Massage Therapy has been proven to be successful in alleviating chronic pain, aches and pains due to physical exertion, various circulatory and digestive ailments, and even emotional tension due to anxiety, stress and/or depression.

According to a 2009 study, published in the Clinical Journal of Pain, people suffering from chronic neck pain experienced relief of more than 50% of their reported levels of pain after engaging in a regimen of 10 massages over 10 weeks.

In 2009 the journal Spine published a meta-analysis that reported a link between common massage techniques and the release of natural endorphins by the brain. These chemical neurotransmitters are released during states of deep relaxation and they help the body deal with chronic pain by actually raising its pain threshold.

Massages which target the areas where muscles meets tendons are called musculotendinous massages. In a 2010 study, published in the Journal of Strength and Conditioning Research, it was reported that a mere 30 second session of therapeutic musculotendinous massage improved hip-flexor range of motion.

A completely amazing phenomenon was documented in a 2010 study done in Sweden. A single 80 minute hand and foot massage caused a drastic lowering of heart rate, cortisol levels, and insulin levels (all of which contribute directly to perceived levels of stress). It was documented in the Journal of Alternative and Complementary Medicine that when individuals with normal blood pressure under-went 45-60 minutes of deep tissue massage their BPs dropped significantly.

The Journal of Clinical Psychiatry reported that massages of various types can not only lower heart rates, hormonal stressor levels, and blood pressure, but can also elicit the release of naturally occurring oxytocin and serotonin in the brain. These neurological chemicals control our moods, emotions, and perceptions of the world. By using massage to help regulate our levels of hormonal neurotransmitters we can achieve lower levels of stress, anxiety and depression; and possibly even attain a more balanced sense of self. These findings are conclusive evidence of the healing power of massage. Therapeutic Massage can have positive impact on mind and body alike.

Photos by Lee William Kuehner

Therapeutic massage revolves around a few core ideas and actions. One of which is simply isolating a muscle knot or trigger point and subsequently applying just enough pressure to release the tension without causing further irritation. The best way to achieve this is, of course, to make an appointment with a professional massage therapist. But for individuals with hectic schedules making regular appointments can sometimes be difficult. Luckily, there are easy self-massage techniques that can be utilized to relieve some of your tension in between scheduled sessions with your massage therapist.

One such easy method is the Tennis Ball Self-Massage Technique. Tennis balls happen to be just about the right size and just about at the right level of density to provide satisfactory pressure to many of the major trigger point areas. A highly renowned Massage and Movement Therapist who is based out of Glasgow, Trevor Chisman, has discussed some particular issues that the Tennis Ball method is great for treating: “People who sit at a desk every day, hunched over a keyboard, tend to get a lot of knotting in their back. A tennis ball can make a huge difference.”

To relieve shoulder or upper back tension:

1- Stand against a wall with the tennis ball set in between your shoulder blade and spine.
2- Lean into the wall to increase pressure on the tennis ball.
3- Then move up and down slowly, allowing the tennis ball to roll along the muscle, kneading out the tension.

These steps can all be achieved by placing the tennis balls on the floor and lying on them as well. Also, when using this method, one can use one tennis ball and do one side of the back at a time, or use two tennis balls to expedite the process.

The Tennis Ball Method can also be used to relieve tension in the glutes and thighs:

1- Sit on a table, or the ledge of some flat surface.

2- Allow your legs to hang over the edge.

3- Place the tennis ball on the surface, under your thigh.

4- Repeatedly straighten out your leg, then bring it back down.

This should cause the tennis ball to roll up and down the muscle working out its knots.

To implement this technique on the glutes:

1- Place the tennis ball between your buttock and a hard surface (wall or floor).
2- Bare down to create pressure against the tennis ball.

3- Slowly move about, allowing the ball to massage your buttock muscle.

All of these specific tennis ball massage techniques should provide some temporary relief from your tension symptoms. Many individuals report that their tension subsided by almost 75% after a session of Tennis Ball Self-Massage. But this technique is only a transient quick-fix, you will have to visit your Professional Therapist to get the ailing trigger points and muscle knots more effectively de-activated. Not to mention, this method is only effective on a few major areas. A Professional Therapist can more effectively asses the tension levels throughout the musculature of your entire body; and can thereby treat your symptoms in a more holistic way, with greater results.

