(ARA) – Your shoulders are tight, your head throbs, your heart pounds and you don’t recall the last night you slept peacefully. Whether it’s because your 401(k) statement just arrived or you’re dreading the up-coming holiday shopping season, you – like millions of other Americans these days – are probably feeling economy-induced stress.

Whatever its source, prolonged stress can have serious health consequences – a well-known fact that may contribute to Americans’ willingness to spend money on complementary and alternative medicine (CAM), like massage therapy. In 2007, Americans spent $33.9 billion on CAM, according to a study by the National Center for Health Statistics. And that was at least a year before most of us realized just how bad the economy had become.

“Even during these tough economic times, massage is thriving because more and more it is seen as a cost-effective way to influence your overall health,” says Grant Lessard, director of education for Cortiva Institute in Scottsdale. “For some who have had to make other sacrifices, massage is seen as an inexpensive substitute for more costly stress relievers such as vacations or extended time off from work.”

“Not enough has been written about the benefits of laying down and doing nothing for an hour in the day,” says Lisa Santoro, an instructor at Cortiva Institute – Boston. “Having someone work lotion or oil into the largest organ of the body, the skin, while relieving muscle tension at the same time, is an added bonus to just laying down.”

The professionals of Cortiva Institute, a network of massage therapy schools across the country, offer some helpful hints for easing your economy-induced stress:

Start with your eyes

“Many people are on computers during the day, whether for doing a job or trying to find a job,” Santoro says. “The eyes endure a lot of stress from staying focused on such a small area (the computer screen) for long periods of time.”

Santoro recommends giving your eyes a two-minute break every few hours. “Place your palms over your eyes to block out all light. If possible, lean back so the eyes can sink into the socket, which can be even more restful,” she says. “Do this for two minutes, breathing deeply. Just this simple two-minute rest can do wonders for increasing comfort and decreasing stress on the eyes.”

A getaway without going away

“Massage provides a positive and relaxing sensory experience,” says William Ensminger, co-director of the student clinic at Cortiva Institute – Pennsylvania School of Muscle Therapy. “The rest of the world goes away and you get a mini vacation.”

“Massage therapy has been found to elicit an energy-conserving state and decrease the levels of pain and stress chemicals in the body, as well as decrease blood pressure,” says Deanna Sylvester, education director at Cortiva Institute – Tucson. “Your time with a massage therapist feels good because you are slowing down, and you continue to feel good afterward because of the physiological changes that occur due to the treatment.”

Make time in your day

Don’t have time or resources to get a massage? “Take a few deep breaths, grab your foot and start to massage,” Ensminger suggests. “Your feet take a beating. Give them a treat and pamper them yourself. Feet don’t care who massages them, and you will reap the rewards.”

If you’re at work and massaging your feet isn’t an option, you can relax by massaging your hands for a few minutes, he adds. “Concentrate on slow, deep breaths. Massage the whole hand – the palm, the fingers and thumb, even between the fingers.”

A professional massage might be more affordable than you think, and there are good reasons to invest in one. “Allowing yourself to get a massage regularly is not only physically and mentally beneficial, it will give you something to look forward to and motivation for completing whatever tasks daunt you,” says Kathy Lee, graduate resources coordinator of Cortiva Institute – Tucson.

To find an affordable massage therapist, check with massage schools in your area to find out if they offer a student clinic, Ensminger suggests. “It’s a great way to try different therapies and therapists to see what style you like best. You can also check with your chiropractor’s office. Many now have a massage therapist on staff.”

Another way massage can help you relieve economy-induced stress is by providing a challenging, meaningful and financially rewarding career, the Cortiva staff agree. If you’re out of work or just looking for a career change, you can achieve a professional credential and be prepared for a job in massage with as little as six months of training.

“Many people have taken mandatory salary cuts, and massage can be a versatile alternative to make up the difference in income,” says Jeff Mann, president of Cortiva Institute – Pennsylvania School of Muscle Therapy. “They can ease their stress because massage therapy can provide the flexibility they need with a minimal investment. It works as a full-time or part-time career option.”

