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Product Details
| ISBN-13: | 9781608681471 |
|---|---|
| Publisher: | New World Library |
| Publication date: | 01/31/2012 |
| Sold by: | Barnes & Noble |
| Format: | eBook |
| Pages: | 160 |
| File size: | 640 KB |
About the Author
Read an Excerpt
Massage for Busy People
Five Minutes to a More Relaxed Body
By Dawn Groves, Gina Misiroglu
New World Library
Copyright © 1999 Dawn GrovesAll rights reserved.
ISBN: 978-1-60868-147-1
CHAPTER 1
getting started
I first discovered the benefits of full body massage when I was a student at a massage school. We typically trained by working on each other and, as a result, I received four massages a week for the duration of the training. After each massage, my physical body woke up and my mind was thrilled with the new, fresh sensations. I could bend and move with greater ease. My body felt taller and more limber. My headaches were gone. My backaches were gone. I was genuinely healthier and I actually smiled more.
When I finished the training, I lapsed into my old pattern of always being tired and stressed. One day when I was especially tense, I decided to schedule a professional full body massage. It was glorious and refreshing, just like I remembered, but I knew the benefits would eventually fade. I decided to take a few minutes throughout the day to perform simple self-massage techniques on my neck and arms. Surprisingly, by the end of my workweek I wasn't especially tired or tense.
I eventually discovered that my self-massage techniques were effectively bridging the gap between full body sessions. I was maintaining the benefits of the full body massage for longer periods of time, and I was generally less stressed and in less pain than I'd ever been.
What's So Great about Massage?
Our modern way of life creates a tension crisis in our bodies. Our jobs often require us to make repeated movements using small, isolated muscle groups. We relax by watching television or using a computer. We only experience broad physical movement in the gym, if we ever get there. Lack of exercise, prolonged awkward body positions, and continual stress combine to put pressure on our physical and mental well-being. Over time we finally snap into muscle spasm.
Muscle pain, back spasm, and a host of anxiety-related disorders seem inevitable in today's overproductive world. However, there is a way to counteract the damage inflicted by this harried lifestyle, and it's so simple you'll wonder why you haven't thought of it before: go get a massage.
Imagine that you're sitting quietly with your eyes closed in a lavender-scented room as you gently stroke your forehead or massage the palms of your hands. Or imagine you're warm and cozy, lying face down on a cushioned table while practiced fingers knead your back into relaxation. It sounds like the perfect solution but you may never get around to enjoying it. Even though massage boosts the immune system, controls pain, decreases stress, and helps prevent injury, you may mistakenly believe that it is only available at overpriced health spas or in a medical setting. You may wonder how to find time for it as you juggle work responsibilities, family obligations, and money limitations.
You may also avoid massage because you are confused about the meaning our culture attributes to physical contact. Harville Hendrix, author of Getting the Love That Heals: A Guide for Parents, says, "To protect ourselves from being accused of inappropriate touch, we're not touching at all." We avoid touching each other because we are afraid our physical affection might be misinterpreted — even by young children. Teachers and schools institute "teach, don't touch" policies. The result is that today's children must receive less positive physical contact despite clear evidence that touch deprivation negatively affects their emotional and physical development. James Prescott, M.D., of the Touch Research Institute at the University of Miami Medical School, states, "the deprivation of body touch, contact, and movement are the basic causes of a number of emotional disturbances including depressive and autistic behaviors, hyperactivity, sexual aberration, drug abuse, violence, and aggression." Our cultural reservation about touching gives Americans the dubious distinction of having one of the lowest rates of casual touch in the world — twice per hour.
Lack of understanding about massage and selfmassage, cultural sensitivity regarding touch, money limitations, and overburdened schedules unite to prevent us from taking advantage of an enormously helpful and pleasurable wellness practice.
Fortunately, science is changing our perceptions about the importance of massage. We're learning what our bodies have known all along; we need to be touched — it is a necessary part of our lives and it actually heals us. A number of universities are now doing research in this area. Perhaps the most well-known human touch studies come from the Touch Research Institute. Some of their findings are startling:
• Short, daily massages increase the growth of premature babies by 49 percent. They leave the hospital six days earlier than preemies who do not receive massage.
• Diabetic children who were given daily massage by their parents experienced an improvement in their food and insulin regulation, and their blood glucose levels decreased to normal range.
• Asthmatic children had fewer asthma attacks and could breathe more easily after a month of nightly massages.
• Patients suffering from fibromyalgia showed longterm improvements such as less pain and less fatigue as well as better sleep after five weeks of twice-weekly massage.
• Children with dermatitis saw improved moods, activity levels, and skin conditions.
• Infants and toddlers were twice as likely to resolve sleep disorder problems if they received massages.
• Autistic children responded to a month of massage therapy by being less distracted, more attentive, and more social.
• HIV-positive patients showed increased immune function and lower stress hormone levels.
If we could all take a half hour a day for professional bodywork, we'd be more relaxed, our muscles would be deeply rested, we'd sleep better at night, and our health would blossom. Unfortunately, few of us have the time or resources to afford such a luxury. As a result, we have to take matters into our own hands, literally. Our bodies need it and our spirits are parched for it.
