Nov 05 2010
Massage
Can Massage really help release tension and pain?
Massage has been shown to help release any pain originating from muscle tension. For example, head, back, neck, and shoulder pain can all benefit from massage. The obvious effect of a good massage is the releasing of tightness and tension in the muscles.
Why is that?
Tense muscles are usually deprived of oxygen, because the tightness reduces blood circulation to the area. Massage improves blood circulation, bringing with it what the muscle needs-oxygen and other forms of nourishment. The muscle then relaxes, and pain decreases
Of course, if you can afford to spend hour-long sessions by a massage therapist, that’s great! Go for it! However, it is a luxury many cannot afford, at least on a daily basis. Hence, I’ll teach you some DIY tips of how you can do your own self massage.
Understanding where are the “Trigger points”
First, you need to understand the science behind maassage…..
When you say that you have “muscle knots,” you are talking about “myofascial trigger points”.
There are no actual knots involved, of course. A trigger point (TrP) is a small patch of tightly contracted muscle, an isolated spasm affecting just a small patch of muscle tissue (not a whole-muscle spasm like a “charlie horse” or cramp10). That small patch of knotted muscle cuts off its own blood supply, which irritates it even more — a vicious cycle called “metabolic crisis.” The swampy metabolic situation is why I sometimes also call it “sick muscle syndrome.”
To put it simply, a “muscle knot” is a “trigger point”: a small patch of muscle tissue in spasm.
A collection of too many nasty trigger points can lead to what is called myofascial pain syndrome (MPS).
Massage techniques
1) Gliding (skimming)
Purpose: Gliding is a good beginning for every massage. It warms your skin, and sends a message to your body that a massage is coming.
How: Glide your hand over your skin. You can vary the velocity, volume, and intensity of each stroke.
- Volume: Try covering more skin with each stroke by spreading your fingers wide or make a V with your hand.
- Velocity: Try varying the speed of your strokes.
- Intensity: Try varying the intensity of each stroke.
2) Squeezing (compression)
Purpose: Squeezing warms muscles, increases circulation, and speeds recovery.
How: Bring pressure to bear on a muscle. Try squeezing your left biceps with your right hands. It really is as simple as squeezing the muscle. It should feel good.
3) Squeezing & Rolling (kneading)
Purpose: Squeezing & Rolling increases your circulation and warms your muscles. It also gives your fingers a good workout.
How: This is a two step stroke. First squeeze the muscle just like you did above. Then pull the muscle and roll it between your fingers. The rolling motion moves the muscle up-and-down; it pulls the muscle away from your body. It’s similar to kneading dough.
Try it on the muscle between your neck and shoulder. Grab a portion of the muscle and squeeze it. Try to pull it and roll it in a small circle back and forth. Allow your muscle to relax. Vary the intensity untill the tension is released.
4) Pressing (stroke compression)
Purpose: The press is powerful because it activates acupoints, triggers trigger points, jump-starts circulation, and sends endorphin cocktails flowing to every cell.
How: Press or poke a muscle into the bone, using one or more fingers, fists, or elbows. Hold the press from 1 to 30 seconds.
5) Pressing & Rolling (deep tissue massage)
Purpose: Pressing & Rolling activates acupoints, triggers trigger points, jump starts circulation, and sends endorphin cocktails cruising to stimulate every cell in your body.
How: The Press & Roll is the Press with a twist. Press the muscles into the bone to compress them. Then roll or rotate your press. The fingers, elbows or fists can be used to press and roll the muscles.
Perform a series of small circular rolls with your fist moving clockwise, until you’ve covered your entire belly with your fist. Slightly vary the intensity of each stroke.
5) Drumming
Purpose: Drumming is an energizing, stimulating stroke, used to get you moving.
How: Lightly drum or tap your hand on your body. By varying the part of your hand drumming your body, the feeling of the stroke changes. Some examples are: open flat hand, open cupped hand, side of hand, fist, knuckles, side of fist, and fingertips.
