Benefits of massage
Prolong the Benefits of Massage
22/11/09 20:46
How to Prolong the Benefits of Bodywork
So you have just had a massage. If massage is a regular part of your health regime then you know that massage works in wonderful ways, easing stress and pain, calming the nervous system, increasing circulation, loosening tight muscles, stimulating internal organs, and enhancing skin tone. However, you do not have to understand the complex physiological effects of massage to know that it feels good and of course you want to hold on to that just-had-a-massage feeling -- total body relaxation, muscles relaxed and at ease, and fluid movement restored -- for as long as possible.
But how long that bliss lasts depends on the state of your body. If you're suffering from chronic pain or recovering from injury, then it may take more sessions and perhaps different modalities before optimal health is restored.
If massage is part of your regular health regimen, then it's more likely the effects will endure. In other words, the effects of massage are cumulative, like any healthy habit. The more often you get a massage, the greater and longer-lasting the benefits.
Massage Frequency
How often you receive massage depends on why you're seeking massage. In dealing with the general tension of everyday family stressors, computer work, and time demands, a monthly massage may be enough to sustain you. On the other hand, if you're seeking massage for chronic pain, you may need regular treatments every week or two. Or if you're addressing an acute injury or dealing with high levels of stress, you may need more frequent appointments. Your circumstances will dictate the frequency of treatments, and your practitioner will work with you to determine the best course of action.
"You need to consider how you felt before the session and how you felt after, and then look at how long you maintain that," says Pieter Sommen, the chair of the eastern department in the Swedish Institute School of Massage Therapy in New York.
In general, experts say "regular" is preferable, but how regular depends on your situation. While daily massage would be delightful, practical considerations such as cost, time, and physical need likely determine the frequency of treatments. "It's best to maintain a schedule," says Eeris Kallil, CMT, a shiatsu instructor at the Boulder College of Massage Therapy in Colorado. "That way the body becomes conditioned and prepared for session at specific intervals."
Maintenance
Whether you get a massage weekly, monthly, or just every once in a while, the following habits can maximize and extend the afterglow of treatment.
Water
Nearly all massage therapists will remind you to drink plenty of water after a massage. Bodywork -- no matter the particular modality -- releases toxins, such as lactic acid and carbonic acid, that need to be flushed from the body. Massage also promotes circulation, increasing blood flow and oxygen and stimulating the lymphatic system, which helps rid the body of pathogens. After-massage hydration supports these functions, helping to eliminate released impurities, sooner rather than later.
Stretching
I find that daily stretching helps to maintain joint mobility, prevent muscles from tightening up again, and keeping the life energy flowing. This may mean doing yoga or whatever specific or full-body stretches suggested by your practitioner. You can create a routine that works for you as long as you remain motivated to do it. Ten minutes each day is more beneficial than a sixty minute workout once each week. This is especially true as you mature. Your body, as it ages needs constant toning to remain flexible. A morning routine using the sun salutation, a common practice in yoga, can benefit the whole body. Always keep in mind that when you stretch or do yoga, if you feel pain back off of the stretch to avoid injury.
Exercise
Working out can also help maintain the benefits of massage, and this habit should be continually cultivated. However, if you're receiving massage therapy to help speed muscle strain recovery, you may need to ease up on the exercise for a while and give the body time to heal -- particularly if you're recovering from a strenuous body-pummeling training regimen. "You don't want to over-work your body," says Kallil. That is, if running is taking a toll, try something more gentle and meditative such as swimming, walking, or tai chi.
Body Awareness
After a massage, respect how your body feels. If possible, schedule a “light activity” day or better yet, time-off after a massage. If your body seems to ask for rest, give in to that demand. And don't allow yourself to get fatigued because it will undermine the effects of massage. Get sufficient sleep to allow the body to absorb the effects and regain vitality.
Diet
Finally, since you've just rid the body of toxins, support the body's renewed state by adhering to a healthy diet rich in fruits and vegetables, which will continue the detoxification process. Lay off the espresso and all adrenaline-challenges for a time -- which would short-circuit relaxation anyway -- and enjoy the calm.
The benefits of massage are many, including:
After receiving a massage, clients feel rejuvenated, relaxed, and refreshed. By opting for a few lifestyle choices, you can extend these benefits and get the most out of your massage.
So you have just had a massage. If massage is a regular part of your health regime then you know that massage works in wonderful ways, easing stress and pain, calming the nervous system, increasing circulation, loosening tight muscles, stimulating internal organs, and enhancing skin tone. However, you do not have to understand the complex physiological effects of massage to know that it feels good and of course you want to hold on to that just-had-a-massage feeling -- total body relaxation, muscles relaxed and at ease, and fluid movement restored -- for as long as possible.
