Massage therapy is gaining increased recognition for its powerful healing abilities, which can be discovered in the comfort of one’s home. In fact, with the current focus on reducing health care costs combined with the rise in holistic awareness, there is a growing movement toward patient education and self-care.

 “It’s important for health care providers to educate patients on the rewarding possibilities of  self-massage because any patient really needs more then a professional massage therapist can give them in a once-or twice-a-week session,” says Sarah Weaver, MFA, NCTMB, an associate professor at Northwestern Health Sciences University in Bloomington, Minn.

Weaver says the benefits of a self-massage are the same as one done by a professional. Research from the American Massage Therapy Association shows that a deep tissue massage provides important health benefits including improved blood circulation, muscle relaxation, improved range of motion, and heightened endorphin levels that increase the overall sense of well-being.

 “To do a self-massage correctly, it’s important to be aware of your body,” says Weaver. “Know what areas are sensitive to pain and tension through tactile stimulation. Most people don’t realize, for example, that certain muscles are responsible for headache pain, and if caught ahead of time, the pain can be relieved.”

Weaver suggests the following tips to achieve the most effective self-massage:

• Be gentle and go slow. “A little goes a long way and if you are not careful, you can over-do it. Pressing hard is not always necessary. When done right, a massage relaxes you in a way that momentarily distracts your nervous system from the distressed area,” says Weaver.
• Learn “trigger points” that contribute to pain. Trigger points are sensitive, tender spots that contain taut bands of muscles that allow pain to travel to other areas. This is called referred pain, or pain that travels away from the spot. “For example, shoulder muscles are a common trigger spot for tension headaches,” says Weaver. “Have your chiropractor or massage therapist show you where certain trigger points are and how to work on them to effectively relieve chronic pain.”
• Use massage tools. “Massage tools provide amazing leverage and can be very effective when used appropriately,” says Weaver. “The TheraCane, a shepherd’s hook-like tool, is well-made and great for the upper and lower back, the hips, and the legs. Tennis balls are cheap and versatile and can be used on the back and buttocks. If you are not sure how to use a tool or what tool is best for your condition, don’t be afraid to consult a health practitioner or massage therapist for help,” says Weaver.
• Learn general body massage techniques. “You can give your whole body a massage from your head to your feet or massage a specific area of pain or tension,” says Weaver. “Gradually apply pressure for a minute or so with your thumb or finger to a tender area, than release and repeat. One of the great benefits of self-massage is that you are in control and you can apply the exact amount of pressure you want at each instant. Alternate your hands between broad strokes, pressure points and kneading,” adds Weaver. “To learn specific techniques or if the pain or tenderness does not decrease, contact your health care provider or massage therapist.”
• Do a little each day, several times a week. “Because of the many irritants in our lives, many areas on our bodies can be sore and painful. Therefore, it’s important to massage tender areas a little each day,” says Weaver.

Source:  Natural News Service, Northwestern Health Sciences University (January 2007)