Wellbeing

Massage benefits and techniques to boost your wellbeing

Massage therapy can aid relaxation, help ease sore muscles and aid overall wellbeing – find out more in our guide!

One of life’s little delights is to book yourself in for a thoroughly indulgent massage treatment. Whether it’s a hot stone massage you’re looking for, or a straightforward relaxation massage, they can be great for easing tense muscles and relieving stress… and they feel great! However, this health-boosting therapy isn’t just for pampering purposes. So, you might wonder: which type of massage therapy is right for me? and what are the different massage benefits and techniques to boost your wellbeing? Read on to find out.

Deep tissue massage

This massage therapy focuses on the lower layers of muscle tissue. It is designed to reach the deep sections of thick muscles; specifically the individual muscle fibres. Using deep muscle compression and friction along the grain of the muscle, the purpose of the deep tissue massage is to unstick the fibres of the muscles and release toxins and tension. Specific hand positions and strokes are used to respond to various tissues while breath and movement techniques are employed to release muscular congestion.

This massage type helps to loosen muscle tissues, release toxins and improve oxygen and blood circulation. It’s also ideal for physical problems such as sports injuries, and you can have a deep tissue massage for chronic pain. It is sometimes referred to as a sports massage therapy, but sports massage techniques would more likely be undertaken by a physio or a specialist sports massage therapist.

Massage therapy takes place on a massage table and massage oil is applied to bare skin. The masseuse will focus on the area of the pain. Deep tissue massage can cause some soreness afterwards, but you should feel better within a day or so.

Ideal for: anyone who does a lot of sports or suffers from a bad back, cramp or muscle aches.

Neuromuscular massage

This is also known as trigger point massage and is an effective treatment for back pain or if you have strained a muscle. With this form of massage therapy, deep pressure is usually applied by a therapist with the fingers, knuckles, or the elbow for about 30 seconds at a time.

Neuromuscular therapy often feels painful to begin with, but the pressure of this therapeutic massage should alleviate muscle spasm. Neuromuscular massage is used to treat the lower back, the neck and arms, repetitive motion injuries, headaches and numbness and tingling in the limbs.

Ideal for: the high-flyer who works long hours or those that play a lot of sport.

Thai massage

This is a massage technique that consists of stretching and deep massage, and was originally practiced in India and Southeast Asia, spreading to China. It is thought to have originated during the 19th century as a form of healing; in China and Japan, shiatsu massage took over as a popular technique during the 1920s.

A Thai massage is traditionally performed on the floor. The patient is asked to wear comfortable, loose clothes, and the masseuse will put the patient’s body into various yoga positions during the massage session. The Thai masseuse leans on the patient’s body, using their hands, forearms and elbows to apply a firm pressure, which can be a bit uncomfortable to begin with if you haven’t had a Thai massage before, but it’s not painful. You will also need to book out some time because a full Thai massage typically lasts two hours or more, and includes pulling fingers, toes, ear lobes and walking on the patient’s back.

Ideal for: Those who are plagued with stress or suffer from anxiety. Many patients fall asleep during this massage therapy and wake up feeling like a whole new person.

Swedish massage

This was invented by Per Henrik Ling, a Swedish physiologist, during the 1800s. During a Swedish massage you are usually underneath a towel or a sheet. The therapist will uncover only the part of the body that he/she is working on. If you feel self-conscious about the nudity part, you can keep your underwear on. The main thing is that you feel relaxed and comfortable. The Swedish massage technique is the most common, and if you are new to massage therapy, this is the one you should try first.

It is one of the gentlest forms of massage. You usually start by lying face-down with your head in a massage table face cradle so that your spine stays neutral. The masseur then starts by working on your back, using various techniques that include gliding, kneading, friction, stretching and tapping, while applying oil to your body. When she’s finished with the back, she will work on the back of each leg. When done with the back side, she will hold the sheet or towel up and look away while you turn over onto your back, then she will quickly cover you up again. The therapist will then massage the front of each leg, both arms, and generally finish a back neck and shoulder massage. The session should take between 50 minutes and an hour.

Ideal for: someone who’s stressed out, or gone through a tough time and is in need of a little care and pampering.

Rolfing

Rolfing was developed by Dr Ida Rolf, a biochemist from the College of Physicians and Surgeons at Columbia University. Rolf dedicated her life to teaching her method of massage known as Rolfing, which is now offered by over 1,500 practitioners all over the world. Rolfing is a massage practice carried out over a series of 10 sessions, with the objective of maximising individual wellbeing of body and mind.

Ida Rolf argued that when our bodies are out of sync with gravity, we feel out of sync. Patients adopt better posture, gain height and move better after a Rolfing massage. It is beneficial to a broad range of people and conditions, and contributes to the preventative approach in contemporary healthcare. During a Rolfing session, the client generally lies down and is guided through specific movements. The Rolfer manipulates the muscles in a sequence of moves. It takes between 60 and 90 minutes for a session, each with a specific goal.

