Heard about the benefits of massage but not sure if it’s for you? Rachel Browne demystifies the most popular massage styles.

SHIATSU

How it works

Shiatsu originated in China almost 8000 years ago before spreading to other parts of Asia and then the Western world.

According to Chinese medical practice, our bodies contain chi, or energy, which travels through specific pathways called meridians.

Shiatsu practitioners manipulate the chi through defined acupuncture points to maintain balance in the body.

Who it helps

Shiatsu is regarded as a therapeutic massage and can be used to assist in a variety of conditions from back pain to mood disorders.

”It can be used when you are well,” says Anne McDermott, who has practiced shiatsu for 25 years.

”Many people use shiatsu to maintain health and balance in their lives, both physically and emotionally.”

Most commonly, however, it is used to relieve musculoskeletal stiffness such as back pain and sciatica, headaches and pain resulting from injury or surgery.

SWEDISH

How it works

Sweden gave us Abba and Ikea but cannot claim Swedish massage.

It actually started in Holland before being formally developed in Sweden about 200 years ago.

A full body massage used primarily for reducing stress, Swedish (or ”relaxation”) massage uses a combination of long strokes, kneading, circular strokes and what looks like a karate chopping movement to ease muscular tension.

”Swedish massage is a soothing massage to promote relaxation,” says Sydney practitioner Catherine Boller, who also teaches and practices a number of other styles of massage.

Who it helps

Swedish massage can assist anyone who is feeling stressed or tense, which is just about all of us at some stage.

”A lot of people will do it purely for indulgence,” Boller says.

”You can add some essential oils for an extra level of relaxation. The massage can go for up to an hour and a half and it’s a great way for people to simply switch off for that period. It’s perfect for people who are feeling stressed or tired, who have trouble relaxing.”

REMEDIAL

How it works

A specific treatment for tense muscles and stiff joints, remedial massage can assist with parts of the body that have suffered from over-use, trauma, poor posture or too much stress.

It targets joints and deeper muscles, alleviating symptoms and addressing the underlying cause of the problem.

Depending on the nature of the condition, remedial massage can be gentle or strong.

Who it helps

According to Boller, one of her busiest times of the year is straight after The Sun-Herald City2Surf run when athletes come in to have their legs treated.

”I do see a lot of athletes but I also see many sedentary people who sit at desks all day on computers and develop back problems from that,” she says.

”Towards the end of every year I get HSC students who have been swotting over their books and they have neck and shoulder problems.”

Remedial massage can also be used in conjunction with physiotherapy or osteopathy to relieve pain following trauma such as a car accident.

LYMPHATIC DRAINAGE

How it works

This massage is used to treat fluid retention in the lymphatic system.

A light-touch, non-invasive therapy, lymphatic drainage targets a specific area of fluid and helps shift it from the swollen site.

No oils or lotions are used in the process, which involves slow, repetitive movements on the affected area.

Who it helps

Boller sees a number of patients with lymph blockages following surgery as well as pregnant women who have swelling in their legs and ankles.

However, she says lymphatic drainage can be applied to a number of conditions such as sinus and acne.

”You can just about use it for anything, anywhere where you have fluid or inflammation in the body,” she says.

REFLEXOLOGY

How it works

Reflexology uses pressure to the hands, feet and ears to assist in relieving problems elsewhere in the body. Reflexologists divide the body into 10 zones, which have corresponding areas on the feet, ears and hands.

”As you are doing a reflexology technique with your thumb, which is called thumb walking, it stimulates that organ or tissue in the corresponding part of the body,” Sydney reflexologist Lucy Campbell says.

Who it helps

Campbell sees clients with a range of health problems from immune deficiency to insomnia.

”It’s good for people who are immune deficient, such as people with HIV/AIDS or cancer,” she says. ”It will help give them better quality of life. Some people come in for relaxation because they are stressed and not sleeping well.”

Reflexology is also an option for people who are uncomfortable about the idea of removing their clothes for a body massage.

AYURVEDIC

How it works

Ayurveda is the traditional medicine of India with ”ayur” meaning life and ”veda” meaning knowledge.

Central to the tradition is ayurvedic massage in which large amounts of warm herb-infused oil are rubbed into the body by up to four practitioners.

