Massage for relaxation has many benefits and people can use it as an effective remedy for anxiety and stress. Massage promotes relaxation by relieving muscular tension and pain. The strokes and manipulations of a relaxing massage enhance blood flow and create a relaxation response in the body. The relaxation response produces a state in which the heart and breathing rates are slower. Therefore, massage can improve mood and promote body and mind relaxation. In this article, we will discuss the best massage techniques for relaxation!
Massage benefits are well-known and some studies showed its benefits for cancer patients. A 2018 study found that massage increased mobility and decreased pain and anxiety after having a mastectomy. Another study about the effectiveness of massage showed that massage can relieve cancer-related fatigue.
Relaxing Massage Techniques
Relaxation massage includes gentle and medium pressure on the body by manipulating soft tissues like muscles and tendons to boost relaxation. When the body starts to relax, stress hormones decrease and muscle tension disappears. During massage, the body releases different hormones that boost mental status. Massage increases endorphins, serotonin and dopamine, which are natural feel-good chemicals. Also, massage decreases cortisol and adrenaline levels which are stress hormones that result in agitation and anxiety.
1. Swedish Massage
This is the most common type of massage therapy and can help you relax and release muscle knots with a combination of specific movements. These movements include muscle kneading and rolling, long strokes and friction. It usually starts with strokes and finishes with the same motion. Swedish massage is ideal for full-body relaxation, and a combination of different massage strokes is necessary to enhance deep-body relaxation.
2. Aromatherapy massage
Aromatherapy massage is a Swedish massage along with essential oils. If you use the right combination of oils, you can achieve great relaxation effects. This type of massage is great for people that struggle with stress and anxiety, headaches pain, premenstrual symptoms and insomnia. It also helps in relieving pain and muscle tension and improves circulation. You have to make sure that you’re not allergic to the oils being used; therefore firstly dilute essential oils and test them first on a small area on the skin.
3. Hot Stone Massage
Another type of relaxing massage is the hot stone massage. In this massage session, the massage therapist places hot smooth stones on different parts on the back, while giving relaxation through specific techniques. The heat of the stones provides tension release in the shoulders and back and the massage movements promote body relaxation. This guide can be helpful to learn the steps of the hot massage technique.
4. Shiatsu Massage
Shiatsu 指圧 is a Japanese massage that aids in pain relief, improves sleep and fatigue symptoms and promotes emotional and physical calmness and relaxation. In this technique, you apply pressure to points on the body in order to heal them (see image below), by creating energy flow & correcting all the disharmonies in the body.
A 2019 study found that Shiatsu therapy along with standard care for lower back pain enhanced symptoms and quality of life shortly after treatment. Another study in 2018 showed that hand self-Shiatsu essentially enhanced sleep quality and reduced daytime fatigue in a group of young athletes with sports-related concussion.
The image above was adapted from Shiatsupractor.
5. Reflexology
Another type of relaxing massage is reflexology. It uses mild and fast pressure on different points of the feet, hands and ears. It also helps build up natural energy levels, reduce anxiety and improve mood and sleep. Also, reflexology is perfect for people that don’t want others to touch their entire body.
According to a clinical trial conducted in 2018, 72 lymphoma patients who were admitted to haematological wards were randomly assigned to intervention and control groups. Patients in the intervention group had foot reflexology for five days in a row. The control group was treated as normal. In terms of fatigue, discomfort, and sleep quality, the intervention and control groups were comparable at the start of the study. However, after the intervention, there was a substantial difference between the two groups in terms of exhaustion, pain, and sleep quality. The findings suggested that reflexology could help lymphoma patients sleep better and with less discomfort and fatigue.
Reflexology map
6. Kneading
Kneading massage is a type of massage technique that involves applying pressure and manipulating the muscles and soft tissues of the body in a circular or back-and-forth motion. The strokes increase temperature and stimulate blood flow to the muscles.
The massage therapist uses their hands, fingers, thumbs, or knuckles to knead and squeeze the muscles, targeting areas of tension and promoting relaxation. Therapists also use it to apply pressure on soft tissues such as muscles and ligaments which increases elasticity.
This massage technique works well to alleviate muscle pain, improve circulation, and reduce stress and anxiety. It can be performed on various parts of the body, including the back, neck, shoulders, arms, legs, and feet. It’s a popular technique used in Swedish massage, deep tissue massage, and other forms of therapeutic massage.
7. Cupping
In this technique, the therapist creates local suction on the skin to increase blood flow and promote healing. When you place suction cups on the body, a partial vacuum is formed, which can release the tension on the skin and tissues underneath. Cupping is a successful massage technique to boost blood circulation, remove toxins that have built over time and enhance the healing of injured areas. You can use this technique in any part of the body if there is a seal between the skin and the cup. Therefore, it is more common in bigger areas of the body like the back.
8. Skin Rolling
Another technique of relaxing massage is skin rolling, which therapists use for treating many conditions. Skin rolling is used to relax the skin, release muscle tension, decrease pain and boost flexibility. Also, you can use skin rolling after the exercise and for treating deep tissue injuries.