But how long that bliss lasts depends on the state of your body. If you're suffering from chronic pain or recovering from injury, then it may take more sessions and perhaps different modalities before optimal health is restored.
If massage is part of your regular health regimen, then it's more likely the effects will endure. In other words, the effects of massage are cumulative, like any healthy habit. The more often you get a massage, the greater and longer-lasting the benefits.
Massage Frequency
How often you receive massage depends on why you're seeking massage. In dealing with the general tension of everyday family stressors, computer work, and time demands, a monthly massage may be enough to sustain you. On the other hand, if you're seeking massage for chronic pain, you may need regular treatments every week or two. Or if you're addressing an acute injury or dealing with high levels of stress, you may need more frequent appointments. Your circumstances will dictate the frequency of treatments, and your practitioner will work with you to determine the best course of action.
"You need to consider how you felt before the session and how you felt after, and then look at how long you maintain that," says Pieter Sommen, the chair of the eastern department in the Swedish Institute School of Massage Therapy in New York.
In general, experts say "regular" is preferable, but how regular depends on your situation. While daily massage would be delightful, practical considerations such as cost, time, and physical need likely determine the frequency of treatments. "It's best to maintain a schedule," says Eeris Kallil, CMT, a shiatsu instructor at the Boulder College of Massage Therapy in Colorado. "That way the body becomes conditioned and prepared for session at specific intervals."
Maintenance
Whether you get a massage weekly, monthly, or just every once in a while, the following habits can maximize and extend the afterglow of treatment.
Water
Nearly all massage therapists will remind you to drink plenty of water after a massage. Bodywork -- no matter the particular modality -- releases toxins, such as lactic acid and carbonic acid, that need to be flushed from the body. Massage also promotes circulation, increasing blood flow and oxygen and stimulating the lymphatic system, which helps rid the body of pathogens. After-massage hydration supports these functions, helping to eliminate released impurities, sooner rather than later.
Stretching
I find that daily stretching helps to maintain joint mobility, prevent muscles from tightening up again, and keeping the life energy flowing. This may mean doing yoga or whatever specific or full-body stretches suggested by your practitioner. You can create a routine that works for you as long as you remain motivated to do it. Ten minutes each day is more beneficial than a sixty minute workout once each week. This is especially true as you mature. Your body, as it ages needs constant toning to remain flexible. A morning routine using the sun salutation, a common practice in yoga, can benefit the whole body. Always keep in mind that when you stretch or do yoga, if you feel pain back off of the stretch to avoid injury.
Exercise
Working out can also help maintain the benefits of massage, and this habit should be continually cultivated. However, if you're receiving massage therapy to help speed muscle strain recovery, you may need to ease up on the exercise for a while and give the body time to heal -- particularly if you're recovering from a strenuous body-pummeling training regimen. "You don't want to over-work your body," says Kallil. That is, if running is taking a toll, try something more gentle and meditative such as swimming, walking, or tai chi.
Body Awareness
After a massage, respect how your body feels. If possible, schedule a “light activity” day or better yet, time-off after a massage. If your body seems to ask for rest, give in to that demand. And don't allow yourself to get fatigued because it will undermine the effects of massage. Get sufficient sleep to allow the body to absorb the effects and regain vitality.
Diet
Finally, since you've just rid the body of toxins, support the body's renewed state by adhering to a healthy diet rich in fruits and vegetables, which will continue the detoxification process. Lay off the espresso and all adrenaline-challenges for a time -- which would short-circuit relaxation anyway -- and enjoy the calm.
The benefits of massage are many, including:
- Increasing circulation
- More oxygen and nutrients throughout the body
- Stimulate lymph flow and boosting immunity
- Relaxing overused or tight muscles
- Increasing joint mobility and range of motion
- Reducing recovery time after strenuous workouts or surgery
- Temporary relief of back pain, migraines, other chronic pain
After receiving a massage, clients feel rejuvenated, relaxed, and refreshed. By opting for a few lifestyle choices, you can extend these benefits and get the most out of your massage.
Understanding Whiplash
12/10/09 17:20
| Whiplash is a common injury in which symptoms often don't manifest for many days. By that time, the injury has worsened. After a car accident or fall in which the chest, neck, and back muscles are strained, immediate, proactive massage treatment can stave off the chronic pain of whiplash and quikly get you back on track. |