“Massage is a career that fits around your life, versus life fitting around your career,” Santoro says. “It is very flexible, every day is different, every person is different.”

To learn more about a career in massage therapy, visit www.cortiva.com.

Courtesy of ARAcontent

Related posts:

1. New grads, career-changers find security, flexibility and meaning in massage industry

The modern form was developed in Sweden around the beginning of the 19th century, though the origin is disputed. Many attribute the usual techniques to Per Henrik Ling, a Swedish gymnastics instructor who developed the style for athletes. Others give credit to a Dutch-born physician by the name of Johann Metzger.

But whoever should get the credit for this innovation, the techniques that are now practiced are largely agreed on. By contrast to most Asian styles, Swedish massage uses long, firm strokes and gentle tapping. Asian styles emphasize more focused pressure on specific areas.

The result is improved circulation, as muscles are encouraged to release trapped blood. Joints are made limber and tense muscles relax under the gentle but firm pressure. This is achieved by a combination of five different traditional movements employed by the massage therapist.

Effleurage is a gliding stroke, a movement in which the masseuse or masseur uses long arm movements with the flat of the hand to apply gentle pressure over large areas. In this way, long muscles receive a full range of attention and blood flow is evened out.

Petrissage is a complementary technique which kneads selected areas, but still with a larger surface than in Shiatsu. Compression strokes are used in conjunction. Pressure is the ratio of force to area. As the area is increased, for a given force, the pressure is lowered. This makes Swedish petrissage less intense than Shiatsu.

Friction, applied at the correct level, warms the surface of the body, which stimulates good circulation. It also invariably accompanies the gentle pressure that causes muscles to relax.

Tapotement is the percussive tapping or light pounding traditionally associated with a massage. The technique has been seen in a hundred films and TV shows and it helps loosen muscles and provides a gentle stimulation.

Vibration is often used in concert with the other techniques. A rapid, small-movement, shaking can help limber joints and relieve stress. This differs from the small rocking movements used in other styles in which limbs are grasped and moved as a whole.

Often, a traditional Swedish massage will be carried out using oil or lotion. Some clients find the decreased friction that results pleasurable and the aromas can add to the experience. Some specialty oils that heat on contact are sometimes used, though they aren’t part of the traditional technique.

Many forms of massage, such as sports massage, deep tissue massage and others use Swedish techniques as a starting foundation. It’s usually carried out while the client wears minimal or no clothing, covered with a drape that’s uncovered a section at a time.

Systematically proceeding through different sections of the body, the massage therapist provides an overall body massage that leaves the recipient feeling relaxed. The overall mood elevation that results is a commonly reported benefit.

Related posts:

1. Swedish Massage – Massage Techniques Glossary
2. Thai Massage
3. The Difference Between a Swedish Deep Tissue Massage and Regular Massage

But sometimes dedicated amateurs can emulate their skill to a lesser degree, making those needed sessions a little fewer or farther between. Here are some tips on how to do that, when giving a back massage.

The Fan Stroke

Generally performed with oil to decrease friction, simply kneel astride the subject, who is facing down on a comfortable surface. Put the palms of the hands in the mid back, fingers facing away from the spine. You’ll be asserting pressure on muscle groups called the latissiumus dorsi and the trapezius. Be sure not to press directly on the spine, but alongside it.

Move the whole hand (palm and fingers) with moderate pressure up the back, along the shoulder blades and out, away from the line of the spine. Move back to the rib cage on the back and repeat. That’s a fan stroke. Increase the pressure moderately, seeking feedback to keep it within a range that’s comfortable for the recipient.

The Circling Hands

Starting on the lower back, again with the hands flat, move at right angles to the spine. Then, right away, circle the right hand counterclockwise with gentle pressure as you move up the back. Keep the fingers pointing away from the spine as you make the circular motion.

Replace the right hand with the left hand and repeat the motion, on the right side of the recipient’s body. Then start over with the right hand on the left side of the body. Make the circles, then replace with the left hand and repeat.

As one hand trails the other, move up the body on the right, then left, then right again.