Vivien Skelton, a certified Rolfer and Rolf movement practitioner says: “As the body changes, it allows for more economical movement patterns that will require less energy to maintain and allows for more graceful fluid movement, more confidence and growing self-esteem.”

Ideal for: someone who wants a good pampering session that will boost their confidence and will last for weeks afterwards.

Aromatherapy massage

Aromatherapy is the practice of using natural oils extracted from flowers, bark, stems, leaves, roots or other parts of a plant to enhance psychological and physical wellbeing. It is believed that when the oils are inhaled, they stimulate the brain. When the oils are applied to the skin, they are absorbed through the pores and travel through the bloodstream where they can provide healing to the whole body.

You should be careful about having an aromatherapy massage if you are pregnant or have any on-going health problems, such as high blood pressure. When you have an aromatherapy massage, the practitioner will mix the correct amount of essential oil to a base oil and gently massage your body, applying it directly to the skin.

Aromatherapy treats most common ailments and is one of the most popular massage therapies available.

Ideal for: someone looking for a more gentle massage experience.

Anti-aging facial massage

If the media storm around Prince Harry and his wife Meghan has you clenching your jaw, there’s good news: Meghan Markle herself has sparked an explosion of interest in a treatment that can help. Her patronage of Scottish facialist Nichola Joss caused tongues to wag, not least because Joss has become renowned for her ‘inner facial,’ in which she works inside the mouth to massage tissues from within. It seems our quest to defy the ageing process is taking massage into a whole new territory. You’ve heard of facial massage, but have you heard of intraoral massage? This massage technique can release tension from the jaw, but has also been hailed as a ‘natural facelift’ for its lifting and sculpting effect. So, is it for you?

Intraoral or ‘buccal’ massage involves a massage therapist using a gloved finger to squeeze, stroke and massage muscles and tissue from inside your mouth. “’Buccal’ has become popular as a term to describe intraoral work, but it’s actually the name of a muscle that holds a lot of tension and is therefore where the treatment can be focused,” says Anna Tsankova, a ‘skinologist’ who counts Madonna and Yasmin Le Bon as clients. “The sculpting effect is a really popular anti-ageing benefit, but another major factor when you have buccal treatment is the release of muscle tension, as most of us tend to hold stress in this area.”

How does facial massage work?

“When you remove tension and stress from muscle tissue and stimulate the lymphatic drainage system, it allows muscles to soften,” says Nichola Joss, who splits her practice between Harley Street and Manhattan. “Freeing muscle from heaviness adds volume and bounce, which in turn makes muscles sit in their natural space, adding to a more contoured, sculpted effect.”

Try this facial massage

Top facialist Nichola Joss shares a simple trick. Try it with clean, gloved hands…

1. Keeping your jaw soft and relaxed, use your thumb inside your mouth to gently sweep from the lower jawline chin area along to the back.

2. Use a curve move to slide your thumb to the upper jaw cheekbone area and glide forwards towards the lip area.

3. Using your index finger [on your face] and thumb [inside the mouth], gently massage the upper lip area to remove tension and plump lips.

Trigger point massage

Trigger points are the knots you find when you instinctively massage or press an area of your body to relieve tension or muscle pain. These points form in connective tissue (fascia) and are typically tender to the touch, but they can also cause pain and other symptoms, felt either where they are, or referred elsewhere in the body.

Trigger point therapy involves applying direct and sustained pressure onto trigger points in order to release them. This is distinct from myofascial release, which is a gentle hands-on therapy that works to release restrictions in the fascia, the main connective tissue in the body. However, both use a similar approach to resolve referred pain patterns. Just as the location and size of trigger points can vary enormously, so can the symptoms caused by them. Here are a few common trigger points and how to work them yourself.

Side of the neck

The sternocleidomastoid muscle attaches to your breastbone, collarbone and mastoid process behind the ear. There is one muscle on either side of your neck and each turns your head to the opposite side, for example, when you look over your shoulder. Trigger points here cause tension headaches, pain in the sinuses and throat and contribute to dizziness, tinnitus, ear ache, jaw pain, blocked sinuses and a dry cough.
Relax the SCM muscle by turning your head to the side you want to work on first. Tilt your head slightly towards your shoulder.
Grasp the muscle itself between the fingers and thumb of the hand opposite the side you are working.
Take the SCM into a firm pincer grip. It can feel like a slippery rope and difficult to grasp, but with practise you will get the feel of it.
Work along the muscle from the base upwards. Whenever you feel a tender point, hold with a gentle pinch until the tenderness eases, or for about 90 seconds.
To work the other SCM, turn your head in the opposite direction and repeat steps 2-4. Repeat daily for as long as you need to.

