thaibodymassage's Blog

When patients ask me about natural medicine, they often expect me to talk about herbs, folk remedies or exotic Chinese healing techniques. So, when the first thing I recommend for patients is stretching and massage, they are often surprised. Though most people view massage as a pleasurable indulgence and stretching as an athletic activity, both of these practices can also be part of an effective medical treatment.

Stretch It Out

Many orthopedic injuries occur when the body is pushed just beyond its regular capabilities. You may pull your thigh muscle playing tennis when you lunge too far for a shot. A similar injury can happen as you go about your everyday life. Maybe you strain your shoulder muscle reaching too far into a deep cupboard. In both cases, greater flexibility would make you less prone to injury.

Many people think stretching is only useful to prevent soreness after a tough workout. Though a good stretch feels pleasurable, research shows it has little effect on how sore you will feel the next day. The purpose of stretching is to create flexible muscles that will be more resilient when you do challenging activities. Enhanced flexibility also ensures greater range of motion, so you are able to reach further and perform stretching motions without constant risk of injury.

Stretching has other benefits too. In addition to feeling good, you will also improve your posture and release muscle tension. A recent study in the journal, Medicine and Science in Sports and Exercise, suggests that a regular stretching program may enhance physical performance, increase strength and improve endurance. You should aim to stretch a few times per week for at least 10 minutes.

The Power of Touch

Massage is sometimes called "touch therapy" because the power of touch can be a very potent healer. Virtually everyone can benefit from massage in some way. Studies show that massage not only has physical benefits, but emotional benefits as well.

Some of the measurable physical benefits of massage are significant. It can decrease the heart rate and reduce anxiety before a stressful event like an exam or a speech. Research done at the University of Miami showed that massage can decrease blood pressure in hypertension patients. It has also been shown to increase white blood cell count, suggesting a boost in immunity. Furthermore, massage can increase blood circulation and lymph flow, a measure of a strong immune system. It can also increase endorphins, the feel-good hormones, enhancing some medical treatments.

You probably already know about some of the other physical benefits of massage, like relieving muscle tension, stiffness and spasms. It also speeds healing of muscle strain and sports injuries, but did you know massage can reduce aches and pains in arthritis sufferers? If you get migraine headaches, you should try massage, too. It can reduce pain and tension, making the migraine less severe.

The mental benefits are nearly as numerous as the physical. The power of physical contact, coupled with enhanced relaxation, creates feelings of calm, emotional stability, peace of mind and mental alertness. It has been shown to help office workers feel more focused and less stressed. It also fights feelings of depression.

If you suffer from an injury or a chronic medical condition, you should discuss massage therapy with your doctor. If you need a mental boost or a way to de-stress, schedule a massage or spend 30 minutes stretching today. Not only will you feel more relaxed, but you will enjoy a multitude of physical benefits as well!

The Fleshiest area of the arm, the upper part makes a nice contrast after the bony elbow, and you can use some of the deeper massage movements here. The main muscles in the upper arm are the deltoid, which is attached to the color bone at the top end and the humerus at the other, the bleeps which is on the front part of the upper arm, and the triceps at the back. These big muscles respond well to deep, firm massage, such as kneading.

Kneading the upper arm.

You can use firmer kneading on the fleshier parts of the upper arm.

Support your partner's arm with one hand and knead the upper arm with your other hand. Work up both sides of the arm. Alternatively, rest the arm on the towel and knead either side of the arm with one of your hands.

If the arm is fleshy enough, you can work with both hands together on one side. Knead firmly up the arm from the elbow, wringing and squeezing the flesh without hurting or pinching.

The final touch.

To finish the arm massage, you should make gentle and light moves. Stroke down the whole arm with both of your hands together; make your touch gradually lighter and lighter until you are barely touching the skin. Then, clasp the wrist and lean back to stretch your partner's arm gently. Finish by holding the hand and then gliding your own hands very slowly off the tips of the fingers.

Passive movements.