Petrissage

Petrissage in professional massage circles is a motion that kneads the flesh and muscle. In this technique, the idea is to move ‘clumps’, but also to smooth out ‘knots’. Working on more localized areas, with smaller surfaces (such as the thumbs, fingertips, even elbows if applied lightly), move up and down the back.

Oil will help avoid pinching and tugging. If you see the skin ripple, you need a little more. Take care over areas where the muscles are thinner, such as the rib cage.

Grab a portion of a muscle group and squeeze, then move to the next, working your way gradually around all areas of the back from low to high, left and right. Change hands and repeat.

Raking

Rest your hands on the recipients shoulders. Using the fingertips, with the fingers spread apart, move both hands down the back, ‘raking’ the flesh. Then use one hand moving up, the other moving down simultaneously. Rake alongside the spine, but not on it.

The net effect of all these is to relax the muscles, warm up the skin and improve circulation. That brings fresh oxygen and nutrients to them, removing toxins. The body is relaxed and the mind soothed.

Related posts:

1. Step by Step Directions on How to Give a Full Body Massage
2. Neck and Shoulder Massage in Simple Steps
3. Massage: Effleurage

There are a number of specific techniques utilized to accomplish that aim. Classic movements like effleurage (a gliding, long-stroke movement using the flat surface of the hand) move along muscles. Deep tissue massage instead moves across the muscle fibers, but still using slow strokes, in this case deeper. The goal here is to lengthen the muscle fibers, stretch them out to restore natural balance.

But in order to lengthen, the therapist looks for fibers which are already shortened. That can happen from chronic tension, which for many occurs in the neck and shoulders. Frequent computer users and that encompasses a wide group today are particularly prone to this. They may also experience low back tightness as a result of improper posture, a non-ergonomic chair or work-related stress.

Deep tissue massage techniques focus on just such areas. To do so, the therapist employs sharper tools (finger tips, elbows, knuckles) over a smaller area, producing higher pressure. As a result, it’s vital to obtain regular, prompted client feedback. Don’t simply wait for them to jump. Some will actually request more pressure, others will need a lighter touch. For some, the technique simply isn’t appropriate.

The goal is to realign deep layers of muscle and connective tissue that have tensed, formed knots or have trapped fluids. Deep tissue techniques are designed to undo these knots and improve blood flow which helps remove toxins and replenish nutrients more efficiently.

One cause of those conditions is injury. As a result of trauma, a muscle can tense up against itself, as an attempt to protect against further harm. Adhesions sometimes result, hindering circulation, creating pain and limiting movement. Undoing that tension can help create a more healthful condition.

Using direct, deep pressure across the fascia (a thick, fibrous connective tissue covering muscles and joints) can help produce the desired state. After fascia work, it’s possible for a patient to experience some discomfort. It’s important to perform follow up to ensure that no actual injury has occurred from the therapy.

Classic massage therapy is used to relax the client, but deep tissue massage work is more focused on treating chronic pain, limited mobility, muscle spasms and the like. The therapist has a responsibility to exercise due care to improve the condition, not worsen it.

Though, like many massage techniques, theories underlying it can be dubious, there is valid research that gives the technique support. Deep tissue massage has been widely reported to help relieve fibromyalgia pain and is a common accompaniment to treatments for osteoarthritis.

Those who experience these conditions, though, should definitely seek the advice of a physician who may recommend deep tissue massage as part of an overall treatment program.

Related posts:

1. What is Deep Tissue Sports Massage?
2. What is a Deep Tissue Massage?
3. The Difference Between a Swedish Deep Tissue Massage and Regular Massage

When done lightly, it provides a pleasant stimulation to the skin. Applied with more pressure, it can produce a positive effect on circulation. The joint result is a relaxing, soothing massage.

In light effleurage, there’s only a superficial touch using full hand contact, almost like a delicate cloth is being draped across the surface. There’s no rippling or tugging of skin and the effect is below the level of tickling. When carried out in continuous strokes, one hand follows the other with the ulnar side leading. The edge on the side of the little finger is called the ‘ulnar’, since it lies on the same side of the arm as the ulnar bone.

