What are the benefits of regular massages: benefits for health, regeneration and well-being!

Massages are gaining popularity year after year and are quite popular not only among athletes. And not to be! Not only is massage therapy an effective way to help relieve muscle pain and improve blood flow, but massage is also a very convenient relaxation technique that can help you fight stress. Therapists today use a wide range of massage techniques to help people more easily overcome common health complications such as fibromyalgia, anxiety, muscle stiffness and even arthritis.

There are a myriad of different techniques, each specializing in a different problem and having a different use and technique. Today, let's take a closer look at massage therapy and why we should undergo it regularly.

Article Content:

• Theoretical window - what are massages?
• Types of massages and massage techniques
• Relief from lower back pain
• Relieve joint pain, tendon pain and fibromyalgia
• Massages can reduce high blood pressure

Theoretical window - what are massages?

I don't think massages need a long introduction, as all of us have had one at some point. Massage therapy is defined as "the manual manipulation of the muscular structure and soft tissues of the human body (including muscles, connective tissues, tendons and ligaments)." Massage techniques have been used by people around the world as a means of natural healing for mental and physical ailments for thousands of years. Scientific studies show that massage therapy improves the function of the lymphatic system, helps regulate hormones, and can be effective in preventing many injuries.

Types of massage and massage techniques

As we mentioned in the opening lines - there are many types of massage and each one involves a little something different. Let's take a closer look at the most common massage techniques.

Swedish (classical) massage

This is the most popular form of massage worldwide. It's performed by the therapist using five basic massage strokes (which can be done gently or more forcefully), all flowing towards the heart to manipulate the soft tissue to help stimulate circulation.

Deep tissue massage

Unlike conventional types of massage, in deep tissue massage therapists work in a targeted way̌ not only with the superficial muscles, but more importantly with the deeper layers, tendons, fascia and the interconnection of these elements. They are commonly used to treat chronic muscle pain, rehabilitate injuries and relieve symptoms associated with inflammation such as arthritis.

Sports massage

Sports massage is often performed on athletes, and its primary goal is to warm up the body, improve blood flow to muscles and tissues, relieve muscle stiffness, and ultimately as a prevention or treatment of injury.

Pregnancy massage

Pregnancy massages are usually performed with the woman lying on her side, and these massages can help relieve pregnancy ailments such as back and leg pain, as well as induce emotional well-being. Pregnancy massage has been found to reduce stress, can reduce swelling in the feet and hands, and relieve pain, even pain in the muscles and joints.

Thai massage

Thai massage has been practiced in Thailand for over 2,500 years and is often part of sacred ceremonies. This massage is a system of massage strokes and stretches that combines physical and energetic aspects. It is a deep, full body massage that works from the feet up, focusing on the flow of energy pathways to remove blockages and stimulate blood and lymph flow throughout the body. In addition, Thai massage is used to increase flexibility.

Soft tissue relaxation massage

This method was developed in Europe to help treat athletes and runners. This method works with the so-called soft tissues, which are the skin, subcutaneous tissue, muscle, muscle sheath, muscle fascia and tendons. The soft tissues are interconnected during movement and there are reciprocal movements between them. This technique uses movements such as friction, stretching, grazing and gentle pressure.

Acupressure

Acupressure is an ancient Eastern healing art in which the therapist uses the fingers to press key points on the surface of the skin. This stimulates energy "channels", helping to improve blood flow and reduce muscle tension.

Shiatsu

Shiatsu is an ancient Japanese massage, similar to acupressure, that focuses on unblocking the flow of life energy and restoring balance. Shiatsu massage is a physical therapy and is predominantly focused on relieving stress and tension.

Dorn Method

The Dorn Method is a form of manual, holistic alternative therapy used to correct misalignments of the spine and other joints. It was developed in 1970 by German healer Dieter Dorn. In theory, the Dorn Method can be said to be something similar to chiropractic and osteopathy, but differs in practical application.

Of course, there are other types of massage such as cupping, chocolate massage, lymphatic drainage, anti-cellulite massage, lava stone massage, oil massage or even reflexology. Most types focus on connecting the body and mind, relaxing muscles and relieving stress. It is also very important to choose the right trained massage therapist or physiotherapist, as amateur massage can do more harm than good. Let's take a look together at a list of the biggest benefits that massage can provide.

Relief from lower back pain

According to one comprehensive study that analyzed the results of 13 different clinical trials looking at chronic lower back pain, massage can be a very beneficial treatment for patients with acute and chronic lower back pain, especially when combined with other exercise and therapy. In addition, some studies suggest that acupuncture massage (acupressure) may be even more effective than conventional/Swedish massage for reducing low back pain.

Relieve joint and tendon pain and fibromyalgia

Approximately 35 percent of all people who regularly undergo massage therapy do so to find relief from pain related to stiffness, soreness, injuries and chronic health problems associated with muscles and joints. Studies show that massage therapy effectively relaxes muscles and stiff joints, plus reduces symptoms associated with fibromyalgia - a chronic syndrome characterized by generalized pain, joint stiffness, intense fatigue, difficulty sleeping, headaches and muscle spasms.

