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Rubbing yourself the right way
Massage is one of the world's oldest healing arts. Its methods rely on the power of touch to treat everything from anxiety to backaches, from sore muscles to premenstrual syndrome. Massage can help increase circulation, improve muscle tone, and provide mental and physical relaxation. Some health practitioners feel that the benefits of massage are so great that many people could benefit from having them on a regular basis. In one study, hospital patients who received massage as part of their treatment healed faster, were released from the hospital sooner, and needed less pain medication than those who were not massaged. Another study showed that premature babies who received massage gained more weight and were released from the hospital earlier than those who didn't.
While a visit to a qualified massage therapist is one option, a personal massager allows you to reap the benefits at home. You can do massage alone or with a partner, with or without heat, and in conjunction with self-massage techniques. It's a nice gift to give yourself.
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The Right Massager for You
Consider the options when purchasing a massager. Some use conventional heat, while others generate heat via infrared light. Features can include facial and scalp massage attachments, adjustable angles, and inflatable pillows used to support the lower back while it is being massaged.
Caring for Your Massager
To prolong the life of your massager and get maximum benefit from a massage, use the massager for 15 to 30 minutes, then unplug it and allow it to cool before using for an additional 15 to 20 minutes.
Your massager will last longer if you avoid carrying it by the power cord. Doing so can damage the electrical wires inside and put you at risk for electric shock. Avoid winding the power cord around the body of the massager when storing it. This weakens the wires and can pull the cord out of its connection to the massager.
Massage Tips
- If you find the action of a massager too rough or hard for a sensitive area, put a blanket or towel over the area to cushion it. However, do not operate the massager under a blanket or pillow, as this can result in it overheating.
- Drink plenty of fluids following a massage. One of the therapeutic benefits of massage is increased lymph action. Keeping your body well hydrated will help this process along.
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Appropriate Uses
Standard massagers
Help relieve muscle soreness and increase circulation via motion combined with manipulating, kneading, and rubbing.
Standard massagers with heat
Offer a soothing combination of massage and warmth.
Standard massagers with infrared heat
Massage and direct soothing heat deep into sore muscles.
Heat-only massagers
Help relieve muscle soreness with deep, penetrating heat.
Shiatsu massagers
Relieve muscle soreness via pressure points that gently stretch and move muscles.
Getting Started
Surprisingly, many people need to learn how to relax. Massagers can help with this process. Special features include variable speeds, heat, adjustable pressure points, and infrared light. For best results, read the instructions of your massager carefully before using it.
Types of Massage
Massagers can be combined with manual massage using a variety of techniques culled from the many massage disciplines. The major types of massage include the following:
- Shiatsu and acupressure: ancient Asian techniques that use precise pressure points to relieve stress stored along acupuncture meridians, invisible energy channels within the body. Used to relieve stress and to stimulate the body's natural healing process.
- Swedish massage: involves stroking, kneading, and friction techniques on the top layers of muscles. Movement of joints is also performed. Helps ease stress and loosen stiff joints and tight muscles.
- Reflexology: a massage system similar to acupressure. Based on a system of points on the hands and feet that are thought to correspond to all areas of the body. Helps relieve stress.
- Sports massage: focuses on the body systems and muscle groups used in the movements of a particular sport. Helps increase sports performance by speeding recovery of injuries and increasing the excretion of the by-products of strenuous workouts.
Basic Massage Techniques
- Effleurage: uses gentle stroking and light touch. This useful technique can be used anywhere on the body with varying pressure and speed. Brisk touch improves circulation, while slower touch stimulates the lymph system, helps remove muscle waste by-products, eases muscle tension, reduces stress, lowers blood pressure and generally relaxes.
Effleurage should not be used over varicose veins or very hairy skin, as it may cause a rash.
- Petrissage: a more aggressive technique involving kneading and wringing. Warm up your muscles with gentle touches and then get serious with petrissage. Pretend your muscle is a loaf of bread dough and do what feels good. This type of touch is best for the shoulders and fleshy areas of the body like the hips and thighs. Harder touch releases tension from stiff muscles, gets the circulation going, and breaks down muscle waste by-products, allowing them to be absorbed by the lymph system and then eliminated.
Petrissage should not be used on scar tissue, inflamed areas, or recently injured areas. Do not use this technique on the abdomen if you are pregnant or have digestive or abdominal disorders.
- Static pressure: is all thumbs. Simply push your thumbs steadily into an area that is tense and hold for a few seconds. This technique works best if you lean your body into it. Especially effective on the shoulders, either side of the spine, bony areas like the base of the skull, and other high-tension areas. Decreases tension and eases the muscle knots that inhibit free and easy movement of the shoulders and head.
Static pressure should be avoided over bruised or delicate skin, recent scar tissue, or varicose veins.
- There are, of course, other massage techniques, but these will get you started. Remember the golden rule of massage and self-massage; if it hurts, stop. Massage should feel good. Some mild discomfort is normal when applying static pressure, but the discomfort should stop when the pressure does and the area should feel better than before. If the pain continues after the massage, you may have an underlying condition that requires the attention of a doctor.
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You May Notice ...
- Massage can temporarily increase blood circulation, so flushing of the skin or face is not uncommon after a session.
- Slight muscle soreness may result from use of a massager. This is a normal and temporary side effect.
- An increase in the body's production of sweat is normal, as massage helps improve the function of oil and sweat glands.
- The nicest side effect of massage is an increased feeling of well-being and relaxation and a decrease in muscle tension and discomfort.
Be Careful
- Some personal massagers can present an electrocution risk when used around water or other liquids. Allow them to cool completely, unplugged, before cleaning them with a soft, slightly damp cloth.
- Never use a personal massager directly on open wounds or discolored areas of the skin.
- When a massager is used by or for children, invalids, or disabled persons, close supervision is necessary to avoid injuries.
- Massagers should be unplugged when not in use. Avoid carrying them by their power cords or winding the cord around them, as this could result in the weakening or breakage of the cord.
- If you have a pacemaker, check with your doctor before using a massager.
- Never use a personal massager while sleeping.
- Never use a personal massager as a substitute for medical treatment. If you have chronic or persistent pain, it may be a sign of a serious underlying medical condition.
- Massagers should not be used where oxygen is being administered.
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Websites, Organizations & Manufacturers
Sources & Further Reading
Books
- 1. Shealy, C. Norman. The Illustrated Encyclopedia of Healing Remedies. Boston: Element Books, 1998.
- 2. Gursche, Siegfried, MH. Encyclopedia of Natural Healing. Blaine, WA: Natural Life Publishing, 1997.
- 3. Lavery, Sheila, et al. Alternative Healthcare: A Comprehensive Guide to Therapies & Remedies. San Diego: Thunder Bay Press, 1997.
Find more books on health and wellness at  barnesandnoble.com.
Articles
- 1. Scafidi, F. A., Field, T., and Schanberg, S. M. "Factors that predict which preterm infants benefit most from massage therapy." Journal of Developmental & Behavioral Pediatrics 14(3), 176-180. 6-1993.
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