A variation involves forming a ‘V’ with both hands that rests lightly in the contours of the legs, the small of the back and other depressions. The hands then move together over the surface, along long stretches of muscle.

When the pressure is increased, this becomes deep effleurage, which is equally pleasurable for the client, but in a different way. Increased pressure stimulates a layer of the skin (the ’subcutaneous’ under the surface) to stimulate the fascia. A slight ripple is produced, with the tugging creating a pleasant sensation. Increasing the pressure, to the point that muscle tissue is moved, produces a friction stroke.

The hands should remain pliable, while the therapist varies the surface or part used – sometimes the flat of the palm, other times the fingertips. Horizontal stroking follows vertical gliding, then shingling, bi-lateral tree strokes and other variations.

Tree-strokes involve starting along a central line, such as the spine, then moving outward, fingers splayed to make small branches. Shingling is achieved by using one hand following another, working along the longitude of a side or back or leg.

Full contact glides are applied across the large surface of the back. Then the motion is varied by using a reinforcing hand one on top of the other, with the underneath hand applying friction, the top hand used to increase pressure. Sometimes the technique will be altered by using forearms.

Depth and rhythm are key.

The rhythm is varied, alternately fast and slow. Long, slow strokes produce a relaxing effect while shorter, faster movements create stimulation. Both are desirable and alternating them produces a massage that is never boring or predictable.

Clients are typically disrobed, and sometimes a light oil is applied, especially during the part of a session involving deep effleurage. The technique is an excellent prelude to petrissage, encouraging good circulation and stimulating lymph fluid flow.

Related posts:

1. Swedish Massage – Massage Techniques Glossary
2. Swedish Massage
3. Sports Massage Techniques

The fascia form a system of connective tissue that covers muscles, organs and skeletal components. As such, working on one area often has effects that are carried over a farther distance. Working fascia has effects not only laterally, but down as well. Since they cover the muscles, pressing on them presses down and out simultaneously.

To better picture this, imagine a sheet drawn tightly over a bed. That sheet (fascia) covers the mattress (muscle). When you press down at one point with a finger, you don’t just create an indentation the size and shape of your finger that goes straight down. It tends to create a shape resembling an upside-down tent.

That’s the result of the sheet being flexible, but attached all around the rim under the mattress, particularly at the four corners where the tension is greatest. A similar effect occurs with fascia. Since it is a web that runs throughout the system, pressing it affects those areas to a greater or lesser degree.

Using the knuckles or elbows, moderate pressure is applied to the fascia, through the skin. Moving slowly, using a technique called direct myofascial release, the practitioner works through the layers, finally reaching the deep tissue. One popular variation is the so-called ‘Rolfing’ technique, developed by Dr. Ida Rolf in the 1950s.

Placing a line of tension that takes up the slack in tissue, the fascia are moved across the surface. It’s important here to seek client feedback since the technique can be painful if improperly carried out, or if the recipient has injuries or sensitivities.

Employing indirect fascia release can alleviate some of this concern. The pressure is less, a larger surface area (such as the heel of the palm) is used and more time is allowed for the fascia to react. One result is more heat created within the tissue, which helps stimulate blood flow. That circulation brings fresh blood to the tissues and carries away toxins.

Whenever muscles are manipulated in massage, the fascia are always involved, since they cover the entire area. Keeping sustained pressure over time is key to utilizing the technique safely and effectively.

Both direct and indirect fascia release grow out of the world of physical therapy. As such, it requires some training and practice in order to use properly. A client’s health is always uppermost and, like physicians, massage therapists need to adopt and adapt a portion of the Hippocratic oath. ‘First, do no harm.’

Related posts:

1. Indian Massage: Marma-Point
2. Deep Tissue Massage
3. Massage: Effleurage

‘Lomi’ is the Hawaiian word for ‘rub’, and hence Lomilomi (’masseur’ or ‘masseuse’) has come to mean the practice of massage originating in this tropical island nation. It has a number of interesting differences from other Asian-influenced massage styles.