This book focuses on quick self-massage techniques that fit easily into your busy lifestyle. Self-massage puts you in the driver's seat because it is self-sufficient (you are the massage giver), flexible (you can do it anywhere, anytime), and free (you don't have to schedule and pay for a massage practitioner). With self-massage you learn how to manage your stress and support your own wellness routine. Self-massage can't replace a full body session, but it can help alleviate simple physical and mental tensions that form the bedrock of more serious problems. When regularly practiced, it can make a big difference in your physical condition and your ability to manage stress.
In this book you'll learn about the tremendous physical and psychological benefits regular self-massage can provide. Specifically, you'll learn how to take quick self-massage "body breaks" that help maintain overall alertness and reduce the tension that leads to muscle knots, spasms, and even injuries. You'll be introduced to powerful techniques that work at desks, in vehicles, and after long periods of standing or walking and self-massage treatments for a variety of common physical conditions such as headaches, lethargy, and anxiety. In addition, you'll learn about self-massage tools and accessories to make your quick massage routine more effective. At the end of the book you'll also find a list of excellent reading and online resources as well as an index of commonly asked questions.
Skillful massage, whether received from a practitioner or self-applied, can make an enormous difference in how you feel emotionally, physically, even spiritually. Here's how:
It Improves Circulation
A person with poor circulation can suffer from a variety of discomforts including the pooling of fluid in the extremities (such as the ankles), cold hands and feet, fatigue, and achiness created by an accumulation of lactic acid in the muscles. Good circulation, on the other hand, brings damaged, tense muscles the oxygen-rich blood they need to heal. Massage facilitates circulation because the pressure created by the massage technique actually moves blood through the congested areas, and the release of this same pressure causes new blood to flow in. The squeezing and pulling also flushes lactic acid from the muscles and improves the circulation of the lymph fluid, which carries metabolic waste away from muscles and internal organs.
It Relieves Muscle Tension
Physical tension can manifest as nonspecific aches, muscle soreness, stiffness, and movement restriction. Over time tension can cause muscle fibers to adhere to each other or surrounding bone and tissue, reducing their ability to contract and release. The result is muscle spasm and possibly injury. Neck pain and upper back pain commonly result from prolonged tension and the adhesions that develop over time. Massage breaks up this accumulated tension because it mimicks the circulatory effects of exercise. Stress flows out with the release of pressure. Deep massage, in particular, breaks up muscle fiber adhesions. A tight shoulder can then loosen, soften, and drop back into its proper position in relationship to the rest of the body.
It Awakens the Senses
Our senses are often numbed by the barrage of stimuli we encounter on a daily basis. So much is coming at us that we get overwhelmed and either ignore or avoid the barrage. We're especially good at ignoring messages from our bodies. We block them by taking pain medications, by indulging in avoidance behaviors such as overeating and watching television, or by simply "adjusting" to them. When these body messages go unheeded, we can become overtired, stressed-out, ill, or even injured. What's worse, as we ignore our bodies we actually lose our connection with them. We stop feeling. Massage renews this connection and reminds us that when we respond to our bodies' needs, we feel stronger, healthier, happier, and younger. When we feel better, we can do more in less time and, best of all, enjoy living. It is paradoxical that something as relaxing as massage can actually stimulate us on many physical and emotional levels. When our skin is touched, we are enlivened.
It Refreshes the Mind
When the body is tense and in pain, the mind spends a great deal of energy either ignoring the discomfort or obsessing about it. When coping with the body's cry for attention, the mind is anything but relaxed. Conversely, when the body is tended, the mind can rest and focus its energy on inspiration. Unfortunately, most of us have forgotten how to relax our minds. Massage almost forces the mind to take a break because the pleasant physical stimulation serves as a focal point for the mind. It gives us something to think about that isn't related to our problems. As the mind is repeatedly drawn to the physical sensations of the massage, it literally begins slowing down. We mentally relax in spite of ourselves. We relearn what it feels like to be refreshed. Massage creates a mental and physical time-out that can slow the waterfall of thought, making room for solutions to arise from the unconscious. We also become healthier because reducing stress measurably improves the strength of our immune systems.
Common Massage Styles
Touch therapy has been practiced for centuries throughout the world. Techniques originating in Europe, Japan, China, Hawaii, India, and Egypt have coalesced into a smorgasbord of contemporary massage styles. A few of these include Swedish massage, Shiatsu, Reflexology, Neuromuscular Therapy, Reiki, and selfmassage.
Swedish
Swedish massage was formulated about fifty years ago by Peter Heinrick Ling, a man who specialized in athletics but had a burning interest in the healing properties of bodywork. Although he wasn't trained in medicine, Ling was allowed to conduct massage studies with ill and injured patients, recording the results of the techniques he employed. He practiced a routine that combined three types of massage movement: petrissage (kneading), effleurage (pushing), and percussion (thumping). These powerful, effective techniques are the foundation of many of today's contemporary, specialized forms of bodywork. A major benefit of Swedish massage is its ability to improve circulation. It also relaxes taut, tense muscles. When most people imagine a massage — undressing, laying on a table, getting kneaded and pounded — they're thinking of the Swedish style.
