Sunday, April 8, 2007

Benefits of Lymph Drainage

One of my clients asked for more details about the benefits of Lymph Drainage. Here are some selected benefits:

  • Reduce edemas (swelling) and lymphedemas of various origins
  • Detoxify the body (removal of toxins and waste products)
  • Relieve chronic pain
  • Relieve numerous chronic and subacute inflammations(e.g., sinusitis, bronchitis and otitis)
  • Reduce symptoms of chronic fatigue syndrome and fibromyalgia
  • Regenerate tissue (burns, wounds and wrinkles)
  • Create deep relaxation to counter insomnia, stress, loss of vitality
  • Reduce effects of aging
  • Antispastic actions to relieve conditions such as muscle hypertonus and some forms of constipation
  • Decrease problems associated with adiposis and cellulite tissue


I will be doing several articles on Lymph Drainage, probably in June 2007. Benefits of Lymph Drainage will be expounded at that time.


SOURCE:


Upledger Institute, Lymph Drainage Therapy, http://www.iahe.com/html/therapies/ldt.jsp

Self-Massage

Have you ever rubbed your arms when you are cold? Or your neck or shoulders when they are sore and achy? Or your forehead when you have a headache? Or your feet after standing and/or walking all day and they hurt? Or your legs? Or your hands? Or your arms? Or your back against a door jam? Then you have just given yourself a massage! Easy, wasn’t it!? And you didn’t think you could do massage.

So, what did you accomplish when you massaged yourself? You stimulated blood flow. When you were cold, this helps you to feel warmer. For sore, achy, and/or tense muscles, this relaxes them and relieves the pain.

When done slowly and gently, the massage relaxes you. But, did you know that doing the same strokes quickly and with vigor will invigorate you, wake you up, make you feel more energetic? So, when you wake up or need more energy during the day, put a more oomph into your self-massage. When you want to relax or if you have problems falling asleep, do a gentle slow massage.

One of my clients recently asked me "What type of self-massage is the most beneficial?"

Not to be facetious, any self-massage that you perform will be beneficial. If you massage yourself when you are tense, tired, achy, sore and that feeling decreases, then that massage is beneficial. You pretty much instinctively know how much pressure to apply; rarely will you press so hard that it brings you uncomfortable pain. You will use strokes or techniques that you enjoy and will bring you relief. These could be the smooth gliding strokes and kneading of a Swedish massage, the deep pressure of a Deep Tissue massage, or Foot (and/or Hand) Reflexology, or Acupressure, or Trigger Points, or Lymph Drainage, or any other technique; or you could use a hand-held massage tool of some sort.

Regular self-massage also has benefits when you are not tense or achy or sore. It can enhance your wellness by aiding in digestion, removing waste products, improving your immune system and its capabilities to fight illness and disease, improving your circulation, and helping you to feel better (through the release of endorphins, natural pain killers which may also elevate your mood).

Now you probably would like to know "How do I do self-massage?"

I would start by gently gliding my hand(s) over the skin and muscles moving toward the heart. If you would like to use oil or lotion, you could apply it at this time. Then, I would knead my muscles (like I would knead bread); I could also make circles with my hands or fingers. This is where I would work deeper, apply more pressure for sore muscles. I would finish as I started, by gently gliding my hand(s) over the skin and muscles moving toward the heart. To adequately work your entire body, I would recommend spending at least 20-30 minutes a session.

There are many sites on the Internet that guide you through a specific protocol with directions and photographs. Here are a few, from very general to specific:

"Should I use a massage tool?"

Massage tools can be very effective both for applying deeper pressure with little effort and for reaching hard-to-reach body parts. The Back is especially hard area to massage using your own hands (DUH!). So it would be beneficial to use some sort of tool. Rolling on a tennis ball (tied in a sock or not) is an inexpensive tool that can be very effective. There are many tools out there. This Internet page describes many of them:
https://www.nwhealth.edu/healthyu/liveNaturally/sm9.html

Now, Go give yourself a massage!

