MASSAGE

Every language has a word for massage, and there are written records of its therapeutic use that date back 5,000 years. Massae is recommended in both Chinese and Ayurvedic medical texts. The Greek doctor Hippocrates used friction to treat sprains and dislocations, and kneading to treat constipation. He declared that the physicial must be 'experienced in many things, but assuredly rubbing'. He believed that a scented bath and a massage with oil each day make a vital contribution to health. The Romans introduced massage throughout much of Europe, and it continued to be popular until the more puritanical aspects of Christianity gained dominance. Massage was revived, however during the Renaissance.

An assortment of tools can be used to give a good,
relaxing massage
Early in the nineteenth century Per Henrik Ling, a Stockholm doctor, devised a system of massage for the treatment of ailments that affect muscles and joints. He created the type of massage now known as Swedish massage. Many of the modern massage techniques used today are based on his teachings.

During the twentieth century a more holistic approach to massage developed. In addition to th treatment of physical ailments, the potential for treating emotional problems was recognized. Now, massage is accepted as a therapy that can promote overall health and balance between mind, body and spirit. In addition, therapeutic massage has been shown to speed recovery from illnesses, such as a heart attack, and to relieve suffering in certain conditions, such as cancer.

How Does Massage Help?
A general body massage from a friend or partner can improve general health and vitality, especially when given regularly. It is normally safe when used to relieve tension and to promote relaxation at the end of a day, but professional advice is recommended if you wish to use masagge to treat specific conditions. A trained massage therapist uses specialized techniques to relieve muscular tension and stiff or aching joints, promote circulation and help the body to eliminate waste products. As a result, your skin should developed a healthy glow, and the relaxation and pain relief can benefit you mentally and physically.

Massage Techniques
The hands are used in a number of different ways during a massage. These include:

• Light or firm stroking (effleurage). This is usually performed with the hands close together, the thumbs being about 2.5cm (1 inch) apart; the action is slow and stroking. This relaxes the muscles and is warming. A brisker action can be used for a more invigorating effect and to improve circulation within the small blood vessels.
• Compression (petrissage). Here the fingers and thumbs are used to knead and squeeze the flesh. The massage can be applied lightly, to tone the skin and superficial muscles, or more firmly to treat the deeper muscles, such as those of the hips and thighs. Muscles and tendons are stretched, which reduces tension, and the circulation is improved so that the supply of oxygen is increased and the removal of waste products is enhanced.
• Friction. The pads of the fingers and thumbs or the heels of the hands are used to apply small circular and firm movements. Friction helps to mobilize the muscle fibres and prevent them from sticking together.
• Percussion (tapotement). Here the outer edges of the hands are used to tap the skin of the fleshy parts of the body, such as the thighs and buttocks. The movement is brisk, light and energetic; this technique should only be used for short bursts, and should be avoided for people with a low pain threshold. It should never be applied over bony areas or where there are broken veins.
• Knuckling. Here the hands are formed into loose fists and the middle sections of the knuckles are applied to the shoulders, palms of the hands and soles of the feet, using small circular movements.
• Pressuring. Deep pressure is applied to knotted muscles using the pads of the thumbs and index fingers. The technique is often effective for the muscles around the shoulders and on both sides of the spine.

Myotherapy and The Rosen Technique
Myotherapy relieves muscle pain by the application of firm, sustained pressure to small tender areas in muscles (trigger points). Avoid this therapy if you have any organic disease, bruise easily or are particularly sensitive to pain.

The Rosen technique combines gentle massage and touching with breathing exercises and relaxation. It can ease body tension, withdrawal from addictive substances, circulatory problems and other chronic conditions, including those associated with ageing, such as dementia.

Cautions
Massage should be avoided:

• During an acute infection or fever.
• Where the skin is inflammed.
• Near open wounds, cuts or sores.

Professional advice is needed if you have:

• A heart condition.
• A circulatory disorder, such as phlebitis, thrombosis or varicose veins.

Condition that can be treated by professional therapeutic massage include:

• Stress-related conditions, including insomnia and anxiety.
• Circulatory and heart disorders, including high blood pressure.
• Depression.
• Pain and tension in muscles and joints, including after sustaining an injuriy.
• Backj and neck pain.
• Headaches.

This lis is not intended to be comprehensive. It is best to make a preliminary enquiry about your own condition, or ask your doctor's advice.

For the best massage, choose a good-quality vegetable oil, such as sweet almond. If you wish, you can add a few drops of an aromatherapy oil as well.