After the massage, your partner's arm should be feeling really limp and relaxed. This is an excellent time to loosen the shoulder joints with some gentle passive movements. Kneel by your partners shoulders so that you can stretch the arms as far as they will go. Make sure that you do not force the arms beyond their natural limits of flexibility.

Always remember that suppleness and flexibility are unique to every individual and that you must never extend your partner's boundaries when doing passive movements.

Rotate the shoulder to ­ relax the whole area thoroughly. Place one of your hands on the shoulder and the other under the elbow. Lift up the arm and make a large circle with the upper arm to rotate the shoulder joint.

Hold the wrist with one of your hands and lift the arm up over the head. Stretch the arm as far as it will comfortably go, and slide your other hand down to the hip to give a nice, long stretch. Then bring the arm down to the side again. Hold the hand in both of yours and, with the arm outstretched, shake the whole arm gently up and down. Finish with a gentle pull.

Now repeat the whole sequence on the other arm. If you are combining this with a hand massage, work on the other hand before doing the arm massage.

Quick checklist for arm massage.

If you don't want to look back over the details of the routine, use this list as a "cheat sheet" or reminder of the steps in arm massage.

Stroke the forearm.

Knead the forearm.

Stroke the elbow, and make gentle circle pressures all around it.

Stroke and knead the upper arm.

Stroke the whole arm and hand, slowly and rhythmically.

Rotate the shoulder and stretch the arm to finish with passive movements.

At first, you may find the arm a little difficult to massage since it is less fleshy than other of the body, and is also an awkward shape. However, do not be discouraged since the muscles are usually strong and your massage can be deep and firm. The techniques are almost the same as those used on the legs, and with a little practice you will find arm massage just as rewarding. Arm massage has beneficial effects not only for the arms, but also for the hands and shoulders. If you are working on the floor, kneel beside your partner to give the massage; if standing, make sure you are close to your partner and facing toward the head.

The arm

The bones of the arm have a similar arrangement to those of the leg, on a smaller scale. The upper arm bone, the humerus, is joined to the lower arm bones, the ulna and radius, by a joint at the elbow. The lower arm bones can be felt clearly through the skin since there is not much muscle lying over them. The upper arm is usually fleshier, especially at the top end.

Stroking

For a gentle, relaxing start to the massage, stroke your partner's arm, first with two hands, and then with Just one.

Rest your partner's arm, palm down, on the towel and place your hands across the wrist, with the little finger of one of your hands next to the thumb of your other hand. Stroke firmly up the arm with your hands slightly cupped so that the pressure is deep on the muscle, but light over the bones.

When you reach the top of the arm, open out your hands and stroke around the shoulder. Make sure that you reach right around the top of the shoulder with one hand, then glide your hands lightly down the sides of the arm to the wrist, ready to start again. Repeat this move about six times.

Now use only one hand for stroking. Support the forearm underneath with one of your hands, and stroke up the arm with the other. Stroke right around the shoulder and glide down the side; then change hands so that both sides of the arm are massaged. Repeat this action six times.

Draining the forearm

This is a great movement for releasing tension from the forearm.

Lift up your partner's forearm, supporting the wrist and leaving the elbow resting on the towel. Clasp your hands around the wrist with your thumbs on the inside.

Slide one hand down to the elbow; pressing with your thumb but not your fingers. When you reach the elbow, glide lightly back to the wrist. As your first hand returns to the wrist, stroke down with the other hand. Repeat three or four times.

With your hands in the same position, make fanning-out strokes with your thumbs on the inside of the wrist. Use your thumbs alternately, one stroking firmly down and out as the other glides back. Gradually lengthen the until you have covered the whole forearm.

Kneading the forearm

The forearm is often tense and can be relaxed by the pumping movements of kneading. Support your partner's hand to make sure that the arm is totally relaxed.