Different oils are used to suit the constitution of the patient. Ayurveda recognises 107 marma points, or points of vital energy, which are stimulated in various ways to promote the flow of energy around the body.

Who it helps

A GP and ayurveda specialist, Dr Shaun Matthews, says many people use the massage to complement an overall good-health plan.

”I see a lot of people who are very sick as well as people who are healthy but they just want to improve on what they have,” he says.

”You can have the treatment for general rejuvenation.”

Ayurvedic massage can assist people with low energy levels, poor sleep quality, high blood pressure or weight problems.

SPORTS MASSAGE

How it works

Don’t book a sports massage thinking you are going to get a relaxing rub down. Sports massage is specifically tailored to injuries and strains and can be strong, even painful at times.

It works by relieving the stress and tension that can build up on soft tissues and muscles during physical activity. Sports massage techniques aim to improve a person’s performance and endurance and minimise the chance of injury.

The massage is designed to alleviate and prevent conditions that result from exercise – from swelling and muscle tension to shin splints and strains. It can be carried out before, during or after exercise.

Who it helps

Anyone who is physically active can benefit from sports massage.

Of course, professional athletes are regulars but sports massage can also help people who engage in any regular exercise from touch footballers to weekend golfers.

Posted by: Freedert

Article of: Rachel Browne

Disclaimer: Amistad Spa and Wellness Center respects the intellectual property of others. Articles from other sources were linked to the original article to give full credit to the writer and publisher. In the event that there is a problem or error with copyrighted material, the break of the copyright is unintentional and noncommercial and the material will be removed immediately upon proof. If you are the owner of material that appears on this site please send proof to us and the material will be removed promptly. However, if you are the owner and would rather credit be given for the material, instead of removal, we will gratefully give the appropriate credit desired.

1.) Am I supposed to tip my massage therapist?

If you get a massage at a spa or hotel, a 15% to 20% tip is standard if you were pleased with the services.

On the other hand, there are no real ground rules or norms when it comes to massage in a medical setting. Some massage therapists and massage associations I asked said tipping isn’t appropriate in a medical or clinical setting.

If you’re not sure, don’t be afraid to ask if tipping is customary. You can call ahead to ask if you don’t want to do it face to face.

If tipping isn’t the norm, you can always show your appreciation by referring friends, family and co-workers to the massage therapist.

2.) Am I supposed to take off my underwear when I get a massage?

Many people prefer to keep their panties or briefs on during a massage, while others prefer to be completely nude. It’s up to you.

If your problem areas are your lower back, hips, buttocks, or groin, tight-fitting underwear can sometimes get in the way of massage work, but a thong for women or briefs for men should do the trick.

In some spa or massage center, if you do remove your underwear, licensed massage therapists must ensure that you are always properly covered by a sheet or towel. Only the area being massaged will be uncovered.

3.) What if I realize I’ve drooled during the massage?

Many people fall into a peaceful slumber during the massage but when they wake up, they notice a pool of drool on the pillow or massage table. This is very common. It often happens when people are being massaged while lying face down on the massage table.

4.) Will the massage therapist be there when I undress?

In some spa and massage center, the massage therapist will leave the room so that you can remove your clothing and lie on the massage table (usually face down) under the top sheet.

Don’t rush or worry that the massage therapist will walk in on you — the massage therapist always knocks and asks if you are ready before entering the massage room.

5) Should I talk to the massage therapist during the massage?

Although some people prefer to talk throughout the massage, don’t feel like you have to make conversation with the massage therapist. After all, you’re having a treatment, you’re not at a cocktail party!

Feel free to close your eyes and relax, which is what most people do.

Deep tissue massage and sports massage are just some of the types of massage that require more feedback. The massage therapist often works on deeper layers of muscle and will want to ensure that the pressure is not uncomfortable.

Be sure to speak up if:

• the room is too hot or too cold
• you experience pain
• you have any questions related to the massage
• there’s anything you forgot to mention during the consultation

6.) What if I get an erection during the massage?

Some men don’t get massage therapy because they worry that they’ll get an erection. Or they get the massage, but are unable to relax during the massage because of this fear.

But there is no reason to be embarrassed. It’s perfectly normal for men to get an erection during a non-sexual, therapeutic massage.