Massage can reduce high blood pressure

Based on a 2013 study published in the International Journal of Preventive Medicine, patients who regularly undergo massage therapy show lower mean systolic and diastolic blood pressure readings on average than patients who do not. An evaluation of the effects of massage therapy on blood pressure shows that massage therapy is a safe, effective, and cost-effective intervention for controlling blood pressure and pre-hypertension.

Help fight depression, anxiety and fatigue

Massage has been shown to help reduce stress levels, effectively combating depression and the fatigue that often accompanies it. Studies show that the presence of depression is often triggered by active and chronic pain, and that depression itself then leads to worsening muscle tension and pain. Some studies suggest that both chronic pain and depression may be attributable to changes in cognitive functioning. Multidisciplinary massage approaches can help to reverse the cycle of depression and, when applied , patients with chronic muscle tension, pain, low energy or sleep problems and depression experience significant improvement in these symptoms.

They can help with the regulation of hormone levels and in the treatment of diabetes

A variety of alternative therapies are now being used to treat the underlying hormonal and inflammatory causes of diabetes, including massage, dietary supplements, acupuncture, hydrotherapy and yoga therapy. These treatments appear to be effective in reducing the symptoms of diabetes and the risk factors associated with the disease, and the alternative treatments mentioned above have no or minimal side effects compared to conventional treatments.

Massage therapy has been recommended for the treatment of diabetes for more than 100 years and various studies have found that it can help induce a sense of relaxation, reduce nerve damage (neuropathy), can help reduce emotional stress, improve sleep quality, and most importantly, can help restore proper insulin utilization and reduce inflammation caused by hormonal imbalances.

Massage as support for the immune system

One study showed that Swedish massage can help cancer patients cope with the symptoms of their disease and lower anxiety, which could promote healing. Swedish massage for cancer patients showed positive results in reducing perceived levels of four areas: pain, physical discomfort, emotional discomfort and fatigue. A total of 251 cancer patients volunteered to participate in the study over a 3-year period, and the analysis found statistically significant reductions in patient-indicated distress for all four dimensions mentioned. In addition, during massage , toxins are flushed out, i.e. cleansing the body, which is very beneficial for the immune system.

Massage can help improve athletic performance and prevent injuries

Certain types of massage, including sports massage, are specifically designed to improve athletic performance and recovery while preventing problems such as ligament injuries or running injuries. It is now quite common for athletes to undergo regular massages right in their sporting venue to help promote blood flow and warm up muscles before a game or race, for example. Some sports massages also use other techniques such as visualisation, meditation and deep breathing to calm the nervous system and support the recovery process during races/matches.

At the same time, massages help to blood the muscles, which is an effective prevention against muscle shortening. Furthermore, massages have an effect on increasing joint range and can also have an effect on flexibility. Of course, all the benefits only apply if you attend the treatment regularly.

Other benefits

In addition to those we've discussed in more detail, massages have a bunch of other benefits, including:

• Positive effect on digestion by improving the movement of intestinal peristalsis.
• Relieve gas and bloating problems.
• Better concentration on breathing stereotype.
• Increased skin elasticity and improved appearance due to blood circulation.
• Supports the lymphatic system.
• Better oxygenation of the blood, increase heart rate.
• Increases secretion of sweat glands.
• Helps to detoxify the body.
• Endorphins are released during massage and we feel happier.
• They stimulate the parasympathetic nervous system.
• More oxygen and nutrients are delivered to the muscles during massage, which reduces muscle fatigue and soreness.
• They allow the body to relax and begin the recovery process.

How often should I have a massage?

How often should you get a massage, you ask? As often as you need it. Most of us feel like we need another one right when the previous one is over, but things are a little different. Regular massage offers many of the benefits we 've discussed in the previous lines, but how often should you practice it? If you are a top athlete, have back or cervical spine problems, or a sedentary job, massage should be on your schedule once a week.

In most cases, however, it's enough to get a massage once every 2-3 weeks. A massaged muscle is said to last in good condition for about 14-21 days, after which it starts to return to its original state, so regularity is needed. Don't you have time for that? Try to find it, or get a foam roller, which we discussed in this article, and you can treat yourself to a massage, perhaps with your favorite TV show or after a workout at the gym.

What to take away from the article

Massage therapy is an ancient healing practice that has both physical and mental benefits that have been confirmed by multiple studies. Today, there are many different types of massages, each targeting a different health problem, and virtually any problem can be addressed or at least its symptoms alleviated using some type of massage technique. The main benefits of regular massage include relieving pain, eliminating muscle stiffness, correcting hormonal imbalances, relieving depression and anxiety, and generally inducing a pleasant state of mind.

As active individuals, we should indulge in massage at least once every 2-3 weeks and there are a plethora of types to choose from such as Swedish massage, sports massage, lymphatic massage, hot stone massage and many more.

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