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A Simple Guide to Types of Massage Therapy |
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The art of massage has been practiced throughout the world for centuries. There are many different types of massage that are found to be the most commonly practiced, especially in the United States.
Most people think that a massage is something luxurious that is only sought after when they want to indulge themselves or “treat” someone else for a special occasion.
More recently, massage therapy has actually been proven to be a legitimate medical practice that aids in the healing of injuries, back pain, headaches, osteoarthritis, and even cancer. Massage has also been proven to help lower heart rate, blood pressure, and reduce stress.
Popular Types Of Massage Therapy:
In the United States alone, there are a number of popular massage techniques and styles. What follows is a little bit of information about some of the approaches to massage that are popular in the U.S.
Swedish massage - Swedish Massage is frequently what we mean when we talk generically about “massage therapy,” and is the most basic type of massage performed by trained therapists.
The massage therapist uses specific massage oils or lotions while creating long smooth strokes, kneading, and circular movements on superficial layers of muscle.
The four common strokes of Swedish massage are: Effleurage, Petrissage, Friction, and Tapotement.
Effleurage relaxes the soft tissue of the body by using a smooth, gliding stroke.
Petrissage is the squeezing, rolling, and kneading of the body that follows the effleurage stroke.
Friction is used throughout the massage by creating deep, circular movements causing layers of muscle tissue to rub against each other. This helps to increase blood flow and break down scar tissue.
Finally, the use of a short, alternating tap done with cupped hands, fingers or the edge of the hand is called Tapotement. This is done on the topmost layers of the muscles.
This is all combined with movement of the joints, resulting in the relief of muscle tension. This enables Swedish massage therapy to be both relaxing and energizing. The techniques used in Swedish massage also make it a common therapy to be used after an injury in order to help quicken the healing process and breakdown scar tissue.
Since Swedish massage therapy can be very gentle and relaxing, it is an excellent type of massage to try if you have never had one before or do not like deep tissue massages.
Hot Stone Massage - Another type of popular massage is Hot Stone Massage. This type of massage is actually a variation on classic massage therapy (aka Swedish massage) but adds the element of stones as part of the therapy.
The stones are heated and then placed on certain points of the body that are most affected. The heated stones, when placed against the skin, will warm up and eventually loosen tight muscles. They also act as balancing agents for energy centers contained within the body.
A massage therapist may also hold the stones in their hands and apply gentle pressure on the body. The combination of warmth and pressure from the stones creates a very comforting and relaxing sensation.
The stones used in Hot Stone Massage are usually made of river eroded basalt which is a rock that is rich in iron. This makes it possible for the stones to retain heat.
The smoothness of river rocks makes them the perfect tools to be used on the body. The warmth that the stones retain has been proven to improve circulation and calm the nervous system.
Hot stone massage is generally used for people who naturally tend to feel cold or have cold hands and feet due to poor circulation. It is also used by people who have tension in their muscles but do not like the intensity of a deep massage. The therapist does not have to use deep pressure because the heat relaxes the muscles.
Hot Stone massage is considered good for those who have issues of back pain and aches, insufficient circulation, osteoarthritis and arthritis pain, insomnia, stress induced anxiety, tension and (according to some) even depression.
Deep Tissue Massage - If you are the type of person that prefers a more intense massage, then Deep Tissue Massage is definitely recommended. Deep tissue massage is the fourth most popular type of massage, and tends to be performed on those with more frequent and repetitive pain within the muscle. It especially focuses on areas such as the neck, lower back and shoulders where most muscle tension takes place. It is also often used as an additional aid for recovering from an injury.
Deep tissue massage works by actually physically breaking down adhesions that occur from chronic muscle tension or injury. Adhesions are bands of very painful rigid tissue in muscles, tendons, and ligaments. Adhesions can be quite dangerous because they can block circulation causing pain, limited movement, and inflammation.
The massage therapist will use direct deep pressure where adhesions have been formed. They will also apply friction across the grain of the muscle that can actually feel quite painful. In fact, it is very normal to feel sore a few days after getting a deep tissue massage.
Despite the soreness that follows a deep tissue massage it has been, “ranked more effective in relieving osteoarthritis pain than physical therapy, exercise, prescription medications, chiropractic, acupuncture, diet, glucosamine and over-the-counter drugs,” according to the August 2005 issue of Consumer Reports.