Gentle touch administered to any area of the body can activate the parasympathetic nervous system and cause a partial or full erection. Your massage therapist (male or female) understands this and will generally ignore it.

If you are still worried, you may wish to wear a men’s bikini bathing suit during the massage, which provides more support than boxers.

7.) How do I know if it’s a legitimate massage clinic?

Although you might think massage parlors that offer sensual or erotic massage may look obviously seedy, it can be sometimes be difficult to spot these places.

If you’re trying a new clinic or spa, it’s a good idea to call first and ask these questions:

• Do you offer therapeutic massage?
• Is the massage therapist certified or licensed?
• Do you require a health questionnaire of your clients?

A licensed massage therapist will not come into contact with your genitals or nipples during the massage.

8.) The pressure isn’t deep enough, but I don’t want to insult the massage therapist’s technique. What should I do?

Communicate openly with the massage therapist. Keep in mind however that it’s a myth that massage therapy has to hurt to be effective.

Some of the most effective types of massage therapy are gentle and do not involve deep pressure or pain. In fact, too much pressure can cause muscles to seize up.

Here is a good rule of thumb — on a scale of one to 10 where one is no pain and 10 is extremely painful, the pressure should always be less than seven.

9.) I’m self-conscious about a certain part of my body and don’t want the massage therapist to see me. What can I do?

People are self-conscious for various reasons. Some of the more common concerns are:

• I’m overweight.
• I have excessive hair growth on my body.
• I’ve got acne on my face or back.
• My feet are ugly.
• I have scars.

Being self-conscious should never keep you from seeking health care, whether it’s visiting your doctor or seeing a massage therapist.

If you’re self-conscious about a certain part of your body, you can ask the massage therapist to avoid that area.

Or, you can opt for a therapy that is done through clothing, such as shiatsu or Thai massage. Because no massage oil or lotion is used, you remain fully clothed during the session.

You can even bring your own comfortable clothes to wear.

Just remember to provide complete and accurate information on your health history form, so that the massage therapist is aware of any precautions or contraindications.

10.) I’d rather see a female massage therapist. Should I request this?

Some men don’t feel comfortable having a massage by a male massage therapist. It may be due to outdated social and media stereotypes of the profession or the fear of getting an erection during the massage.

Erection is a common physiological response that happens when the parasympathetic nervous system is activated by touch anywhere on the body.)

Some women also prefer a female massage therapist because they say they feel more comfortable.

This doesn’t just apply to massage therapy. A University of Michigan study found that 43 percent of women preferred a female doctor for a colonoscopy. Of these women, 87 percent said they would be willing to wait more than 30 days to get an appointment with a female colonoscopist, and 14 percent would be willing to pay more for one.

Unfortunately, men who choose to become massage therapists are often unprepared for the discrimination they face. When clients request female over male therapists, spas stop hiring them, however skilled they are.

That’s why I believe it’s important to challenge your preconceptions. Here are some tips to help you:

• If you see other practitioners in the clinic or spa, ask if you could meet the massage therapist before you book the appointment.
• Try booking a massage at a health club or a clinic, where there’s usually a higher percentage of male clientele and staff.
• You may wish to start with an active form of massage, such as deep tissue or sports massage or a type of massage that is done fully clothed, such as shiatsu or Thai massage.

Posted by: Freedert

Article of: Cathy Wong

Disclaimer: Amistad Spa and Wellness Center respects the intellectual property of others. Articles from other sources were linked to the original article to give full credit to the writer and publisher. In the event that there is a problem or error with copyrighted material, the break of the copyright is unintentional and noncommercial and the material will be removed immediately upon proof. If you are the owner of material that appears on this site please send proof to us and the material will be removed promptly. However, if you are the owner and would rather credit be given for the material, instead of removal, we will gratefully give the appropriate credit desired.