• USE A BLOW DRYER ON SCALP. THE HEAT WILL OPEN BLOOD VESSELS ARE ARE CONSTRICTING CAUSING TENSION.

• STEAM WITH EUCALYPTUS ESSENTIAL OIL FOR CONGESTION AND SINUS HEADACHES. FILL A SINK WITH HOT WATER AND ADD 5 DROPS OF EUCALYPTUS OIL. LEAN HEAD OVER SINK AND COVER HEAD WITH A TOWEL FOR UP TO 15 MINUTES.

• APPLY HEAVY CONCENTRATED PRESSURE (ACUPRESSURE)  TO PRESSURE POINTS TO RELIEVE TENSION.

SIDES OF NOSE TO RELIEVE SINUS PRESSURE AND CONGESTION

BASE OF NECK TO RELIEVE TENSION IN BROW AREA

BETWEEN THUMB & INDEX FINGER PAIN IN TEMPLE AREA

ICE AND HEAT ARE SIMPLE WAYS TO RELIEVE TENSION AND SORENESS. NOT KNOWING WHEN TO USE THESE METHODS CAN SOMETIMES MAKE SYMPTOMS WORSE.

USE ICE IF YOU ARE FEELING SORE FROM A DEEP MASSAGE OR AFTER EXERCISING. ICE BRINGS NEW OXYGENATED BLOOD TO THE AREA YOU ARE APPLYING IT TO. AFTER A MASSAGE, THE ICE FLUSHES OUT ANY OLD BLOOD OR TOXINS THAT MAY BE ACCUMULATING IN THE MUSCLE TISSUE.

USE HEAT FOR CHRONIC CONDITIONS, MUSCLE SPASMS AND CRAMPS. HEAT WILL WARM THE MUSCLE TISSUE AND PROMOTE BLOOD FLOW. MOIST HEAT CAN ALSO BE USED AND IS GREAT FOR PAIN RELIEF.

USE HEAT FOR NO MORE THAN 20 MINUTES AT A TIME. A HOT WATER BOTTLE, STEAM TOWELS OR HEATING PADS ARE AN EASY WAY TO APPLY HEAT. DO NOT USE HEAT IF THE AREA IN INFLAMED, HOT TO THE TOUCH OR IF SUFFERING FROM ANY INFLAMMATORY DISEASE.

USE ICE FOR NO MORE THAN 10-15 MINUTES AT A TIME AND DO NOT APPLY DIRECTLY TO SKIN. ICE CUBES,  FROZEN GEL PACKS AND EVEN FROZEN VEGETABLES OR FROZEN WATER BOTTLES ARE AN EASY AND EFFECTIVE  WAY TO USE THIS METHOD.

DETOX BATH

2 C. EPSOM SALT

1 C. BAKING SODA

1 C. MINERAL SALTS (SEA SALTS)

SOAK 20 MINUTES IN A HOT BATH. BE SURE TO HAVE ALL LYMPHATIC SITES (NECK AND UNDERARMS) SUBMERGED. *PLAN AHEAD! THIS BATH RECIPE DRAWS OUT LACTIC ACID AND TOXINS FROM THE BODY WHICH MAY CAUSE ONE TO FEEL DIZZY OR LIGHTHEADED. DRINKING PLENTY OF FLUIDS BEFORE AND AFTER WILL INCREASE GOOD RESULTS.

AROMATHERAPY SOAKS

ADDING BLENDS OF ESSENTIAL OILS CAN ADD ANOTHER THERAPEUTIC BENEFIT TO A REGULAR BATH SOAK.

NERVOUSNESS:                                                    INSOMNIA:

6 DROPS GERANIUM OIL                                       4 DROPS CHAMOMILE OIL

4 DROPS SWEET BASIL OIL                                   2 DROPS LAVENDER OIL

2 DROPS MARJORAM OIL

FOOT SOAK:

4 DROPS PEPPERMINT OIL

1C. EPSOM SALT

SOAK 15 MINUTES IN WARM WATER

*IMPORTANT! PLEASE BE INFORMED OF WHICH ESSENTIAL OILS ARE SAFE FOR BATH SOAKS AND FOR CHILDREN. IF YOU ARE PREGNANT OR NURSING PLEASE CHECK FOR SAFETY. SOME ESSENTIAL OILS MAY BE PHOTOTOXIC OR SKIN IRRITANTS.