Shiatsu - Shiatsu massage has a long history of development dating back to the earlier part of the last century. Shiatsu can be very firm, but does not create any soreness afterward and is found to be quite relaxing. You can find more detailed information on Shiatsu further along in this article.
Thai Massage - Another very ancient massage is Thai Massage. It is believed that Thai massage was developed approximately 2,500 years ago in India. A man by the name of Jivaka Kumar Bhaccha, and supposed physician to Buddha, is thought to be the one who developed the very first techniques associated with Thai massage.
It eventually made its way to Thailand where it slowly became integrated with traditional Chinese medicine. For centuries Thai massage was a constituent of Thai medicine performed by monks.
Like Shiatsu, Thai massage seeks to align the energies of the body using tolerable pressure on certain points where needed.
Thai massage can be very rigorous and is also known as Thai yoga massage because the therapist will move the person’s body into a series of stretches similar to one’s used in yoga. The therapist will physically exert the use of their hands, knees, legs, arms, and feet in order to stretch and manipulate the body. “Muscle compression, joint mobilization, and acupressure are also used during treatment.”
Thai massage is done on those who want to reduce stress and improve their flexibility and range of motion.
Despite the intense movements of the body during a Thai massage, most people have described it as being relaxing and energizing.
Pregnancy Massage - Pregnancy massage, or pre-natal massage, is specifically adapted for an expectant mother and her needs. Proper positioning and support must be monitored throughout the massage at all times in order to ensure the safety of the mother and her unborn baby. Deep tissue massage is also strictly forbidden and certain areas of the body need to be avoided while pregnancy massage is performed.
There are numerous benefits for a pregnant woman who receives pregnancy massage. It relieves pains in muscles and joints, decreases swelling in arms and legs, reduces stress, anxiety and often depression.
It is a very popular type of therapy for back pain when medications and other choices of pain relief are limited during pregnancy. The benefits from human touch alone can help during a pregnancy because it provides comfort and emotional support for the mother.
Reflexology - If you are someone who rarely gets time to sit throughout your day then this type of massage is highly recommended. Reflexology is a popular form of massage that focuses primarily on the feet.
This type of bodywork is based on the theory that there are specific areas on the feet and hands that correspond to specific parts of the body as well as different organs and glands.
This concept was introduced in 1915 as “zone therapy.” An ear, nose, and throat specialist named Dr. William H. Fitzgerald coined the phrase. The concept of “zone therapy” was further explored and modified by physiotherapist Eunice Ingham. He developed it into the modern practice of reflexology that most people know today.
Practitioners of this bodywork believe that these reflex areas can promote health to the corresponding organs through energetic pathways that are induced by applying pressure.
A more scientific approach shows that the applied pressure may release chemicals such as endorphins to reduce certain pain and stress. It also may send signals through the body that are used to balance the nervous system.
Most people find reflexology very relaxing, especially after a hard day at work. It is one of the massages that should not feel painful, however some areas may become tender because of extra time the reflexologist may have spent on those spots.
Sports Massage - For someone who is very athletic and does a lot of physical activity, Sports Massage is designed specifically to fit those people’s needs. This type of massage is frequently used by professional athletes as well as people who work out often or just have a very active lifestyle. It is used more as a preventative agent to reduce the risk of injuries and enhance athletic performance. In fact, people who have sports related injuries often receive sports massages as an addition to their physical therapy.
The massage uses many similar techniques as Swedish massage, but is done in a faster motion facilitated with certain stretching techniques. The strokes and stretching combine to help loosen the muscle and create flexibility.
Back Massage - While not really considered a massage style, a lot of people do specifically ask for a massage focused 100% on the back. And really, who wouldn’t go for a good old fashion Back Massage. This massage is done to those who want the therapist to specifically focus on just their back. It also usually has to be specifically requested by the recipient because most massage therapists do not overtly advertise a “back massage”.
Aromatherapy - This type of treatment isn’t actually a type of massage; however, it still serves as a conductor for many other types of bodywork and is commonly used by therapists in the United States today.
Aromatherapy adds one or more scented plant oils called essential oils to address a person’s specific needs. The most common type of aromatherapy oil used is lavender. However, the massage therapist can select oils that can be relaxing, energizing, stress reducing, or balancing, according to what is appropriate for the person receiving the massage.