Back of the shoulder

Trigger points found in the upper part of the trapezius muscle can cause tension headaches and headaches stretching around the ear in the shape of a question mark. They can also contribute to jaw and neck pain by creating tension in your neck. You can work these trigger points by massaging with your opposite hand, or with a ball placed against a wall.
Using the hand opposite your painful side, feel for the upper Trapezius muscle, which sits over the top of your shoulder. Place your fingers on your shoulder near the base of your neck.
Pinch the muscle between your fingers and thumb to find trigger points. A trigger point will feel tender and pressing it may create a headache, jaw pain, or neck tension.
When you find a trigger point, hold the compression here for up to 90 seconds. If pressing causes pain, you can stop if this recedes before the full 90 seconds.
Work along the muscle to locate further trigger points and, if you find them, treat them by repeating step 3.

Jaw muscle

The muscles around the jaw can get very tight, especially from stress or extensive dental work. The two medial pterygoid muscles sit just inside the left and right lower jawbones, mirroring the position of the masseter on the outside. Trigger points here contribute to jaw TMJ, throat and mouth pain. They can also make it difficult for you to open your mouth fully. On the same side as your pain, use your thumb to feel along your jaw bone for the corner, just below your ear.
Come back towards your chin slightly until you feel a notch in the bottom of the bone.
Press your thumb directly up into the soft tissue on the inside of the bone. Increase pressure gently and gradually, as this area can feel extremely tender.
If pressing on this area makes your mouth water, you’ve gone too far along the bone towards the chin and are on a salivary gland, so move back.
Continue the pressure until you feel a sense of softening. Stop after 90 seconds if this change doesn’t occur.

Temples

Your temples are home to large, fan-like temporalis muscles that extend down on either side of your face, to your jaw. These chewing muscles can become very tight, sometimes to the point that they feel ridged when massaged. Trigger points here can form due to stress, the chewing of gum, or prolonged dental work. Symptoms include head, tooth and jaw pain, sensitive teeth and eyebrow pain.
Sit with your elbow supported on a chair arm or a table. Form a soft fist with your hand and rest your temple area on your knuckles.
Use your knuckles to probe the area gently for trigger points. Move your knuckles slowly, in a circular or brushing massage stroke.
When you find a tender spot, allow the weight of your head to sink deeper onto your knuckles. Remain in this position until the tenderness eases, or for 90 seconds.
Carry on working your knuckles over the temple area to locate and treat other possible trigger points.

Chest muscle

The name of the Subclavius muscle indicates its location, which is directly under (sub) your collarbone (clavius). For its size, this tiny muscle can cause a disproportionate number of problems. Trigger points here cause pain in your arm and into your hand and fingers. When the muscle is tight, for instance as a result of a lot of computer work, it contributes to pulling your shoulder forwards.
Take the hand opposite the painful side across your body, resting your fingers on the collarbone.
Sink your finger in under your collarbone. If the area feels very tight, create space by rounding your shoulder to bring it forwards.
Working very carefully, push your finger gently back up towards the bone. You will know when you find a trigger point here, as it will feel very tender.
Maintain gentle pressure until you feel a sense of release, or stop after 90 seconds if this doesn’t happen.

Tips for working trigger points

Be creative

It’s fine to work on trigger points using your hands, fists, thumbs, fingers or elbows. Use whatever enables you to comfortably maintain the pressure you need to ease the trigger point.

Work little and often

Regular daily work brings the best results. Aim for a maximum of 30 minutes per day, either spaced out in sessions or in a single block.

Start gently and build up

Gentle pressure encourages your tissues to let go. Going in too hard and fast will only cause tissues to tighten more.

Stay within your comfort zone

Using a scale of 0 to 10, where 0 is no pain and 10 is excruciating, never allow the treatment to take you to more than seven.

Stretch

Finish each session with some gentle stretches of the area you’ve worked on. Try visualising the trigger point knot ‘untangling’ itself.

4 massage therapies to try today

Aside from the techniques already mentioned, the below therapies can help with emotional healing.

Emotional freedom technique

Emotional Freedom Technique (EMT) involves gentle tapping on various meridian points combined with gentle counselling – the effects can be swift and deep.

Emmett technique

Developed in Australia, this technique uses the application of light pressure at particular points, in a sequence that enables the gentle physical release of muscle group.

Watsu

The brainchild of Harold Dull, watsu combines the therapeutic effects of shiatsu massage with the healing power of water. Sessions take place in a warm pool and the practitioner cradles, stretches and manipulates your body. Powerful and highly emotional.

Zero balancing

Founded by Dr Fritz Smith, an American doctor and osteopath, Zero Balancing works primarily on the bone structure – blending energy work and bodywork.

Indian head massage

This Ayurvedic treatment is excellent for melting away everyday stresses. Indian head massage aims to rid the body of muscle tension, helping your body and mind relax.

Always see a licensed massage therapist or massage practitioner.