Shiatsu
Shiatsu, also known as acupressure, is a Japanese form of wholistic massage and was developed in the 1700s. It is derived from Chinese acupuncture and other traditional forms of oriental massage. Shiatsu is based on the theory that when a body's life force (chi) flows unimpeded, the body-mind is healthy. The ITLχITL energy runs along fourteen mapped routes within the body known as meridians. Applying firm pressure with the fingertips to selected energy points (tsubos) along these meridians will unblock the ITLχITL and restore health to the internal organs, and the physical and emotional bodies in general. Modern practitioners often use their knuckles, elbows, and even knees and feet to apply the necessary pressure to the tsubos. Shiatsu is typically performed with the client fully clothed and is quite portable. It is often used to alleviate fatigue and muscle exhaustion.
Neuromuscular Therapy
Neuromuscular Therapy (NMT), also known as trigger point massage, has its origins in Shiatsu. It is a deep tissue massage that targets very specific areas (trigger points) where the muscle fibers have become rigid or compressed. These trigger points are extremely sensitive. Originated as a way to manage pain by Raymond L. Nimmo, D.C., and James F.Vannerson, M.A., D.C., this powerful therapy works by reversing the stress-tension-pain cycle and dissolving long-term pain patterns. NMT uses pressure broad strokes, fascia line strokes (working against the grain of the muscle), and passive movement to increase range of motion, increase flexibility, and decrease pain while breaking up muscle adhesions. It can be an intense experience so NMT is often combined with less strenuous massage techniques. The ideal candidate for NMT suffers from a specific chronic pain; however it can help virtually anyone who is experiencing muscle spasms, swelling, or has sustained a sports injury.
Reflexology
Reflexology is an ancient healing system that originated in China, India, and Egypt. It is based on the premise that specific parts of the body experience an autonomic or "reflex" response to pressure exerted on corresponding areas of the feet and hands. American ear, nose, and throat surgeon William Fitzgerald, M.D., introduced the European version of reflexology, known as zone therapy, to the West in 1913. He designated ten parallel zones that begin at the top of the head and end at each finger and toe. His assistant, Eunice Ingham, developed a map that superimposed the body zones over the sole of the foot and showed how pressure points on the foot correspond to specific body parts. Ingham's map is still used in contemporary foot reflexology.
When a spot on the foot is especially sensitive to pressure, this means that there is an energetic anomaly in the corresponding body zone. By massaging the sore spot on the foot, you free the energy in the zone. For example, the instep of the foot is the foundation of a zone that runs through the spinal column. When you massage the instep, you positively affect the spine. The combination of deep pressure, kneading, and the breakup of tension can stimulate deep relaxation in the reflexology recipient, unblocking nerve impulses and normalizing the body.
Reiki
Reiki is a Japanese word meaning universal life force energy or ki. It is also a healing technique developed in the late 1800s by Mikao Usui, a Christian school teacher in Japan. Reiki is a system for channeling ki from one person to another for the purpose of mind-body restoration and rejuvenation. During a traditional Reiki treatment, which takes one to two hours, the practitioner uses a series of hand positions above or on the client's body to facilitate the energy transfer. Although not a massage technique, many massage therapists take Reiki training to enhance the quality of their bodywork. Reiki is regarded as a good support for standard medical treatments, as it is thought to reduce negative side effects, shorten healing time, reduce or eliminate pain, and help create optimism. The technique itself is simple to learn; however, the ability to use Reiki or ki energy must be transferred to the practitioner by a specially trained instructor known as a Reiki master.
Self-Massage
Self-massage is the practice of massaging yourself without benefit of a massage therapist or partner. It requires the ability to isolate and relax one part of your body while another part is performing the massage technique. Most people try self-massage once or twice and then give up because their expectations are inappropriate and they try too hard. Self-massage isn't deep tissue work nor can it reap the results of a full body massage. It's a unique form of treatment that employs medium-intensity strokes for short periods of time along specific pathways of tension. It includes mental practices as well as physical movements. Self-massage is a skill that must be regularly practiced in order to develop proficiency. Fortunately, the results come quickly and the practice is pleasant and simple. It is a powerful wellness routine and a useful tool in emergency situations. This book discusses a self-massage system known as Quick Massage.
(Continues...)
Excerpted from Massage for Busy People by Dawn Groves, Gina Misiroglu. Copyright © 1999 Dawn Groves. Excerpted by permission of New World Library.
All rights reserved. No part of this excerpt may be reproduced or reprinted without permission in writing from the publisher.
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Table of Contents
Contents
Acknowledgments,Introduction,
Chapter 1: Getting Started,
Chapter 2: Your Quick Massage Program,
Chapter 3: Quick Massage for Specific Physical Conditions,
Chapter 4: Enhancing Your Quick Massage Routine,
Appendix 1: Resources,
Appendix 2: Common Questions,