The skin rolling technique releases muscular knots and adhesions so that skin can flow efficiently over the body. Skin rolling is performed using the thumb and fingers to pull the skin away from the tissue. It is then rolled forwards in a constant motion to help separate it from being adherent to muscles.
Deep Tissue Massage Techniques
Deep tissue massage is mostly used to treat musculoskeletal issues such as strains and sports injuries. It involves applying sustained pressure using slow, deep strokes to target the inner layers of your muscles and connective tissues. This type of massage helps dissolve scar tissue that forms after an injury and reduces tension in muscles and tissues. According to a research study that involved 59 participants, deep tissue massage helped reduce pain in people with chronic low back pain.
Types of relaxing deep tissue massage:
1. Effleurage
This is a popular massage technique to ignite the muscles and stimulate venous and lymphatic flow. An increase in venous return can boost blood in the muscles which allows them to relax.
Therapists perform effleurage onto many body parts using fingers and flat hands and it is made up of long stroking movements. The strokes are applied from the bottom of the limb upwards towards the lymphatic nodes.
2. Petrissage
Another type of deep tissue massage is petrissage, in which therapists apply deep pressure to tissues and underlying muscles. Petrissage is used to allow movements of tissues and muscles to treat muscle knots or spasms. You can apply this technique after the tissues have been systematically warmed up by the use of effleurage.
Petrissage massage technique can include stretching, kneading and squeezing soft tissues and underlying muscles. Also, it lifts tissues away from structures to relieve tension and stretches and loosens muscle fibres.
3. Trigger point
Trigger point massage is more suitable for people who have injuries, chronic pain, or a specific issue or condition. Areas of tightness in the muscle tissues, known as trigger points, can cause pain in other parts of the body. By focusing on relieving trigger points, this massage can decrease tension and pain.
A 2018 review found that treatment of head and neck muscles with trigger point therapy could decrease the frequency, intensity and duration of headaches and migraine.
4. Friction
Friction is accomplished by using the thumb and fingers to apply deep pressure in circular movements. This aids in promoting relaxation and loosening any stiffness within the muscles.
5. Cross-Fibre Friction Massage
During this massage technique, no lotions or oils are used, as it is essential to create friction. Therapists apply pressure across the muscle fibres, to release adhesions and enhance mobility.
Trigger point massage is more suitable for people who have injuries, chronic pain, or a specific issue or condition.
Massage Techniques for Back Pain
Back pain is a common condition in adults and it arises from many reasons, such as improper lifting of heavy objects, inactivity, and wear and tear. Common treatments for back pain include rest, using heat or ice and massage which is very helpful for immediate symptom relief.
There are other causes that can lead to back pain such as incorrect posture, muscle pain, poor biomechanics and injuries. Therefore, keeping a proper posture is essential to prevent back pain.
The tissues of the body can attach and stick to other tissues due to injuries or inflammation which causes tissue adhesions. These tissues have to move freely to perform correctly. Such bindings could cause shorter and weaker muscles. If you are not treating them properly, they could lead to pain. By applying a proper massage technique, you can handle the soft tissues of the body to achieve relaxation and pain relief.
1. Tapotement
One massage technique for back pain is tapotement, where light and rhythmic tapping or drumming is applied. Also, it can differ in pressure and speed and can also be either cosy or energising.
2. Vibration
Another massage technique for back pain is vibration massage. Vibration massage is a type of massage that involves the use of a device, such as a handheld massager or a vibration plate, to produce rapid oscillations or vibrations that are applied to the body’s soft tissues. These vibrations can help to stimulate circulation, relieve muscle tension, and improve overall relaxation.
During a vibration massage, the device is placed directly on the skin or held near the affected area. The vibrations produced by the device cause the muscles to contract and relax rapidly, which can help to loosen up tight or sore muscles.
Vibration massage is commonly used in sports medicine and physical therapy settings to help athletes recover from injuries and improve their overall performance. It can also be used as a relaxation technique to reduce stress and promote feelings of calmness and well-being.
3. Cranial sacral therapy
Cranial sacral therapy or craniosacral massage is a type of bodywork that helps release compression in the bones of the head, low back, and spine. Mild handling of the bones in the skull, spine, and pelvis, can help the flow of cerebrospinal fluid in the central nervous system. It can also produce deep relaxing results.
Other back pain massage techniques that were explained earlier are:
4. Effleurage
5. Petrissage
Takeaway
As we discussed in this article, massage can be very helpful in treating many conditions. When having a massage session, you should bear in mind to check what feels good for you. There isn’t a clear guide for the pressure that needs to be applied, as everyone is different. After a massage session, the body should feel relaxed, but if you feel pain or discomfort, try to decrease pressure and focus on soft tissues but not bones.
You can also check this article for other types of massage and check Vivnaturelle’s guide on best massage oils for muscles!