You are probably asking yourself how aromatherapy works and why it is used in massage therapy? Aromatherapy massage uses essential oils to trigger a part of the brain that is connected to the nostrils called the limbic system. This system controls our emotions and influences the nervous system, as well as certain hormones. When the oils used in aromatherapy are inhaled the molecules transmit messages to the limbic system that effect heart rate, stress level, blood pressure, breathing, memory, digestion, and the immune system. Aromatherapy essential oils are also believed to be absorbed through the skin, furthering the stimulation of certain systems in the body.
Some people are really enthusiastic about aromatherapy because of the different healing elements that each essential oil produces. A few of the main things aromatherapy is suited for are conditions related to stress and/or improvement on emotionally-related issues of the body. These issues consist of things like insomnia, headaches, digestive disorders, Premenstrual Syndrome, and Back Pain.
What is Shiatsu?
Shiatsu is a form of bodywork that means, “finger pressure” In Japanese. The name for this massage was created early on in the last century. Although the name is Japanese, Shiatsu developed out of the forms of traditional Chinese medicine such as acupuncture, herbalism and, of course, massage. However, as it developed in Japan the traditional practice of massage, known as “anma,” gradually separated itself from medicine and was no longer viewed as a legitimate healing practice.
Shiatsu developed during the Meiji Restoration that took place in 1868. Practitioners were concerned with preserving massage along with similar practices as a true healing art. Traditionalists in Shiatsu had to develop new techniques and names for their practices to gain acceptance from their critics.
Shiatsu finally distinguished itself from the traditional massage of “anma” by introducing western knowledge of anatomy and acupressure (associated with acupuncture), as well as an array of eastern healing practices. By 1955, Shiatsu had grown and developed into a practice acknowledged by the Japanese Ministry of Health and Welfare as a truly beneficial treatment. People now had to have a license in order to be able to practice Shiatsu.
Shiatsu did not receive the worldwide recognition that it has today until a man by the name of Tokujiro Namikoshi created a completely new system of bodywork. He combined the systems of modern anatomy, physiology, and pathology to create a manual form of therapy. His knowledge furthered him to open the Nippon Shiatsu Institute in Tokyo, more commonly known as the Japanese Shiatsu College, in 1940.
Shiatsu became recognized as a distinct treatment by the Japanese government in 1965.
Shiatsu has become known as a “hands-on” form of therapy that incorporates disciplines from physiotherapy and chiropractics. This involves the use of gentle manipulations and stretches combined with pressure movement exerted through the fingers and thumbs.
Shiatsu has an underlying philosophy based on Oriental Medicine of Yin and Yang, the five elements and qi energy (pronounced “chee”, also spelled chi). These holistic practices manage the vital energy that flows throughout the body within a series of channels called meridians. Meridians are pathways that flow in a concentrated manner to form a continuous trail of lines. These lines allow the flow of qi to be distributed amongst different key parts of the body.
The meridian pathways are all individually named and they all focus on a physical organ in the body. The most important meridians focus on all the major organs. Each organ is associated with a different element in nature. The lung and large intestine is referred to as the metal element. The liver and gall bladder are known as the wood element. The Spleen and Stomach are the Earth element. Fire is the Heart and Small Intestine, and water is associated with the kidneys and urinary bladder. Many illnesses are thought to be a result of imbalances in the natural flow of energy along the meridians. These imbalances occur when someone’s qi stops flowing freely. This can happen due to an excess of energy building up at a certain point causing a depletion of energy in another area of the body. The build up of energy is reflected as a pain, tension, or tightness in the muscle. A Shiatsu therapist will use their fingers and palms in order to improve the flow of one’s qi.
Like acupuncture, Shiatsu massage therapists will sometimes work on specific points of tension in order to try and rebalance the energy. The difference between acupuncture and Shiatsu massage is that it is less common to work on isolated points. The therapist will try to work on the entire meridian pathway by gently holding, or pressing on it, as well as through vigorous rotations and stretches.