Lomilomi involves use of the elbows and knees, along with the palms and fingers. Even the forearm sees action and sometimes sticks or stones are made use of as supplements. The client of Lomilomi gets the full treatment. But far from being nothing but an eclectic mixture of techniques applied without thought, practitioners in Hawaii are required to pass a written test that encompasses anatomy, physiology and massage theory.

Like many massage styles Lomilomi can be (and traditionally is) part of a larger healing routine, including prayer, meditation and diet. As a stand-alone massage technique it is still superb. Originally practiced by native healers, even believed to affect digestion and restore harmony within the family, it has tangible benefits. It was often a useful adjunct to those who practiced Hawaiian-style martial arts.

Though, like many Asian-style therapies, it is based on unfounded ‘tribal wisdom’ about ‘energy’ (in this case called ‘Huna’), Hawaiian-style massage has definite health benefits.

Huna theory, on which the practice is based, is a complex set of beliefs about the relation between the spiritual and physical, according to which energy gets blocked in the joints. The style evolved to ‘unblock’ this ‘energy’. While clients may see a practitioner perform a traditional Hawaiian dance around the table during the treatment, they’ll appreciate the total effect.

Lomilomi massage involves applying continuous, flowing strokes to relax the muscles. Red clay or Hawaiian salt is sometimes used to cleanse and prepare the client’s body for the therapy. Some sessions involve time in a steam hut or plunges into the ocean to stimulate circulation.

Gentle stretches and rotation of limbs results in a relaxed body and a peaceful spirit. Even the practitioner’s humming can help induce a pleasant frame of mind. Some recipients may not enjoy laying directly on a vinyl table, as Lomilomi uses no sheet underneath, and just a small towel on top. Heaters are sometimes used to maintain a comfortable air temperature, but this is rarely necessary in Hawaii itself.

But this eases the ability of the masseuse to apply full-body strokes in one smooth motion. Many of these involve lifting and applying pressure under the body during the procedure, which makes for an unusual and delightful experience. The rhythm with which the movements proceed will vary widely, since Lomilomi practice is very individual and intuitive. The formality of other styles is largely absent here.

Occasionally, Lomilomi will actually be carried out by two practitioners at the same time, where it becomes a double-treat.

Related posts:

1. Japanese Shiatsu Massage
2. Indian Massage: Marma-Point
3. Thai Massage

Hot stone massage uses smooth, heated stones (hence the name, not surprisingly) that are applied to the client’s various body parts, usually starting with the back. The rocks are often basalt, a black volcanic rock. They’re used because they absorb and retain heat well, making re-heating less frequently required. But to be of use they have to conduct heat well, too, since the heat must go into the client. Basalt covers all those needs.

The stones are sanitized, heated and applied to an area where they have a relaxing effect on muscles. The therapist tests them first, usually simply by holding one in order to ensure the proper temperature – between 120F-150F (49C-65C). For comparison, water boils at 220F/100C.

A variety of massage techniques can accompany the application of the stones, but Swedish is among the most common. The smooth, firm, long and gliding strokes complement well the relaxing effect of the hot rocks on the body. Stones can be applied along the line of the spine, but more commonly along the muscles beside it. The lower back (erector spinae), the middle back (latissimus dorsi) and the upper back (trapezius) are typical spots as well.

The stones are small and the pressure applied by them is comfortable but doesn’t have any particular therapeutic effect. The major work is done simply by the heat. Though there are, as usual, some mystics in the field who ascribe magical powers to stones of different types or ascribe application to certain points as having special effects.

Hot stone massage sessions are frequently much more expensive, in part because of the added preparation required. The largest part of the difference is simply demand for it. It’s currently a very popular technique and, as such, will demand a higher price. Whether the results are worth the added cost is an individual decision.

One variation involves using the stones in the therapist’s hand to apply heat to various areas and add pressure. The warmth is pleasant, but the added pressure is typically unnecessary. Any professional masseuse or masseur can apply more pressure than is desired without artificial aids.

Another variation alternates the use of hot basalt stones with cool marble stones, which creates a delightful experience for the recipient. Whether this should be called massage is beside the point, since the basic purpose of the experience is to create a pleasant, relaxing effect for the client.

