Deep Tissue Massage - Muscle Tendon & Ligament Relief

Deep Tissue Massage or myofascial release is a massage technique that focuses on releasing restrictions in the deeper layers of the muscles, tendons and ligaments.

Deep tissue massage releases chronic patterns of tension in the body through slow strokes and deep finger pressure on the contracted areas.

Using slow strokes and deep pressure or friction applied across the grain of the muscles not with the grain, deep tissue massage first warms the soft tissue before targeting deeper muscles groups.

Deep Tissue Massage - How Does it Work?

Deep tissue massage is both corrective and therapeutic. It uses two methods, direct or indirect and is effective in releasing deeply-held patterns of tension, removing toxins, relaxing and soothing muscles.

The direct method applies pressure to the muscle with the intention of finding resistance in the body, and maintaining the pressure until the resistance is released.

The indirect method moves in the opposite direction of the resistance.

With both techniques the amount of pressure applied is dependent on the amount of resistance.

Fingertips, knuckles, hands, elbows, and forearms are all used with long, slow strokes.

Because of the focus on a specific area some clients find deep tissue massage uncomfortable and it may
cause some soreness during or after.

Providing the massage is carried out correctly any soreness should disappear in a day or two.

Deep tissue massage does not require great strength, nor does it need to be painful and applying pressure for the sake of it can be ineffectual if done incorrectly.

Of the two methods, direct and indirect, there are many different combinations.

Some of the more well known include:-

o Polarity Therapy

o Thai Massage

o Triggerpoint Therapy

What are the benefits of a Deep Tissue Massage?

Unlike a regular relaxation massage, deep tissue massage works effectively on the skeletal structures that lie deep within the body.

Many people seek a deep tissue massage to help in treating crippling diseases, muscle, tendon and ligament injuries.

When muscles are stressed, they block oxygen and nutrients, leading to inflammation that builds up toxins in the muscle tissue.

Through controlled manual manipulation, deep tissue massage breaks down scar tissue and crystallization, loosens muscles, releases toxins and allows blood and oxygen to circulate properly.

It is important to drink plenty of water afterwards to flush away the toxins released during massage.

The key benefits of deep tissue massage include:

o Elimination of the blocks that cause muscle tightness

o Increases circulation of blood, lymph, cerebro-spinal and interstitial fluids

o Can resolve many chronic pain patterns by releasing deeply held emotions that cause tension

o Helps improve the functioning of the internal organs and any associated symptoms or diseases

o Improves posture and mobility

o Helps to reduce tension and the automatic reflexes to stress

How effective is Deep Tissue Massage?

Deep tissue massage can be very effective, but one has to be realistic about how much can be achieved in one session.

Simply asking for more pressure and thinking that if the therapist pushes hard enough, all tension will be released within an hour is unrealistic.

Chronic knots and tension built up over a lifetime can only be addressed with a series of treatments.

Most therapists will offer advice on a program that includes exercise, work on your posture, relaxation techniques and a regular program of massage.

Is Deep Tissue Massage Safe for Everyone?
As with most massage treatments, deep tissue massage is not recommended for certain people.

Massage should not be done directly over bruised or inflamed skin, open wounds, tumors, areas of recent fracture, abdominal hernia, rashes or skin disease.

It should also be avoided by:

o People with cardiovascular conditions and heart disease especially in cases of thrombosis, phlebitis and oedema

o Pregnant women and people with osteoporosis should consult their doctor before considering a massage

o Immediately after surgery

o Immediately after chemotherapy or radiation, unless recommended by your doctor

Deep Tissue Massage - Choosing a Therapist

When considering a deep tissue massage, ensure you choose a therapist you feel comfortable with and one that comes from a reputable organization.

Salons, spas, health and fitness clubs typically offer deep tissue massage, or you contact a mobile spa and have a deep tissue massage in the comfort of your own home.

For More FREE info

On the benefits of massage, the different types available from experienced masseurs visit http://www.privatelyyours.co.uk.

The Massage Stick - Is It Just Another Gimmick?

The massage stick, WHAT IS IT?

At first glance, the massage stick seems like an odd piece of essential gear for athletes. It looks like a cross between the typical rolling pin your grandmother may have used and some sort of Oriental Kung Fu weapon. To the uninitiated, it is a rod of hard space-age plastic with grooved handles on each end and independent spindles. In a sense it is a rolling pin but rather than reshaping dough, the massage stick is designed to knead, roll and manipulate the sore muscles that all runners experience.

WHAT DOES IT DO?

There are at least 10 different models of the massage stick, with three of the most popular models for sale here. They include the Original, Marathon and the Sprinter stick. It works on sore & tired muscles as a tool to prevent injuries. Sore and tight muscles are at the root of most muscular injuries. After long, hard workouts, muscles can not knot up in clusters of excessive lactic acid and other waste products. Ideally, a massage specialist could knead out these sore spots and while I am a Massage Therapist and would love for you to come and see me on a daily basis, few of us (including me) can afford a daily or weekly massage.