Health Benefits of Massage
These days more and more people are recognizing the health benefits of massage. In fact, “According to a 2007 American Massage Therapy Association survey, almost a quarter of all adult Americans had at least one massage in the previous year.” People are now seeing that massage is not just for rest and relaxation, but is also used to gain relief from certain symptoms, heal injuries, or to help with specific health conditions. People these days are constantly looking for overall wellness, and are discovering that massage is one of the best sources for achieving that goal.
Benefits of massage go above and beyond relaxation to actually improve or even eliminate health problems. One of the main ailments that massage is used for is back pain. Some times painkillers are just not enough. In fact, a study conducted in 2003, “showed that [massage] worked better than acupuncture or spinal modification- reducing the need for painkillers by 36%.” More than one study has shown that headaches also respond to massage therapy. Massage has been proven to reduce the amount of migraines a person experiences and improves sleep.
Massage has also been very effective on improving the symptoms of osteoarthritis. Swedish massage has been proven to be the most effective for knee osteoarthritis. In the first clinical trial on testing the effectiveness of Swedish massage, those participants who received a one-hour massage 1 or 2 times a week had improvements in pain, stiffness and function.
Massage has even been used as a supplement to modern medicine with people who suffer from cancer. It can promote relaxation and even reduce the symptoms of cancer, as well as the side effects of treatment. These include nausea, fatigue, and depression along with pain and swelling. A massage can improve the function of your immune system making it the ideal complement to certain treatments with people who have cancer.
Not only can massage reduce physical pain within the body, but it has also been proven to reduce symptoms of anxiety and depression. This has been proven in a review of more than 12 studies. The studies showed that massage actually, “lowered levels of cortisol by up to 50%,” while increasing levels of neurotransmitters that assist in reducing depression.
The Effects of Massage on Heart Rate and Stress: A Scientific Approach
In today’s society, high levels of stress and heart rate are not uncommon. People experience stress from all walks of life, whether you are a stay at home mom trying to run a family, or a CEO of a large corporation struggling to make a deadline.
Taking the time to relax and calm your nerves is more important than people actually realize. In fact according to the article, “Massage and Stress: Understanding the Research,” written by Cynthia Pilch, PhD, CMT and Martha Brown Menard, PhD, CMT, not only is there a link between muscle tension and stress, but “a broad range of other conditions and illnesses are thought to stem from or be exacerbated by stress.” Stress can cause tissue repair, such as wound healing, to be slowed down and can cause high blood pressure.
Massage is one of the ways to reduce stress and relax the body in order to prevent high blood pressure and an increase in heart rate. This is especially true for those in high-demand jobs. According to Pilch and Menard, “ having a sense of control or autonomy for men and social support for women can help protect against the negative impacts of stress.” There are also an increasing number of employers who are providing their employees with on-site chair massages.
There have been quite a few studies done that have shown that massage can reduce both stress and heart rate. These studies have shown that after receiving a message, there has been a significant increase in the parasympathetic nervous system of the test subject. This system, also simply called PNS, counteracts any stress response produced by the sympathetic nervous system (SNS) in order to allow the body to come back into balance.
In a study done by New Zealand researchers who were testing the role of massage therapy on migraine headaches, levels of stress were measured through levels of cortisol. A daily log of the participants’ own perceived levels of stress were also recorded after each massage session. The study concluded that, “compared with control participants, massage participants showed decrease in heart rate, anxious mood and salivary cortisol right after the massage.”
In an article from Massage Therapy Magazine entitled “Moderate vs. Light Pressure in Massage,” a study conducted by the Touch Research Institute has shown how moderate pressure in massage can reduce heart rate. The study consisted of 36 participants (average age of 28, 58% female, 42% male) who were randomly assigned to equal numbered groups. Similar to the study conducted by the New Zealand researchers, these people were asked to complete self-reports related to baseline stress and anxiety levels. This was done prior to the massage therapy tests, a.k.a “touch protocol.” *EEG caps and EKG electrodes were placed on the participants. Activity was recorded before, during, and after a 10-minute massage treatment. Self-reports were conducted after the session as well.
The results showed that the participants had an overall reduction in stress and anxiety through the treatment. However, the results were much more significant for the group that received moderate pressure. “Researchers say the increase in frontal delta power and decreased heart rate for the moderate pressure subjects suggests a relaxation response with lower arousal.” Additionally, moderate pressure subjects exhibited a greater shift of EEG levels that are associated with a positive emotional response of mood and affect.