Sources:

  1. "Self-Massage Techniques," Dave Otis., LMT (Licensed Massage Therapist), http://www.coolnurse.com/massage.htm
  2. "Self Massage Techniques," Kim Draper, Feb 26, 2003, http://www.selfgrowth.com/articles/Draper1.htmlhttp://www.selfgrowth.com/articles/Draper1.htmlhttp://www.selfgrowth.com/articles/Draper1.html
  3. "Self massage techniques," http://ga.essortment.com/selfmassagetec_rspq.htm
  4. "Self Massage Techniques," Kim Draper, http://the-vu.com/Self_Massage.htm

Monday, April 2, 2007

What is Swedish Massage?

If you ask to have a massage without further discussion or a massage for rest and relaxation, you will receive a Swedish massage. Initially developed in Sweden in the early 19th century, Swedish massage uses oils or lotions and gentle manipulations of the skin and superficial muscles to relax the muscles and improve blood circulation. It is the most common form of massage used in America; it is also sometimes called "therapeutic massage," though that term is used by many to describe medical massages. Swedish massage forms the basis for many other types of massage.

STROKES

Five different types of strokes are used:

  • Long, flowing strokes called effleurage are the primary strokes used in a Swedish massage. They are predominantly done in the direction of the heart. These strokes really result in the "feel good" sensation of the massage. They assist in improving the venous flow of blood back to the heart.
  • Kneading strokes called petrissage occur when the massage therapist lifts the skin and muscle below and lightly squeezes, rolls or twists the tissue, just like a baker does when kneading bread dough. Petrissage has the effect of mechanically relaxing tight muscles and it also enhances the flow of blood and oxygen to and waste products away from the tissues.
  • Tapping strokes called tapotement are done with the fingers [tapping], cupped hands [cupping], the little finger side of the hands [hacking], the palm of the hands [slapping], or fists. Tapotement is generally done when the massage therapist has finished with the massage on a specific part of the body or at the end of the massage to help "awaken" or stimulate the client. It can be very light such as tapping on the face or "heavy" when hacking or cupping on the back. Not every massage therapist will use tapotement, and many will use it sparingly.
  • Friction is done either in a circular motion or across the fiber of the muscle by one or several fingertips while moving the skin. It is a very rapid movement to mechanically relax a very tight muscle, a knot in a muscle or tightness at the muscle’s tendon. This is a deeper stroke, the deepest used in Swedish massage. It brings blood to a specific area of a muscle/tendon. Done for a long period of time, it can result in a controlled inflammatory response. During a Swedish massage, friction would be used only for a few seconds and not too many times.
  • Vibration is a rapid side-to-side movement of the hand or fingertips while the hand is gliding or in one spot; it is in effect shaking the tissue. In Swedish massage, its primary purpose is to break up the monotony of the massage. It also"wakes up" the nerves that may have been put "to sleep" during effleurage; this enables the body to respond better to the stimulation of the other strokes.

While not specifically a stroke, the massage therapist may also move the client’s joints. This can be either active with the client doing the movement while the massage therapist applies pressure or massages tissue at the joint. Or it can be passive where the massage therapist moves the joint. This is often done to increase the range through which the client can move a joint (referred to as range of motion) where there is some restriction.

BENEFITS

I have already mentioned improving circulation, providing relaxation, relieving tight muscles, removing waste products, and improved range of motion of joints. A previous post extensively discussed the benefits of massage. All of these apply to Swedish massage.

WHO SHOULD NOT HAVE A SWEDISH MASSAGE?

There are times when it is not in the client’s best interest to have a Swedish massage:

  • Illness (acute illness, diseases contagious or not)
  • Running a temperature
  • Recently broke a bone or had surgery
  • Under the influence of alcohol or drugs
  • Recent history of phlebitis or thrombosis (these are conditions where the client may have blood clots which if dislodged could travel to the lungs, with potentially fatal results).
  • Too sore, and/or achy, and/or bruised for example, after a car accident.

Sources:

  1. Mosby’s Fundamentals of Therapeutic Massage by Sandy Fritz, 2004.
  2. Encyclopedia of Alternative Medicine, http://www.answers.com/topic/swedish-massage
  3. "Swedish Massage - The Right Therapy to Relax Muscles, http://www.alternateheals.com/massage-therapy/swedish-body-massage.htmhttp://www.findarticles.com/p/articles/mi_mOFKA/is_n3_v59/ai_19182310
  4. http://www.touch-of-health.net/395667.html
  5. http://spaworldtravel.com/gloss.html
  6. http://www.freep.com/money/consumer/gsidea11_20010211.htm