HOW DOES IT WORK?

By rolling the massage stick over these tired, overworked muscles after exercise, it removes lactic acid build up and reduces pain and soreness through this form of self-massage. Doing so also allows for quicker recovery because this form of self-massage reduces some of the tightness and allows for better blood flow which helps the body heal itself faster. It's easy to use and the price of the different models vary from $80 on down. It's waterproof and comes with a 90-day customer satisfaction guarantee and a lifetime warranty which is somewhat superfluous since they can't break. To use The massage stick, simply get on the floor, grip each handle and massage your tired leg muscles by rolling them with The massage stick. Do this slowly and with enough force so that it actually rolls and kneads the muscles. The massage stick works best when there isn't anything between it and the muscles so if you were wearing tights or sweatpants while exercising, remove them first before using The massage stick.

ANY SPECIAL MASSAGE ROUTINE?

While there isn't any single best way to use the massage stick, a good routine begins by rolling the bottom of the feet to prevent plantar fascia soreness, then, while sitting up, roll the calf muscles and soleus. Work your way up the torso and go deep into the quadriceps and hip flexors muscles. These are usually quite tender after a long, hard run, but since the muscles are so thick, you can exert plenty of pressure as you roll back and forth. Finally, comes the hamstrings. These, too, are often sore and tight from exercise. Lie on your back and roll back and forth along the entire hamstring muscles. Go slowly, but deep. But don't go too deep that it becomes painful. If it does, back off. You can also massage your lower back by bringing The massage stick behind you at your buttocks, but it's difficult to go very high on the spine without some assistance. For an effective massage, get into a child's pose with your head touching the floor and your spine rolled downward. Have a friend roll your spine with The massage stick.

DOES IT HURT?

Like any massage, you will feel some pain during self massage. However, work within your own limits. A good scale to keep to is 6-8 out of 10. You may experience some residual soreness the following day after using The massage stick for the first time. That's normal. But you will quickly grow accustomed to it and find the right pressure for you. Make it a part of your daily post-exercise stretching routine and it will pay off with more flexible, pliant muscles, quicker recovery and fewer injuries.

Where can I get one?

You will want to have a look at the three most popular Massage Sticks for sale on my website.

Pat Rae is a Health Wellness and Life Performance Coach, a qualified Personal Trainer, a mentor to Personal Trainers, a professional Public Speaker, a freestyle cycle instructor, a Rugby Union Referee Coach, a budding Massage Therapist, and a Dog Trainer. You can check out my blog at PatRae.com

Tennis Balls - Simple and Effective Massage Tools

Tennis balls as a massage tool are easy to come by. Most people have one at their house, even if it's the old slobbery one from the dog. Tennis ball massage is great to use on sore or tight muscles in between your professional massages. With a couple guidelines anyone can do self massage with these perfect sized balls.

How to use

Put two tennis balls into a tube sock. Push the balls to the bottom of the sock and tie a knot in the sock close to the balls so they won't separate. Then you can lay on the floor with the balls under you or lean against a wall with the balls between you and the wall. Using a wall allows you to adjust the amount of pressure against the balls by leaning onto them more or less.

Where to place the balls

With the two balls next to each other, the groove between the balls is a perfect place for your spine. Each ball will be massaging the muscles on either side of the spine.

Back and neck: You can begin with the balls up at the base of your skull. This is great for massaging the muscles that get tight and cause tension headaches. Simply roll the balls down your spine, stopping along the way at the areas that need it the most. Those spots that are sore and hurt as the tennis balls put pressure there are the spots you want to focus on. You might feel that "good hurt," where it hurts like heck but you don't want to stop. You are your own best judge of your pain level. Put as much pressure on that area as you want, sometimes as much as you can take. Then move to the next part of the para-spinal muscles. Once you've massaged the muscles all up and down the spine you can use those tennis balls to massage any other areas along your back and hips.

Buttocks: You can always separate the balls and use one at a time. This works well to massage the gluteal group of muscles. This works best laying on the floor. Begin by lying on your back with knees bent, feet flat on the floor. Let both knees fall to the left and place a tennis ball under your right hip. Slowly bring your knees back to neutral and then over to the right. You'll feel your weight plus gravity give a nice amount of pressure to massage the glutes. Move the ball around to different areas of the buttocks as you continue to take your knees back and forth to adjust the pressure. Then repeat on the other side.

Feet: Another option for a single tennis ball is to roll it along the arch of your foot. Sit in a chair and place your bare foot on top of a tennis ball. Push down and roll the ball along the bottom of your foot. This is helpful self-massage for plantar fasciitis.

The next time you see a tennis ball, you might look at it differently. With a tennis ball or two and a sock you can create a handy massage tool. Massage your neck, back, glutes and feet or make up your own ways to massage different areas! Get creative, have fun and then give the ball back to the dog.

For more information on massage, please visit my website: http://www.arobertsonmassage.com
Angela Robertson B.S., LMT