. For more information about how trigger points might be involved in your own medical history, see PainScience.com’s best-selling tutorial:
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.

Massage may be an appropriate technique for helping certain sports injuries, especially muscle injuries, to heal. When treating an injury, however, it is best to seek advice from a qualified sports therapist or a specialist in sports medicine before performing any massage. Certain ligament and joint injuries that need immobilization and expert attention may be aggravated by massage.
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.
You may also have your own unique trouble spots, perhaps from past injuries. A massage therapist can pay special attention to these areas, monitor them for developing problems, and help keep them in good condition. An experienced massage therapist can also compliment treatment received from other health care professionals for various injuries. You may also have your own unique trouble spots, perhaps from past injuries. A massage therapist can pay special attention to these areas, monitor them for developing problems, and help keep them in good condition. An experienced massage therapist can also compliment treatment received from other health care professionals for various injuries. 
More technically and most seriously, massage research is plagued by a “stark statistical error”: the error of reporting statistical significance of the wrong thing, or the wrong comparison.5 Dr. Christopher A. Moyer is a psychologist and a rare example of a real scientist — someone trained and expert in research methodology — who has chosen to focus on massage therapy:

Negative thoughts and feelings usually stay away when you are a good time. Schedule some time with your closest friend(s) or family regularly.  Go out to dinner, listen to music, take a walk or just sit and have a cup of coffee.  The activity is not as important as the shared experience.  Such activities often help you take your mind off your worries!

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