A variety of therapeutic touch techniques using pressure, stroking , friction, kneading, vibration, percussion, and joint movement to promote relaxation and relieve stress. It increases flexibility and range of motion, lowers blood pressure, increases blood and lymph circulation, loosens tight muscles, helps remove metabolic waste and toxins, increases red blood cell counts, reduces chronic pain, strengthens the immune system, and improves skin and muscle tone. Swedish massage can have profound effects on your physical, mental, and emotional well being.
History Of Swedish Massage
The history of Massage Therapy can be traced back over 5,000 years varying in many different types and applications. Chinese, Persian, and Egyptian cultures have all recorded the use of Massage Therapy for a variety of purposes including the improvement of circulatory and joint movement issues. There are numerous types of massage, but perhaps the most popular and commonly known is Swedish Massage, which was first introduced as medical gymnastics in the 19th century by Swedish Psychologist Pehr Henrick Ling. He created a system of massage, using old techniques used by ancient Greeks and Romans to enhance many physical benefits. Others believe that Dutch practitioner Johan Georg Mezger is the true developer of the techniques of Swedish Massage. He created the French names of the techniques incorporated within this type of massage.
Massage is generally assumed to be a lavish comfort that only the wealthy can afford. This idea has been changing throughout the course of history. Presently, Swedish massage is used not only to relax the human body, but to increase the overall health of the person receiving it.
Why Do I Need Massage Therapy?
There are numerous benefits to Swedish massage for all people and particularly athletes.
Dilation Of Blood Vessels
Swedish massage helps to dilate the blood vessels, which improves circulation, which is necessary for flushing out toxins that exist throughout the body (lactic acid) that can cause problems such as swelling and muscle soreness.
It is not the actual massage that is increasing circulation, but it aids the body to initiate its own natural healing. It also increases the amount of red blood cells, protecting the body from anemia. For athletes, it is very important to keep the muscles healthy and in superior condition to increase performance.
Swedish massages assist in this process by improving muscle tone and helping to prevent fatigue and muscular atrophy which could result in injury. Injury is commonly caused by fatigued muscles that have become shortened (that is, tightened and strained). This type of massage has been known to actually lengthen the muscle, which reverses this problem. (APC CLASS NOTES)
Injury Prevention & Cleansing
Injury prevention is imperative for athletes. Massage helps the individual to be conscious of how their body functions and what restrictions it may have.
It is also very important for athletes to keep their body cleansed of impurities, thus Swedish acts as a mechanical cleanser, by stimulating lymph circulation and quickening waste and toxic elimination. As we all know, when a muscle is pushed too hard without enough water, muscle spasms can occur. Massage works to relax muscle spasms and gives a relief of tension, while also provides natural recovery to the body. After an intense workout, the body is depleted of essential amino acids, such as L-Glutamine. Massage can offset this depletion as well as boost the immune system. Athletes know that it is vital that they stay in optimal health so they can continue to train. To become sick and have to stop training for even three days can be detrimental to an athlete and their workout regimen. This massage provides support for the individual, not just on a physical level but on a psychological level as well.
The massage helps to stimulate a chemical reaction in the body that reduces the opportunity for the body susceptibility to colds and slower recovery time.
Relief From Tension & Stress
One of the most popular reasons to schedule a massage is to relieve the amount of tension and stress that one may feel. This includes athletes! Training is difficult and requires an enormous amount of dedication and hard work.
The actual event that the athlete is participating in can push their stress level to the max which can actually lessen their performance. This is where massage comes in as a necessary tool.
By allowing the mind to relax and release inner tension, the body follows along. From my own personal experience, having a massage prior to an athletic event has not only made me feel less anxious, but it has also made me aware that I have an edge on the rest of my competitors.
Boost Performance
Pre-event massage helps to enhance performance, reduce tense muscles, augment flexibility and awareness, and also as injury prevention. (Salvo, 571) Massage can actually boost confidence levels because of a better outlook on body image, which is very important to all people but especially those who are faced with competition.
The body has the tendency to get so worked up from all the exercising and dieting that it can forget to relax, just as you forget to relax. Massage is beneficial for this reason because it allows the body to just chill out for a while and try to recover.
Benefits Of Swedish Massage
Circulatory System
- Increases circulation and lowers blood pressure Emphasizes the elimination of metabolic wastes. This is also effective because it lessens ischemia (reduction of blood supply to organs and/or tissues which affects muscular pain)
- Improves the lymphatic system which also removes waste from the body thus resulting in less swelling from injury
Endocrine System
- Releases endorphins Mechanically stretches and elongates muscles Stimulates parasympathetic nervous system Reduction in pain Helps improve weak muscles
- Supports relaxation and improves sleep
Muscular System
- Alleviates the restriction of muscles as well as tension and stiffness Enhances blood circulation Increases flexibility and durability of muscles
- Delivers more oxygen and nutrients to the muscles which reduces muscle fatigue and soreness.
Respiratory System
- Stimulates slower breathing Breaks up mucus and other respiratory discharge in the lungs. Allows the body to become relaxed and begin the repairing process
- If you're suffering from a cold, this is helpful because it helps you to rid your body of these toxins at a faster rate
Digestion/Elimination
- Can relieve colic and gas as well as constipation
- Promotes better digestion
Psychological
- Relaxes body and mind Improves all over well-being of the individual
- Relief of inner tension and stress (Salvo)
What Techniques Do You Need To Do?
The basic techniques of Swedish Massage consist of 5 different strokes that are very simple to learn.
