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Massage 101: The World Of Touch

With more than 200 variations of massage, how do you know what's what, and
what's best for you?

By Carol Sorgen
WebMD Feature Reviewed By Brunilda Nazario, MD
on Monday, September 08, 2003

Almost anyone - from infants to seniors - can enjoy the benefits of a good
massage.

Massage is one of the oldest healing arts. Chinese records dating back 3,000
years document its use. The ancient Hindus, Persians, and Egyptians applied
forms of massage for many ailments, and Hippocrates wrote papers
recommending the use of rubbing and friction for joint and circulatory
problems.

Today, the benefits of massage are varied and far-reaching, says Les
Sweeney, executive vice president of Associated Bodywork and Massage
Professionals (ABMP). Massage therapy has proven beneficial for many chronic
conditions, including low back pain, arthritis, bursitis, fatigue, high
blood pressure, diabetes, immunity suppression, infertility, smoking
cessation, depression, and more. And, as so many of us already know, massage
also helps relieve the stress and tension of everyday living that can lead
to disease and illness.

But with more than 200 variations of massage, bodywork, and somatic
therapies, how do you know what's what, and what's best for you? First, a
definition of the different therapy categories is in order, says Sweeney.

a.. Massage is the application of soft-tissue manipulation techniques to
the body, generally intended to reduce stress and fatigue while improving
circulation. It taps into the energy systems in the body.
b.. Bodywork includes various forms of touch therapies that may use
manipulation, movement, and/or repatterning to affect structural changes to
the body.
c.. Somatic, which means "of the body," is often used to describe a
body/mind or whole-body approach as opposed to a physical perspective only.

According to William F. Burton, Jr., a professional massage
therapist/bodyworker and co-owner of the Enraptured Day Spa in Philadelphia,
most varieties of massage and bodywork therapies can be broken down into
four broad categories:

1.. Contemporary Western massage
2.. Oriental methods
3.. Structural/functional/movement integration
4.. Non-Oriental energetic methods

Here's a brief explanation of some of the more common techniques of Western
and Oriental massage.

Swedish massage: This is the predominant example of Western massage and is
the most commonly used method in the United States. Developed in Sweden in
the 1830s, it uses a system of long, gliding strokes, kneading, and
percussion and tapping techniques on the more superficial layers of muscles.
It is designed to increase circulation, which may improve healing and
decrease swelling from an injury. This technique also results in generalized
relaxation.

Neuromuscular massage: Trigger point massage and myotherapy are varieties of
neuromuscular massage, which applies concentrated pressure on trigger points
of pain and passive stretching of specific muscles.

Deep tissue massage: This approach is used to alleviate chronic muscle pain
by reaching deeper muscles in problem areas.

Sports massage: This uses techniques similar to deep tissue massage but more
specifically adapted to deal with the needs of athletes (both professional
and the weekend variety); it's often used before or after athletic events as
part of an athlete's training and to promote healing from injuries.

Manual lymph drainage massage: This approach improves the flow of lymph
fluid with rhythmic strokes and is used primarily in conditions with poor
lymph flow, such as edema.

Oriental methods of massage are based on the principles of Chinese medicine
and the flow of energy or chi through the body's meridians, or energy
points, says Burton. In Oriental massage techniques, pressure is applied by
finger or thumb tips to predetermined points rather than by the sweeping
broad strokes of Western massage.

There are more than a dozen varieties of Oriental massage and bodywork
therapy, but the most common forms in the U.S. are acupressure, shiatsu, Jin
Shin Jyutsu, and Jin Shin Do Bodymind Acupressure.

Acupressure and shiatsu: These are similar varieties of finger pressure
massage, with pressure applied to specific points that correspond with
acupuncture points. In acupressure and shiatsu, pressure is applied to
specific points with the thumb, finger, and palm to release muscle tension
and increase circulation. Acupressure is the more generic term used for this
approach and shiatsu is the Japanese version.

Jin Shin Jyutsu: This approach comes from an ancient Japanese healing
tradition that uses touch to restore the internal flow of energy through the
body by releasing energetic blockages. In this therapy the touch is very
light a holds each pressure point for several minutes.

Jin Shin Do Bodymind Acupressure: Developed by a California psychotherapist,
this approach applies stronger acupressure on the points and for a longer
period of time than does Jin Shin Jyutsu. It focuses on the deep release of
muscular tension through gentle yet deep finger pressure.

Thai massage: At least 2,500 years old, Thai massage focuses on balancing
energy. If you're receiving a Thai massage, you'll be placed into yoga-like
postures while the "Sen" energy lines are compressed rhythmically with
hands, thumbs, forearms, elbows, knees, and feet.

Tui Na: Tui Na has been used in China for more than 2,000 years. The
combination of massage and manipulation techniques is designed to improve
the flow of energy so the body can naturally heal itself.

The strokes that massage practitioners use also vary, as do their effects,
says Burton. A few of the more common strokes and their effects include:

a.. Feather stroking: soothing/sedative (may be ticklish)
b.. Fan stroking: soothing
c.. Circular thumb stroking: loosens tight areas
d.. Kneading: loosens and stimulates
e.. Skin rolling: stimulates
f.. Compression/pressure: breaks down muscular adhesions
g.. Percussion: stimulates (fast); relaxes (slow)

If you have a certain technique in mind, ask the massage therapist about his
or her training, suggests Jeanne Girard, a vice president of the American
Massage Therapy Association and a massage therapist in Canon City, Colorado.
"If the therapist doesn't have training in what you need, he or she will
refer you to someone who does."

As beneficial as massage can be, there are some people who shouldn't have
one, says James Dillard, MD, DC, L.Ac, Oxford Health Plans' medical director
for complementary and alternative medicine and author of Chronic Pain
Solution. "You want to have intact skin, muscles, bones, and tissues before
having a massage," says Dillard. That means if you have any fractures,
infections, active cancer, orthopaedic conditions, or skin problems, massage
is a no-no until you've recovered.

When choosing a type of massage, know what's best for you, says Dillard. "Do
you want a gentle, serene experience, or would you like more pressure?"
Don't be afraid to communicate with the massage therapist, he adds. Tell the
therapist about any medical conditions or concerns you have, and if you're
uncomfortable at any point during the massage, let the therapist know.

To get the most benefit from the massage, try to relax for the rest of the
day, Dillard says. "You want the glow to last."

Having a massage on your lunch hour and then going back to a stressful
afternoon on the job is not a great idea, agrees Jeanne Girard. "Don't
overtax your body."

Girard also suggests that you drink plenty of water before and after the
massage to help flush out the toxins that massage loosens up. (One other
piece of advice, courtesy of Dillard: If you do drink a lot of water before
the massage, make sure you go to the bathroom before the massage!)

Stretching beforehand allows the therapist to get into your muscle tissue
more easily, says Girard; when it's cold outside, a warm shower or bath
beforehand will also loosen your muscles.

And just how often should you have a massage? That's easy, says Dr. Dillard.
"As often as you can afford it!"

Thirty-three states require massage therapists to be licensed, says ABMP's
Les Sweeney. To find a practitioner near you, you can visit ABMP's web site
or the web sites of the American Massage Therapy Association, or the
American Organization for Bodywork Therapies of Asia.

Published Sept. 8, 2003.

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SOURCES: Les Sweeney, executive vice president, Associated Bodywork and
Massage Professionals. William F. Burton, Jr., CMT, Enraptured Massage
Services. James Dillard, MD, DC, LAc, medical director, Complementary and
Alternative Health, Oxford Health Plan, author, Chronic Pain Solutio. Jeanne
Girard, vice president, American Massage Therapy Association.

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