Make Time for Massage: Health Benefits of Massage Therapy

Make Time for Massage HEALTH BENEFITS OF MASSAGETHERAPY An average of In July 2013, 16% of adult Americans received 21% of women at least 1 massage between July 2012 and July 2013 and reported having a massage in the past year 26% 11% of men received a massage in the last 5 years pain management soreness overall wellness 43% of adults received massages for medical or health reasons such as: spasms injury rehabilitation stiffness PRIMARY REASONS FOR MASSAGE Medical 43% Pain relief/ pain management 19% Soreness/stiffness/ 15% spasms Injury recovery/ rehabilitation *According to American adults polled for the 2013 American Massage Therapy Association Survey 5% Keep fit/health/ wellness 4% Relaxation/stress reduction 32% Pampering/just to feel good/special indulgence 16% Common Types OF MASSAGE SHIATSU DEEP TISSUE Applies varying, rhythmic pressure from the fingers on areas of the body believed to help qi, an energy flow that's commonly referenced in traditional Chinese medicine Employs patterns of strokes and deep finger pressure on parts of the body where muscles are tight SWEDISH TRIGGER POINT Uses long strokes, kneading, and friction on the muscles Also known as pressure point massage Applies deep, focused pressure on knots that can form in the muscles Joints are moved to increase flexibility HOT STONE SPORTS Uses smooth, water-heated stones at Focuses on areas of the body that are overused and stressed from repetitive and sometimes aggressive movements key points on the body AROMATHERAPY PRENATAL Tailored specifically to the needs of pregnant women Uses fragrant oils extracted from herbs, flowers, and fruits to naturally enhance the benefits of massage Massage therapists use a special table with hollowed-out areas to accommodate women's bellies LYMPHATIC REFLEXOLOGY A gentle technique focused on improving the lymphatic fluid movement through the body Massage therapists rub, squeeze, and press on pressure points on the feet that are thought to correspond to specific organs Lymph is a fluid made of white blood cells (that attack bacteria in the blood) as well as fluid from the intestines Research Shows MASSAGE THERAPY CAN INDUCE RELAXATION • Relax and normalize soft tissue (muscle, connective tissue, tendons, ligaments) Release nerves and deeper connective tissues • Increase blood and lymph circulation Brings on the "relaxation response" Heart and breathing rates slow Blood pressure lowers Stress hormone Muscles relax production decreases Swedish Hot stone TRY THIS massage massage TO EASE PAIN • Effectively treat chronic back pain • Benefits may last at least 6 months • Lessen pain symptoms and allow patients to function better than those who didn't get a massage • Ease distress from labor pain • Reduce postburn itching and pain • Manage migraine pain • Reduce pain associated with rheumatoid arthritis • The pain relief benefits of massage are about as strong as those reported for other effective treatments including: Medications T Acupuncture Exercise Yoga Trigger point massage and deep tissue massage for muscle pain TRY THIS Aromatherapy massage for general pain Prenatal massage for labor discomfort TO LESSEN MIGRAINES Massage reduces... Pain Distress symptoms Sleep disturbance Massage increases... Serotonin levels (a neurotransmitter referred to as the "happiness hormone") Headache-free days Swedish TRY THIS Reflexology massage TO IMPROVE SLEEP • Increases delta brain waves, which are linked to deep sleep • Reduces cortisol and increases serotonin level • Which leads to more restful nights • Improves the ability to fall asleep and stay asleep Shiatsu Swedish TRY THIS massage massage TO HELP MANAGE ANXIETY AND DEPRESSION • Reduces levels of the stress hormone cortisol Results in lifted spirits and lower blood pressure • Research found massage reduced levels of cortisol by up to 53% Increases the levels of Improves mood and behavior in children with attention- deficit/hyperactivity disorder neurotransmitters serotonin and dopamine, which can help reduce depression Aromatherapy Prenatal TRY THIS massage massage TO BOOST THE IMMUNE SYSTEM • Increase disease-fighting white blood cells • Cortisol destroys the "natural killer cells" that help ward off illness • Because massage decreases cortisol levels, immune cells aren't as compromised • Produces additional lymphocytes and can help reduce the severity of common chemotherapy side effects Lymphatic Swedish TRY THIS massage massage TO COMBAT PMS Alleviate PMS symptoms including: Mood Water Bloating Pain swings retention TRY THIS Lymphatic massage TO SPEED UP MUSCLE RECOVERY Muscles massaged after exercise recovered about 60% of their strength Non-massaged muscles recovered only 14% of their strength Muscles massaged after exercise had fewer damaged fibers and almost no sign of white blood cells, meaning the body did not have to work as hard to repair muscle damage after exercise Swedish Deep tissue massage massage TRY THIS Sports massage Tips to Get the Most OUT OF YOUR MASSAGE Don't eat right before a massage Make sure to arrive on time. Rushing may make it tougher to relax If you are allergic to any oils, lotions, or powders, tell your massage therapist Report any discomfort during the massage If you feel dizzy or light-headed after the massage, do not get off the table too fast Drink extra water after the massage Massage can help us relax, reduce pain, and improve sleep. Taking the time to treat yourself to a massage can be a restorative, healing experience. SOURCES amtamassage.org rodalenews.com annals.org lef.org organicauthority.com rpm-therapy.com healthland.time.com sciencedaily.com nebi.nlm.nih.gov prevention.com miami.edu westhartfordmassagespot.com livescienco.com spafindor.com sciencedaily.com altmedicine.about.com massageenvy.com massageenvy.com cnn.com takingcharge.csh.umn.edu lifehacker.com everlastinghealthecenter.com healthland.time.com journey-into-massage-therapy.com babycenter.com miami.edu mde-berlin.de progressivehealth.com mensfitness.com annals.org BROUGHT TO YOU BY FIX .com