spas-pedia

Massages are a wonderful luxury and also one of the few traditionally "guilty pleasures" that aren't so guilty after all. Massages are a great tool for relaxation and stress management, as well as beneficial in treating a host of other problems and giving some unexpected health benefits.

Pain Science has yet to discover exactly how massage helps with pain but somehow it does. Theories surround the fact that massages relax muscles, reduce stress hormones, and stimulate good hormones. Pain due to fibromyalgia, migraines, and back pain respond particularly well to massage therapy.

Self-Esteem Believe it or not regular massages have been shown to raise self-esteem in some people. Direct contact in the form of touch can help a person feel connected and cared for, and as a result have a greater feeling of self-worth and higher self-esteem.

Mood One of the most common benefits of massage is a decrease in stress hormones and an increase in 'feel good' hormones, which means decreased stress, anxiety, and depression, and improved relaxation and overall mood.

Immunity The stress hormone cortisol impairs the body's immune system, but massages reduce cortisol and so give your immunity a boost.

Sleep/Alertness Massage, depending on what kind, can either stimulate deeper sleep or improved alertness.

Want to get the most from your massage? The American Massage Therapy Association suggests ten tips to achieve a positive experience.

1. Be as receptive and open to the massage process as possible.

2. Don't eat just before a massage session. Let your body digest first.

3. Be on time.

4. Take off only as much clothing as you are comfortable removing. Otherwise, wear clothing that will be comfortable during the massage and will allow the massage therapist to touch and move the areas of your body you expect will need to be massaged.

5. Communicate with your massage therapist before the session, providing accurate health information. Let the massage therapist know your expectations and reasons for the massage. If you are allergic to any oils, lotions or powders, tell your massage therapist, who can choose a substitute. Report any discomfort and give feedback during the massage on the amount of pressure, speed of hand movement, etc.

6. Breathe normally. This helps facilitate relaxation.

7. Relax your muscles and your mind.

8. Drink extra water after your massage.

9. Don't get up too quickly and do allow for some open, quiet time after your massage session. If you're dizzy or light headed after the massage, do not get off the table too fast. It also may take a little time to integrate or absorb the results of the massage session.

10. Be prepared to schedule several massage sessions, as massage has its greatest benefits over time.

To find a professional massage therapist, go to the Find a Massage Therapist Locator Service at www.findamassagetherapist.org.

Choosing the right massage technique for your needs is not as easy as it sounds. There are many different techniques, from deep tissue to Swedish and Shiatsu. The American Massage Therapy Association suggests clients speak with the massage therapist in advance to decide which technique will give them the results they want. Some massage therapists use a variety of massage techniques or types during a session to best achieve desired results. Be sure to discuss any allergies you might have to oils, lotions or powders that may be used.

Aromatherapy: This is a massage treatment that involves the application of scented "essential oils" such as lavender, that have relaxing, revitalizing, stress-reducing and balancing properties.

Deep Tissue: When slow, deep pressure and skillful hand movements target stressed muscles, unlocking tension and relieving pain.

Holistic: The human as a whole is considered, rather than a set of conditions.

Hot Stone: Heated smooth stones are placed along the spine and other points of the back, shoulders, hands and feet in order to relax tissues as well as warm and loosen tight muscles. The therapist applies gentle pressure with the stones.

Neuromuscular: This is a a deep tissue massage that can help release spasms and hyper contraction in the muscle and ligaments. It can also assist blood and lymphatic flow.

Reflexology: Specialized pressure techniques are applied to specific wellness-related reflex points on the feet to release blocked energy, relieve stress and boost circulation.

Shiatsu: Originating in Japan, there are several different kinds of Shiatsu techniques. Shiatsu typically involves a finger-pressure technique (sometimes palms and thumbs) that utilizes the traditional acupuncture points of Oriental healing. This type of massage concentrates on detecting and correcting the the flow of energy (or chi) while restoring balance throughout the body.

Sport: This kind of massage used before or after an athletic performance. It lessens fatigue and reduces the risk of injury, while decreasing swelling. It can improve flexibility and range of motion and also prevent injuries.

Swedish: A classic stress-relieving, medium pressure technique, using varied strokes of gliding and kneading to promote circulation and an overall sense of well-being.

Trigger Point: This employs compression at specific areas, also called "trigger points" of hypersensitivity in muscles, ligaments and tendons. These trigger points are distinguished by local pain, tightness, and tenderness.

Often at spas and resorts, instead of having customers deal with tips, a gratuity is built in. It's easier for the customer and offers a little assurance for the practitioner. But should you tip more even if the gratuity is built in? It's a matter of choice. Some people prefer to make sure that their tips go directly to the person performing the service, while others find the tipping process awkward. Also, some resorts do not allow practitioners to accept additional tips. Usually signs are posted to let you know, but when in doubt, ask.