General resources for relaxation techniques

You Really Need to Relax: Effective Methods (PDF) – Includes progressive muscle relaxation and relaxation through visual imagery. (University of Michigan Health Center)

Body Scan Meditation – How body scan meditation can help you achieve a clearer mind and improve your concentration. (ABC-of-Yoga.com)

Audio exercises to guide you through relaxation techniques

Guided Body Scan Meditation – Free 10-minute body scan meditation that can also be downloaded for use on an MP3 player. (MeditationCoach.com)

Audio Relaxation Tracks – A selection of audio relaxation exercises from the University of Texas Counseling and Mental Health Center. Download the tracks at the bottom of the page or access the individual exercises here:

• Deep Breathing Exercise – Free sampling of a 7-minute deep breathing audio meditation exercise. (UT Counseling and Mental Health Center)
• Muscle Relaxation Exercise – 18-minute progressive muscle relaxation audio exercise. (UT Counseling and Mental Health Center)
• Forest Imagery Visualization Exercise – 19-minute visualization audio exercise that guides you through forest imagery. (UT Counseling and Mental Health Center)
• Cruise Imagery Visualization Exercise – 12-minute visualization audio exercise that guides you through the imagery of a relaxing cruise. (UT Counseling and Mental Health Center)

Mindful Meditation Audio Exercises – Offers free mindful meditations available to play online or as an mp3 download. Depending on your browser, these may be easy or challenging to access. (UCLA Mindful Awareness Research Center)

Yoga and Tai Chi for stress relief

Yoga – Introduction to the different types of yoga and how to begin practicing it. (Nemours Foundation)

Tai Chi 24 Forms Video Clip – Watch a video clip illustrating the practice of tai chi. (Youtube.com)

This is the last article of Relaxation Techniques Series. Watch out for our next article series here in Amistad Spa website. If you want to start over again reading the Relaxation Techniques Series, kindly click here.

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Disclaimer: Amistad Spa and Wellness Center respects the intellectual property of others. Articles from other sources were linked to the original article to give full credit to the writer and publisher. In the event that there is a problem or error with copyrighted material, the break of the copyright is unintentional and noncommercial and the material will be removed immediately upon proof. If you are the owner of material that appears on this site please send proof to us and the material will be removed promptly. However, if you are the owner and would rather credit be given for the material, instead of removal, we will gratefully give the appropriate credit desired.

Getting a massage provides deep relaxation, and as the muscles in your body relax, so does your overstressed mind. And you don’t have to visit the spa to enjoy the benefits of massage. There are many simple self-massage techniques you can use to relax and release stress.

The best types of massage for stress relief are Swedish massage and Shiatsu, also known as acupressure. Deep tissue and sports massages are more aggressive, and therefore less effective for overall relaxation.

Key points

• Scientific evidence on massage therapy is limited. Scientists are not yet certain what changes occur in the body during massage, whether they influence health, and, if so, how. The National Center for Complementary and Alternative Medicine (NCCAM) is sponsoring studies to answer these questions and identify the purposes for which massage may be most helpful.
• Massage therapy appears to have few serious risks if it is used appropriately and provided by a trained massage professional.
• Tell your health care providers about any complementary and alternative practices you use. Give them a full picture of what you do to manage your health. This will help ensure coordinated and safe care.

The Practice of Massage Therapy

Massage therapists work in a variety of settings, including private offices, hospitals, nursing homes, studios, and sport and fitness facilities. Some also travel to patients’ homes or workplaces. They usually try to provide a calm, soothing environment.

Therapists usually ask new patients about symptoms, medical history, and desired results. They may also perform an evaluation through touch, to locate painful or tense areas and determine how much pressure to apply.

Typically, the patient lies on a table, either in loose-fitting clothing or undressed (covered with a sheet, except for the area being massaged). The therapist may use oil or lotion to reduce friction on the skin. Sometimes, people receive massage therapy while sitting in a chair. A massage session may be fairly brief, but may also last an hour or even longer.

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Read Relaxation technique 8: Making relaxation techniques a part of your life

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Article of: Helpguide.org and Medicinenet.com

Disclaimer: Amistad Spa and Wellness Center respects the intellectual property of others. Articles from other sources were linked to the original article to give full credit to the writer and publisher. In the event that there is a problem or error with copyrighted material, the break of the copyright is unintentional and noncommercial and the material will be removed immediately upon proof. If you are the owner of material that appears on this site please send proof to us and the material will be removed promptly. However, if you are the owner and would rather credit be given for the material, instead of removal, we will gratefully give the appropriate credit desired.