Overall, all groups displayed a shift in activity, varying in degrees, and participants of both groups perceived the experiment as “pleasant.” The only difference was the results for the moderate pressure group were more pronounced.
*(Electroencephalography (EEG) is the measurement of electrical activity produced by the brain as recorded from electrodes placed on the scalp.)
Blood Pressure and Massage Therapy
Massage therapy has not only been proven to reduce heart rate when the correct amount of pressure is applied, but it has also been proven to reduce, and help regulate, blood pressure.
Blood pressure is the force of blood pushing against blood vessel walls. The heart pumps blood into the arteries, which distributes the blood throughout the body.
High blood pressure, also called hypertension, is dangerous because it makes the heart work harder in order to pump blood to the body. This contributes to hardening of the arteries and the development of heart failure. “Hypertensive adults who received regular biweekly massage sessions experienced less depression and hostility and showed a decrease in measured stress-hormone levels, according to a recent research study.”
A study executed in conjunction with the Touch Research Institute, the University of Miami School of Medicine and Nova Southeastern University in Florida entitled, “High blood pressure and associated symptoms were reduced by massage therapy” was carried out in May of 1999. It consisted of thirty adults with controlled hypertension (up to the last six months) that were all assigned at random to be a part of either a massage therapy group or a progressive relaxation group. “Those in the massage group were given twice-weekly 30-minute massage sessions in the afternoon or early evening for five weeks.” The participant received massages by various therapists based on a rotation system.
The subjects would lie on their backs facing upwards while the therapist would massage the head, neck, arms, torso and legs. This was combined with stroking, squeezing, pressing and pulling motions. Then, the subjects would lie on their stomachs with their head facing downward while the therapist would massage the person’s calves and thighs, and then would massage the back in its entirety.
The subjects in the progressive muscle relaxation group received instructions on how to complete self-administered exercises that they would do for 30-minutes twice a week for five weeks. In order to ensure that their schedule was compatible with the massage groups, researchers told the participants to only conduct their session only in the afternoon or early evening on the days that they were assigned.
The subjects were instructed to breathe deep for several minutes while lying on their backs with their hands alongside the body. Then, they were told to tighten and relax different muscles, progressing from the feet all the way up to the head.
The results of the experiment showed that both groups had lower anxiety levels (STAI) and lower levels of depression (CES-D). However, only the massage therapy group showed, “decreases in sitting diastolic and systolic blood pressure; decreases in salivary and urinary cortisol stress-hormone levels; and lower scores for depression, anxiety and hostility.”
Even though this experiment proved to be quite successful, researchers suggested that studies done in the future should be long-term, and the effects of massage should be examined on those with high stress levels. Conducting the experiment for a longer period of time would determine more accurately if the results were merely just short-term effects, or if the effects would actually continue beyond each of the groups’ treatments.
The researchers concluded that, "If massage therapy can effectively reduce symptoms associated with hypertension, then it might reduce life-threatening complications, such as the risk of stroke or heart attack."
Sources:
- Hoffman, Matthew, MD (reviewed by). “Massage Therapy Styles and Health Benefits,” WebMD, LLC Medical Reference: July 30, 2008.
- Massage Magazine. “Research: High Blood Pressure Reduced by Massage Therapy,” Touch Research Institute. Originally reported in the Journal of Bodywork and Movement Therapies, January 2000, Vol. 4, No. 1.
- Pilch, Cynthia, PhD, CMT and Martha Brown Menard, PhD, CMT. “Massage and Stress: Understanding the Research,” Massage Therapy Journal: Summer 2007. Associated Bodywork and Massage Professionals.
- Shiatsu Massage Therapy History and Practice. “What is Shiatsu?” www.ultimatewatermassage.com: 2000-2008.
- Vanderbilt, Shirley. “Moderate vs. Light Pressure in Massage: New Studies from Touch Research Institute,” Massage and Bodywork Magazine, April/ May 2005.
- Wong, Cathy. “Alternative Medicine: Ten Most Popular Types of Massage Therapy,” About.com Health’s Disease and Condition content: September 19, 2007.
- Wong, Cathy. “Alternative Medicine: What is Shiatsu?” About.com Health’s Disease and Condition content: April 21, 2006.
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