Related posts:

1. The Merits of a Heated Massage Table
2. The Art and Science of Massage
3. Massage: Effleurage

As with many Eastern techniques the focus is on the integration of mind and body. Marma is a Sanskrit word that means ‘hidden’ and the basic idea is to reach to the hidden places to bring out the desired effect. As a result, marma-point utilizes deep tissue massage to stimulate joints, ligaments and muscles where they meet at a point.

While the theory involves unfounded principles of Eastern philosophy, the practice is sound, providing obvious health benefits. With light stimulation of points on the body (107 according to the ancient theory), the practitioner applies gentle pressure that relieves joint stress.

Covering both the front and the back over a long session, finger-width pressure is applied at locations called anguli. Encompassing an area larger than that used in acupuncture, these anguli are stimulated in turn, similar to the technique used in reflexology.

Dating back to the southern India of 1500 B.C., the practice has its origins in the points used during a martial art developed there called ‘kalari’. According to its practitioners, the marma points are areas where a struck blow can result in great harm. But in the massage technique these points are used to release tension and create relaxation.

Points are stimulated with the tips of one or two fingers in a very subtle, low-pressure way using circular movements. Practitioners work with the client, not on them, receiving feedback as the various points are worked to ensure that comfort levels are not exceeded. Typical sessions take an hour to an hour and a half.

The technique is passed from master to apprentice, taking a long time to develop. Many require as long as five years to learn all the points and how best to stimulate them. Growing out of Ayurvedic medicine, a dedicated student can learn the basics, though, in a few months. Much of the preliminary training involves a study of ‘doshas’, which are a type of ‘energy’, according to practitioners.

Each point has a unique name and relation to other points. Some of the more common ones are associated with familiar areas on the body, such as the temples, points at the base of the skull, the backs of the knees and the like.

But whatever the underlying theory, the technique can certainly produce positive benefits when carried out properly. Often incorporating sunflower and other oils, the result is a low-friction, relaxing session.

Related posts:

1. Japanese Shiatsu Massage
2. Hawaiian Massage: Lomi
3. Massage: Fascia Work

Shiatsu differs from traditional Western (typically Swedish) massage in its emphasis on focused pressure, rather than the long strokes of Swedish massage. In Shiatsu, the fingers and palms apply pressure to specific sections of the body, concentrating on one part at a time. Eventually, the whole of the body can be covered, but a good Shiatsu will take a long time to complete.

Though, as with many forms of massage therapy, the theory is dubious – emphasizing ‘energy’ points, ‘imbalances’ and so forth for which there is no scientific evidence – there’s no question that Shiatsu has a healing effect. A good Shiatsu practitioner can make a client feel relaxed, relieved of stress and full of genuine energy.

The way this is achieved is sound enough. The skilled Shiatsu massage therapist detects stiffness and other muscle and joint problems, then applies pressure to those areas. Experience is required to do it correctly, since excessive pressure can do more harm than good. But with training, most therapists will achieve this level.

There are several variations on the practice, most coming under the heading of acupressure. Jin Shin Jyutsu, for example, is based on the theory that pressure can change the direction of energy flowing through the body. Here again the theory is without foundation, but the practice has real benefits. Using a light touch, held for several minutes, knotted muscles can be stimulated to release.

When a muscle tenses, it can go too far. It can tense up to the point of causing pain. This is a form of ‘protection’ in which the muscle proteins ‘clamp together’ to reduce additional movement that would cause further injury. Loosening that ‘knot’ helps the muscle regain a healthful state.

Focusing pressure, using the thumb, finger tips and palms on specific areas can loosen stiff muscles, limber joints and stimulate good circulation. All those have real, positive health effects.

There is ample evidence to show that increased blood flow, decreased muscle tension and proper joint movement have actual health benefits. Those suffering from arthritis, tendonitis and even just ordinary muscle ache commonly report feeling better after a good Shiatsu session. Nothing could be clearer proof than that.

Related posts:

1. Indian Massage: Marma-Point
2. Hawaiian Massage: Lomi
3. Shiatsu Massage Chairs