Yoga involves a series of both moving and stationary poses, combined with deep breathing. As well as reducing anxiety and stress, yoga can also improve flexibility, strength, balance, and stamina. Practiced regularly, it can also strengthen the relaxation response in your daily life. Since injuries can happen when yoga is practiced incorrectly, it’s best to learn by attending group classes, hiring a private teacher, or at least following video instructions.

What type of yoga is best for stress?

Although almost all yoga classes end in a relaxation pose, classes that emphasize slow, steady movement, deep breathing, and gentle stretching are best for stress relief.

• Satyananda is a traditional form of yoga. It features gentle poses, deep relaxation, and meditation, making it suitable for beginners as well as anyone primarily looking for stress reduction.
• Hatha yoga is also reasonably gentle way to relieve stress and is suitable for beginners. Alternately, look for labels like gentle, for stress relief, or for beginners when selecting a yoga class.
• Power yoga, with its intense poses and focus on fitness, is better suited to those looking for stimulation as well as relaxation.

If you’re unsure whether a specific yoga class is appropriate for stress relief, call the studio or ask the teacher.

Tai chi

If you’ve ever seen a group of people in the park slowly moving in synch, you’ve probably witnessed tai chi. Tai chi is a self-paced, non-competitive series of slow, flowing body movements. These movements emphasize concentration, relaxation, and the conscious circulation of vital energy throughout the body. Though tai chi has its roots in martial arts, today it is primarily practiced as a way of calming the mind, conditioning the body, and reducing stress. As in meditation, tai chi practitioners focus on their breathing and keeping their attention in the present moment.

Tai chi is a safe, low-impact option for people of all ages and levels of fitness, including older adults and those recovering from injuries. Like yoga, once you’ve learned the basics of tai chi or qi gong, you can practice alone or with others, tailoring your sessions as you see fit.

How to Practice Yoga and Tai Chi

The popular relaxation techniques of yoga and tai chi benefit from training that helps ensure you are correctly performing the poses and movements.

Learn more: Tips on How to Practice Yoga and Tai Chi

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Swedish Massage : Originally founded by Swedish physiologist Henry Peter Ling from the University of Stockholm in 1812, this style is a commonly preferred style among those receiving their first massage. This style specifically focuses on areas where muscles receive the most tension, applying long strokes with the pressure ranging from light to firm depending on need or preference. The Swedish Massage also provides the basics for other styles like Sports Massage and Deep Tissue Massage.

Read Relaxation technique 7: Massage therapy for stress relief

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Disclaimer: Amistad Spa and Wellness Center respects the intellectual property of others. Articles from other sources were linked to the original article to give full credit to the writer and publisher. In the event that there is a problem or error with copyrighted material, the break of the copyright is unintentional and noncommercial and the material will be removed immediately upon proof. If you are the owner of material that appears on this site please send proof to us and the material will be removed promptly. However, if you are the owner and would rather credit be given for the material, instead of removal, we will gratefully give the appropriate credit desired.

Visualization, or guided imagery, is a variation on traditional meditation that requires you to employ not only your visual sense, but also your sense of taste, touch, smell, and sound. When used as a relaxation technique, visualization involves imagining a scene in which you feel at peace, free to let go of all tension and anxiety.

Choose whatever setting is most calming to you, whether it’s a tropical beach, a favorite childhood spot, or a quiet wooded glen. You can do this visualization exercise on your own in silence, while listening to soothing music, or with a therapist (or an audio recording of a therapist) guiding you through the imagery. To help you employ your sense of hearing you can use a sound machine or download sounds that match your chosen setting—the sound of ocean waves if you’ve chosen a beach, for example.

Practicing visualization

Find a quiet, relaxed place. Beginners sometimes fall asleep during a visualization meditation, so you might try sitting up or standing.

Close your eyes and let your worries drift away. Imagine your restful place. Picture it as vividly as you can—everything you can see, hear, smell, and feel. Visualization works best if you incorporate as many sensory details as possible, using at least three of your senses. When visualizing, choose imagery that appeals to you; don’t select images because someone else suggests them, or because you think they should be appealing. Let your own images come up and work for you.

