Therapeutic benefits of Swedish massage
Swedish massage is one of the most common and effective forms of massage therapy. A wonderful combination of light to firm gliding strokes, integrated with stretching and range of motion of the joints, it is a process that promotes total relaxation and release of muscle tension.
History of Swedish Massage:
Swedish massage was developed by Peter Henrik Ling (1776-1839), a Swedish physician and athlete, who combined Chinese medical massage techniques with sports medicine to create a technique for reducing muscle soreness, increasing flexibility and promoting overall health. The strokes used in Swedish massage include long and gliding movements, usually with an oil or cream as a lubricant, kneading, vibration, tapping and friction. Massage therapists also incorporate stretching to lengthen muscles and joint mobilisation, or opening and softening the joints.
Research shows both mental-emotional and physical benefits of Swedish massage:
The effects and benefits of Swedish massage have been well researched and documented in controlled studies. Research conducted by the Touch Research Institute at the University of Miami School of Medicine and the International Journal of Neuroscience shows that a 45-minute massage increases serotonin, dopamine and oxytocin, which help to balance and elevate mood. Both serotonin and dopamine are neurotransmitters. Low levels of either serotonin or dopamine are associated with depression, anxiety and general lethargy. Increased levels, as with massage, bring a sense of emotional well-being and balance. Oxytocin, commonly referred to as the ‘cuddle hormone’, has been shown to be released during both cuddling and massage. Although technically a hormone, it acts more like a neurotransmitter, producing a sweet little neuropeptide that makes you feel warm and soft inside.
A more recent study looked at the physical benefits of massage. This study was done on 400 adults who complained of moderate to severe low back pain that had lasted for 3 months or more. The adults were divided into 3 groups. The first group received a weekly full-body massage. The second group received a more targeted massage that focused on specific muscles in the lower back and hips. The last group received no massage, but were prescribed painkillers and muscle relaxants. After 10 weeks, people in both massage groups reported a greater average improvement in pain and function than those who received medication. The type of massage, either full-body or focused, produced equally beneficial results. At the end of the study, 36-39% of those receiving massage reported that their pain was almost or completely gone, while only 4% of those receiving medication reported such a significant reduction in pain levels. This bodes well for a full Swedish ‘relaxation’ massage, not just a focused one.
There are at least 13 benefits of Swedish massage!
Relaxation:
Swedish massage both calms the nervous system and relaxes muscular tension.
Reduces stress:
Many of us live demanding lives, over-scheduled and overworked. Stress can manifest itself in the body with increased muscle tension and sometimes pain. Stress can manifest in the mind with increased worry or anxiety. Swedish massage helps to free the body and mind from unwanted responses to stress.
Increase flexibility:
Swedish massage stretches the muscles, opens the joints and reduces swelling, making movement easier and increasing flexibility.
Improve posture:
While postural imbalances have many causes, including overworked muscles due to repetitive strain, overcompensation of muscles to relieve overworked muscles, prolonged sitting or injury, Swedish massage helps to loosen the muscular grip that underlies the postural imbalance.
Improves blood circulation:
Massage dilates the blood vessels and widens the membrane pores in the body, improving your body’s ability to supply fresh blood to muscles and organs.
Endorphin release to improve mood:
Research shows that serotonin and dopamine levels increase in massage recipients, improving their mood and sense of emotional well-being.
Flushes out metabolic by-products:
Because massage stimulates circulation, it flushes out lactic acid and uric acid that build up in muscles due to overuse.
Increases range of motion:
Swedish massage, which incorporates stretching and range of motion techniques, opens and lubricates the joints for increased range of motion and smoother movement.
Supports a healthy immunity:
Because Swedish massage also promotes the flow of lymphatic fluid, it increases lymphocytes, immune cells produced in the lymph nodes.
Increases the supply of nutrients to the muscles:
By increasing circulation, Swedish massage increases the blood supply and nutrients to the muscles.
Increases energy:
Increased circulation also means more oxygen is delivered to the body, resulting in a boost in energy.
Improves sleep:
Studies show that a massage increases serotonin levels in the body, helping you to fall asleep faster and stay asleep longer.
Relieve headaches:
Many headaches or migraines are the result of stress and/or poor circulation. Swedish massage relieves the stress associated with tension headaches and improves circulation.
The significant benefits of Swedish massage make it clear that a regular massage programme is more than a luxury, but an important part of maintaining physical and emotional wellbeing. You may just want a “relaxation” massage. But you should know that while you are relaxing, you are also taking care of your body and mind in fundamental and important ways.