Place your partner's hand on your thigh or knee, and give further support with one of your hands. Knead the forearm gently with your other hand, starting at the wrist and working up to the elbow, then glide your hand back down. Repeat this movement a couple of times, then change hands to knead the other side of the forearm.

Either place your partner's arm on the towel, or leave it still resting on your thigh or knee, and release your supporting hand. Knead the forearm as in step 1 with both your hands.

The muscles of the forearms are responsible for moving the fingers. This is particularly important for sufferers of repetitive strain injury (RSI) and those at risk of getting it, because massaging the forearm can alleviate symptoms.

Elbow grease

The elbow is one of the most neglected parts of the body and massage here can feel surprisingly good. The elbow is well known for being ticklish- it is even commonly known as the funny bone, a pun on the medical name for the upper arm bone, the humerus. It tends to be ticklish because one of the main nerves supplying the arm is relatively exposed because of the lack of protective flesh at the elbow. If your partner has a particularly ticklish elbow, gradually introduce him or her to the feel of your hands in the area around the elbow before beginning the massage.

Stroking the elbow

Use the palm of your hand and not your fingers to massage the ticklish area. Use plenty of oil as elbows are often very dry.

Bend your partner's arm so that the hand rests on the abdomen. Support the arm with one hand, and stroke the elbow with your other hand.

Stroke smoothly in a circle all around the elbow, using just the tips of your fingers and palm of your hand.

With your fingers on one side and your thumb on the other, make circular pressures all over the elbow. Be very thorough and work into all the nooks and crannies. Finish by stroking again to soothe the area and the upper arm.

If you are giving a complete body massage, you can include the backs of your partner's legs immediately before or after the back massage since he or she will be in the correct position and you won't have to disrupt the flow by asking him or her to turn over.

Stroke the back of the leg from the ankle to the thigh, taking care not to press down on the knee as you pass over it.

Knead the calf muscles firmly, using both hands.

Stroke up the calf with your thumbs. Make small strokes upward, using your thumbs alternately. Press firmly as you stroke upward and outward, and more gently as you glide back to the center.

Gently stroke the back of the knee, with your fingers. Stroke up the thigh from the knee, then knead firmly and pummel the outer thigh.

Stroke the whole leg. Lift up the foot and, supporting it with one hand, hack the sole lightly with the edge of the other hand.

Lower the leg again then stroke it gently. Finish by gliding your hands off the foot, then repeat on the other leg.

Finishing touches

Here are some more suggestions for moves that can be slotted in before you finish off the leg massage sequence, or at any other time during the course of the massage. Experiment to see what meets with approval.

Skin rolling

Rolling the skin is another good technique for releasing tension and for improving skin texture, so it is well suited for working on the thighs. Place both of your hands on your partner's outer thigh and make a triangle by putting your fingers and thumbs together. Push your thumbs toward your fingers, rolling your partner's flesh as you go. Take great care not to pinch the skin as your thumbs meet your fingers.

Passive movements

Gently flexing the knee and hip is a lovely way of relaxing your partner's leg toward the end of the massage. Kneel beside the hips and, holding the ankle and knee, bend the knee and lift up the leg. Make a large circle with the knee to rotate the hip joint. Circle three times in each direction, making as large a circle as possible, but never force the joint.

The final movements

As with any massage sequence, when you come to the end use very gentle stroking actions. Kneel at the feet again and stroke the thigh as before. Place your hands across the ankle and stroke up the leg, pressing firmly on the sides and lightly over the bones. Fan out your hands at the top of the thigh, beginning with firm strokes and getting lighter, until you are barely touching the skin. Finish the leg massage in the same way as the foot massage. Hold the foot between your palms, then slide your hands off the end. Clasp the ankle and stretch the leg gently. Repeat the massage on the other leg.

Quick checklist for leg massage

This list will help remind you of the steps in a leg massage.

Stroke the calf

Knead and criss-cross the calf

Massage the knee

Stroke the thigh

Knead, criss-cross, knuckle, and pummel the thigh

Finish by stroking all over the leg