If you are thinking about a dock on a quiet lake, for example:

• Walk slowly around the dock and notice the colors and textures around you.
• Spend some time exploring each of your senses.
• See the sun setting over the water.
• Hear the birds singing.
• Smell the pine trees.
• Feel the cool water on your bare feet.
• Taste the fresh, clean air.

Enjoy the feeling of deep relaxation that envelopes you as you slowly explore your restful place. When you are ready, gently open your eyes and come back to the present.

Don’t worry if you sometimes zone out or lose track of where you are during a guided imagery session. This is normal. You may also experience feelings of stiffness or heaviness in your limbs, minor, involuntary muscle-movements, or even cough or yawn. Again, these are normal responses.

If you wish to listen to soothing music while practicing visualization, see: Track 5: Meditation Music

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Hot Stone Massage : Regarded as one of the most classic types of massages, the Hot Stone Massage makes use of smooth, flat stones that are heated then placed on crucial points of the body, particularly the back. The stones are selected based on their high heat retention, which aids in relaxing the muscles and allowing for deeper pressure. Alternately, others prefer this kind of massage simply because they find the heat to be relaxing and the amount of pressure used together with the rocks to be lighter.

Read Relaxation technique 6: Yoga and tai chi for stress relief

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Mindfulness is the ability to remain aware of how you’re feeling right now, your “moment-to-moment” experience—both internal and external. Thinking about the past—blaming and judging yourself—or worrying about the future can often lead to a degree of stress that is overwhelming. But by staying calm and focused in the present moment, you can bring your nervous system back into balance. Mindfulness can be applied to activities such as walking, exercising, eating, or meditation.

Meditations that cultivate mindfulness have long been used to reduce overwhelming stress. Some of these meditations bring you into the present by focusing your attention on a single repetitive action, such as your breathing, a few repeated words, or flickering light from a candle. Other forms of mindfulness meditation encourage you to follow and then release internal thoughts or sensations.

Practicing mindfulness meditation

Key points in mindfulness mediation are:

• A quiet environment. Choose a secluded place in your home, office, garden, place of worship, or in the great outdoors where you can relax without distractions or interruptions.
• A comfortable position. Get comfortable, but avoid lying down as this may lead to you falling asleep. Sit up with your spine straight, either in a chair or on the floor. You can also try a cross-legged or lotus position.
• A point of focus. This point can be internal – a feeling or imaginary scene – or something external – a flame or meaningful word or phrase that you repeat it throughout your session. You may meditate with eyes open or closed. Also choose to focus on an object in your surroundings to enhance your concentration, or alternately, you can close your eyes.
• An observant, noncritical attitude. Don’t worry about distracting thoughts that go through your mind or about how well you’re doing. If thoughts intrude during your relaxation session, don’t fight them. Instead, gently turn your attention back to your point of focus.

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Shiatsu Massage : “Finger Pressure” in Japanese, Shiatsu is one of the most popular massage styles originating in Japan and founded on the Chinese Meridian System. Sometimes thought of as akin to acupuncture because of their similar foundation, Shiatsu involves no needles in technique but makes use of the thumbs, palms and fingers when applying pressure to identified areas in the body that are in need of attention.

Aside from the physical benefits believed to be acquired from Shiatsu such as improved blood flow and regulated nervous system activity, Shiatsu is also believed to restore balance of one’s chi and ease high levels of anxiety.

Read Relaxation technique 5: Visualization meditation for stress relief

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Disclaimer: Amistad Spa and Wellness Center respects the intellectual property of others. Articles from other sources were linked to the original article to give full credit to the writer and publisher. In the event that there is a problem or error with copyrighted material, the break of the copyright is unintentional and noncommercial and the material will be removed immediately upon proof. If you are the owner of material that appears on this site please send proof to us and the material will be removed promptly. However, if you are the owner and would rather credit be given for the material, instead of removal, we will gratefully give the appropriate credit desired.

A body scan is similar to progressive muscle relaxation except, instead of tensing and relaxing muscles, you simply focus on the sensations in each part of your body.

