Take a Breath!
As I mentioned in a previous post, breathing is not only vital to life (duh!), but to massage as well. Furthermore, the key is to breathe correctly. This means we need to use our tools, our muscles of respiration, in the right way. And believe it or not, this is not as easy as it may seem…
The diaphragm, an upside-down, bowl-shaped sheet of muscle is the major player in breathing. It hangs out right under the bottom of the rib cage below the lungs and above the stomach. When we want to take a breath, the muscle contracts, flexing downward. This movement gives the lungs room as air is drawn into them. The muscle soon relaxes, pushing up on the lungs, forcing air out as we exhale. The diaphragm is also unique in that it can be voluntarily under conscious control, and involuntary, under the body’s “auto-pilot,” such as during sleep.
Other muscles in play, called accessory muscles because of their limited involvement, are numerous to say the least. Virtually every muscle surrounding the rib cage and abdomen, as well as many of the neck muscles can influence and take part in breathing. This depends on variables such as posture, activity level, and trauma. Often times, because of habit due to any number of these variables (ie. a sitting or driving job, a sedentary lifestyle, a car accident, etc.), these muscles can become overused and overworked. Muscles such as the scalenes, pectoralis minor, the interior and exterior intercostals, and the sternocleidomastoids are associated with severe problems including migraines, neck and shoulder pain, carpal-tunnel like symptoms in the hands, arm pain or sensitivity, face and jaw pain, dizziness, fatigue, tightness in the chest, labored and/or painful breathing, and trouble sleeping, just to name a few. It is indeed no wonder that such a vital function as breathing, if not performed correctly, can lead to major problems.
So– is your breathing affecting your life for the better? There are easy ways to find out. First, do you feel like you easily get a good breath? If so, great! If not, this is where the tests come in:
1) Have you experienced any trauma, especially to the abdomen, chest, or neck? Think hard; some issues can linger for years if not properly addressed. If so, this is a good indicator of a problem area.
2) Does it feel better to breathe with your arms up, finger laced behind your head?
3)Do you find yourself in a postural routine which inhibits or limits natural breathing, diaphragm expansion, or
expansion?
If the answer to any of these is yes, hope is not lost. A therapeutic massage, or chiropractic adjustment would be of tremendous benefit. Remember, quality of breath is quality of life!
A Time to Relax…
A big part of the massage experience for both client and therapist is the aspect of relaxation. This may sound like an oversimplification, but it is vital for many reasons. When the body is given time to relax, it is allowed to come back into balance, or homeostasis, and the effectiveness of treatment is then amplified. Sound like a no-brainer?
It starts with the therapist who must create a treatment space that is safe, with low stress (good) or no stress (even better). This is crucial, so open a dialogue with your therapist during your massage. How’s the room temperature, or the music selection? What about the smells in the treatment space: are they pleasant or not? The goal here is for you to be as comfortable as possible. Let your therapist know!
The next step toward a relaxing massage is breathing. Okay, so we all breathe all day, right? But how one breathes can say a lot. Simply being aware of how you are breathing can be a useful exercise on and off the table. Imagine: how do you breathe after running a few laps, or after running after your car that’s rolling away because you parked on a hill and forgot the E-brake for the sixth time?? What about when expecting something painful, a shot or jumping into cold water? Or how about just before giving that obligatory wedding toast you’ve been fretting over for weeks and you’ve just been informed that the reception will be filmed??? How we breathe is a gauge to how wound up or relaxed we are, and a quite accurate one. On the table, check in with yourself and use that gauge. Deep, full belly breathing is the goal, like you’re on the beach in a tropical getaway. It is also a good idea to talk to your therapist about your breathing– see if they have any pointers.
This is the next key area: make sure both you and your therapist are on the same page. Again, an open dialogue and a treatment plan should exist for every massage. So identify you goals and tell your therapist; using the therapist as a resource to enhance the massage experience is paramount. Remember: they’re there for you.
After the massage, take some time for yourself to let the work sink in. I recommend just lying on the table for a couple minutes. This gives your body time to adapt to the changes made during treatment. Also, you don’t want to get up too fast and face-plant on the floor. Not a good way to end a relaxing massage! As I mentioned, a lot of changes have taken place in the body during the massage, regardless of pressure. (This goes for chair massage as well; even if it’s a short 15 minute treatment, change to the body is immense.) Any activity that would put a lot of stress on the body right now should be avoided. Enhanced circulation, most notable in the extremities means there is less blood hanging out in your core. So be careful not to, say, suddenly jump into a pick-up game of basketball immediately following your massage! I will point out here that there are types of massage specifically designed to be used in direct conjunction with physical activity (i.e. pre- and post-game treatments). But we’re all about relaxation right now.
So remember: Communication with your therapist is paramount! Make sure you’re comfortable and your goals are being acknowledged. Also, remember to breathe! It’s arguably the most important function your body performs, so make it count! And take your time– after your relaxing massage, the effects will be enhanced and held fast!
Deep vs Specific
Hello and welcome to the new blog!
“Deep Pressure” vs. Specific Work
I chose this topic to discuss right off the bat because I feel it’s important that we all start out on the same page. If you have any comments or questions, please feel free to fire away. Now to commence the learning!
A common misnomer in the world of therapeutic massage is the label “deep pressure” or getting a “deep tissue” massage. Pressure, however, is relative, and what many of us consider comfortable pressure others may not agree with. Scenario: John and Jane Q. Public both have lower back pain and would both like a massage. They both ask for “deep tissue” massages. Even though they share the same complaint, John’s body will naturally respond differently than Jane’s to the same amount of pressure. Thus, the term cannot be applied to both clients.
Specific work, on the other hand, can be applied to everyone. It implies customization: ”this massage has been specifically crafted for this individual at this time.” Every massage is different, depending on the client’s needs, desires, and what strengths and weaknesses their body is presenting at that time. Specific work also means that rather than simply pummeling the body into goo with brute force, a level of knowledge and awareness by the therapist makes it possible for problem areas to be addressed and relaxed without the client gritting their teeth. Stress levels are reduced, pain and discomfort are diminished, and the body is allowed to return to its natural balance.
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