PATHFIT 2
GET A MASSAGE
Reporter: Rodolfo
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Get a massage
This one isn't an exercise on the face of it, but it can be
effective as many cool down exercises. The point of cool
down exercises is to transition your body from exerting to
rest. Part of that is getting rid of pooled blood left over
from when your veins and arteries pumping blood the body
didn't need any more. While it's preferred that you exdrcise
this excess away, a significant other or a professional
masseuse can go over your body for a few minutes with a
massage and it accomplishes pretty much the same thing.
Note: It's not recommended to go straight from workout to
massage. Doing at least a few cool down exercises first as
preferable.
⁵ Types of massage
Lymphatic drainage massage
This type of massage is useful for draining lymph nodes that have been affected by a recent surgery or medical
condition. It’ll prompt the flow of fluid in your lymph nodes and release fluid build-up.
You may need this massage daily at the beginning, but over time, you can try two or three times a week.
Lymphatic drainage massage should always be performed by a professional. They can also train you to perform
certain massage techniques by yourself.
Deep tissue massage
A deep tissue massage uses slow, forceful strokes to reach deeper layers of muscle and connective tissue. This
type of massage targets muscle damage from injuries.
You may seek deep tissue massages daily, a few times a week, or a few times a month for pain. Your massage
therapist can recommend a frequency and duration to address the underlying health condition prompting this
type of massage.
Scalp massage
A scalp massage can be very relaxing, and it may even lower your blood pressure and heart rate.
One study in Korea showed that women working in an office experienced these health benefits from 15- to
25-minute scalp massages twice a week for 10 weeks.
You may find a regular scalp massage helps you feel calm and improves your overall outlook.
Full-body massage
A full-body massage is often called a Swedish massage. This type of massage promotes relaxation. You
may seek this type of massage only occasionally, every few weeks, or monthly to help you feel more centered
and less stressed.
Massage chair
You may find a massage chair provides relief from aching muscles or helps you relax.
A pilot study found that healthy adults experienced positive benefits from sitting in a massage chair for
20 minutes at a time.
You may be able to experience this type of massage at home by purchasing a massage chair, or you may
find a place outside of your home where you can use one occasionally or regularly.
For conditions:
Massage may help relieve specific painful symptoms or reduce stress and anxiety. It may also be helpful
during pregnancy. You may need more frequent massages for pain relief, or you may find that less
frequent but regularly scheduled massages for your emotional well-being are useful.
Back pain
A regular massage may ease your back pain. One studyTrusted Source showed that deep tissue
massage performed daily for 30 minutes for 10 days reduced pain in patients.
The American College of PhysiciansTrusted Source now lists massage as a treatment for low back pain
that lasts up to 12 weeks.
Neck pain
Massage is a way to relieve neck pain in the short term, and getting frequent massages may be
most beneficial.
One studyTrusted Source found that getting a 60-minute massage two or three times a week
showed more benefit for those with neck pain than getting a 60-minute massage once a week or a
few 30-minute massages weekly.
Anxiety and stress
You may find that a massage once or twice a month helps calm anxiety and stress.
According to the American Massage Therapy Association, 66 percent of those who sought massages
in 2018 did so to relax and manage stress.
Consider a 60-minute massage tailored for relaxation. According to the Mayo Clinic, this could lower
your cortisol levels by 30 percent and raise your serotonin levels by 28 percent. This will relax you and
improve your mental well-being.
Pregnancy
A 2010 studyTrusted Source found that regular, light massage performed by someone at home or a
massage therapist may contribute to a healthy mental state and reduced leg and back pain.
A weekly 20-minute massage by a professional, or two 20-minute massages by someone at home, may be
sufficient to reduce anxiety and stress as well as physical symptoms of pregnancy.
The study also found that 15-minute massages during every hour of labor may also shorten the overall time
spent in labor and reduce the amount of medication you need.
Benefits
Massages can lead to many benefits, including:
• stress reduction
• pain reduction
• lower blood pressure
• release of muscle tension
Cautions
Massages may not always be the safest activity if you have certain health
conditions.
You should use caution if you have:
• broken or fractured bones
• a bleeding disorder
• open wounds or burns
• cancer
• osteoporosis
• other serious medical conditions
If you’re pregnant, your doctor or a massage therapist may discourage massage
during your first trimester or if you have high blood pressure, a high-risk pregnancy,
or have recently had surgery. Find someone who specializes in prenatal massage to
ensure that you receive a massage that’s healthy and safe for pregnancy.
There are a few risks that may arise if you get a massage. If you have a blood clot or have a
history of blood clots, you should consult your doctor before having a massage. During a
session, blood clots could break loose and travel through your blood vessels to your heart or
lungs. This could lead to a heart attack or blocked artery.
You shouldn’t continue a massage or seek further massages if you experience pain.
END
Thank you