Practicing body scan meditation

• Sit or lie down. Breathe deeply, allowing your stomach to rise as you inhale and fall as you exhale. Breathe this way for two minutes.
• Begin scanning by focusing on the toes of the right foot and slowly move up the foot and leg, feeling the sensations and directing your breath into and out of each area. Repeat the sequence for your left leg. From there, move up the torso, through the lower back and abdomen, the upper back and chest, and the shoulders.
• Move your focus to the fingers in your right arm and move up to the shoulders. Repeat for your left arm. Then move through the neck and throat, and finally all the regions of your face, the back of the head, and the top of the head. Try breathing through an imaginary “hole” in the very top of your head, as if you were a whale with a blowhole.
• After completing the body scan, relax for a while in silence and stillness, noting how your body feels. Then open your eyes slowly. Take a moment to stretch, if necessary.

For a guided body scan meditation, watch out for the next article.

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Sports Massage : This type of massage particularly caters to athletes or individuals involved in sports or rigorous physical activities. The Sports Massage differs in its specificity in targeting parts of the body that are either in need of pre-event conditioning, post-event conditioning, rehabilitative treatment or restorative treatment for those who wish to train harder while experiencing minimal pain or injury in the process.

The type of handwork applied is derived from basic styles such as Swedish and Shiatsu, but concentrates more on areas experiencing range-of-motion pain and sore muscles. Knots are kneaded in identified parts to increase blood circulation and increase motion range. While this is commonly applied to athletes, anyone can benefit from this style particularly those who chronically suffer from pain in particular parts of the body such as the shoulders and neck (which can be caused by just spending long hours at work behind your desk or in front of your computer!

Read Relaxation technique 4: Mindfulness for stress relief

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Disclaimer: Amistad Spa and Wellness Center respects the intellectual property of others. Articles from other sources were linked to the original article to give full credit to the writer and publisher. In the event that there is a problem or error with copyrighted material, the break of the copyright is unintentional and noncommercial and the material will be removed immediately upon proof. If you are the owner of material that appears on this site please send proof to us and the material will be removed promptly. However, if you are the owner and would rather credit be given for the material, instead of removal, we will gratefully give the appropriate credit desired.

Progressive muscle relaxation involves a two-step process in which you systematically tense and relax different muscle groups in the body.

With regular practice, progressive muscle relaxation gives you an intimate familiarity with what tension—as well as complete relaxation—feels like in different parts of the body. This awareness helps you spot and counteract the first signs of the muscular tension that accompanies stress. And as your body relaxes, so will your mind. You can combine deep breathing with progressive muscle relaxation for an additional level of stress relief.

Practicing progressive muscle relaxation

Before practicing Progressive Muscle Relaxation, consult with your doctor if you have a history of muscle spasms, back problems, or other serious injuries that may be aggravated by tensing muscles. Most progressive muscle relaxation practitioners start at the feet and work their way up to the face. For a sequence of muscle groups to follow, see the list below.

• Loosen your clothing, take off your shoes, and get comfortable.
• Take a few minutes to relax, breathing in and out in slow, deep breaths.
• When you’re relaxed and ready to start, shift your attention to your right foot. Take a moment to focus on the way it feels.
• Slowly tense the muscles in your right foot, squeezing as tightly as you can. Hold for a count of 10.
• Relax your right foot. Focus on the tension flowing away and the way your foot feels as it becomes limp and loose.
• Stay in this relaxed state for a moment, breathing deeply and slowly.
• When you’re ready, shift your attention to your left foot. Follow the same sequence of muscle tension and release.
• Move slowly up through your body, contracting and relaxing the muscle groups as you go.
• It may take some practice at first, but try not to tense muscles other than those intended.

Progressive Muscle Relaxation Sequence

The most popular sequence runs as follows:

1. Right foot*
2. Left foot
3. Right calf
4. Left calf
5. Right thigh
6. Left thigh
7. Hips and buttocks
8. Stomach
9. Chest
10. Back
11. Right arm and hand
12. Left arm and hand
13. Neck and shoulders
14. Face

* If you are left-handed you may want to begin with your left foot instead.

Check this out!

Foot Massage : The feet may might as well be one of the most overworked parts of the body –much needed for daily physical activities and moving oneself from point A to point B. Which is why foot massages are steadily popular, to keep these appendages at their optimal condition.

Read Relaxation technique 3: Body scan meditation for stress relief

Posted by: Freedert

Article of: Helpguide.org

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