A Basic Massage With A Partner
Prepare a firm but comfortable area, such as a maattress futon or thick quilt on the floor, in a warm room without bright lighting. The person being massaged will need a pillow for his or her bead, and should be undressed. Use one or more large bath towels to cover the areas not being massaged and to prevent the oil damaging any furnishings. Keep a warm dressing gown or bathrobe handy, for the person being massaged to use afterwards. Choose a good-quality vegetable oil, such as sweet almond. You can also add one or more aromathrapy oils.

When you start the massage, make sure your partner is comfortable, and that the pressure that you are applying is acceptable. You should remain relaxed and keep your hands relaxed. It is better to use the weight of your body to apply pressure when it is needed, rather than tensing the muscles of your hands. Your breathing should remain regular. At the end of the massage leave your partner wrapped up warmly in a towel or bathrobe to relax and enjoy the benefits of massage.

Massaging the back is one of the best ways to promote relaxation.

• Kneel at your partner's head and use a smooth, stroking movement down the spine, with your thumbs on each side of the side. Drop your hands to each side and glide back to the shoulder.
• Repeat several times.
• Kneel at one side and apply a smooth, stroking, upward movement to the opposite side of your partner's chest, using one hand at a time, and working up and down the body. Repeat from the other side.
• Stretch the back muscles by applying the backs of your forearms across the back, and moving your arms apart. Lift your arms as they reach the neck and buttocks, and repeat the massage several times.

Massage the legs at the end of a busy day to banish tiredness, but avoid massaging varicose veins. Massage one leg at a time, starting with your partner lying face down.

• Keeping your partner's trunk covered with a warm towel, kneel to one side of the legs.
• Knead and squeeze the muscles of the calves and thighs, but avoid the backs of the knees.
• Stroke the legs, starting at the ankles, hand over hand to help the blood return to the heart. Repeat several times.
• Ask your partner to turn over. Knead and squeeze the muscles on the fronts of the thighs, but not the shins. Stroke the whole leg from the ankle, again with an upward motion.

Massage the abdomen with a very gentle action. Kneel at the side of your partner and use the palms of your hands to stroke in a clockwise direction to aid digestion. Do not massage the abdomen after a heavy meal.

Massage the arms by gently stroking and squeezing the muscles of the arm from the wrist to the armpit. Use one hand while supporting the arm with the other hand. Then use your thumbs to massage the palm of your partner's hand using a small circular movement. The pressure usually needs to be firm to avoid causing a tickling sensation.

Massaging the face. Try to find a comfortable position for yourself before you start this massage, so that contact can be maintained continuously, allowing your partner to relax completely. Sit with your legs on each side of your partner's head. If necessary, sit on a cushion and rest back against a chair or the wall. Use the tips of your fingers to perfrom symmetrical, small, slow circular movements, starting at the chin and working upwards. Use your thumbs on the forehead, stroking the skin from the centre towards the temples. Finally, return to the chin and apply a gentle pinching action along the edge of the jaw toward each ear.

When you start the massage, ensure that your partner is comfortable and warm.

Self Massage
You probably massage parts of yourself without thinking. If you feel stiff or tense after concentrating on a task or sitting still, you may relieve the feeling of discomfort by rubbing the aching muscles vigorously. The advantage of self-massage is that you can obtain the beneficial effect at any time without having to wait for your partner or a therapist, but the areas you can reach are obviously limited.

Massage Your Face
The face has many muscles, which become tense when we concentrate. Relax the muscle of your jaw by dropping your jaw, but keeping your lips gently closed. Use the tips of the fingers of both hands to make small circular movements on the skin of your face. Start at the chin and move upwards. Do this slowly to obtain the feeling of relaxation: all the tension in the muscles of your face should melt away. This massage takes only a few minutes and can be done any time, but you may find that you relax more fully if you are able to lie down while you do it.

Massage Your Hands
For most of us, our hands work hard for much of the day. If you work at a computer keyboard your hands will be doing largely repetitive actions and will benefit from a couple of minutes of massage several times a day:

• Massage between the knuckles, and between the index finger and thumb. Gently squeeze and roll the flesh between the thumb and index or middle fingers of the other hand.
• Roll each finger and thumb between the thumb and index finger of the other hand.
• With the palms of your hands touching each other, interlace your fingers and stretch the tendons of the palms of your hands, separating the palms and pushing your wrists down. Avoid 'cracking' the joints of the fingers.