Do you know the difference between "Deep" Tissue & Swedish Massage?

There is quite a bit of misinformation and confusion around the terms deep tissue massage and Swedish massage. While you may think you know the difference between these two common massage techniques, you may be surprised by the reality of it. When you come to a massage therapist and request a deep tissue massage or Swedish massage, what you think you’re requesting and what your therapist is trained to know, may be very different. So, before we get into this I want you to clear your mind of any negative thoughts towards either one of these techniques, and open your mind to balance the information.  

Keep in mind that anytime you have a session with a massage therapist there should be a discussion of your desired results and goals for the visit as well as an understanding that you help to define the techniques and pressure used during your session. Never hesitate to let your massage therapist know if you have any discomfort or pain during the session so that they can adjust their techniques and pressure accordingly.  

Every massage therapist is different, but there are four common movements in Swedish massage. Effleurage is a smooth, gliding stroke used to relax soft tissue. Petrissage is the squeezing, rolling, or kneading that follows effleurage. Friction involves movement in opposing directions that cause layers of tissue to rub against each other or separate. Tapotement is a short, alternating tap done with cupped hands, fingers, or the edge of the hand. These combined with stretching and/or mobilization of joints is generally what you can expect during a typical Swedish massage. All of these Swedish techniques can be done with light or heavy pressure; it’s generally just a broad pressure. 

Deep tissue massage is used when there are specific areas that may need a little more attention due to soreness, stiffness, or injury. Deep tissue massage involves more focused pressure and pinpoint techniques and mobilizations. While your therapist may apply deeper pressure at certain times, that’s not the defining difference between these two common techniques. Swedish massage is meant to relax the body and mind, while deep tissue massage is focused on relieving tension and helping with muscular injuries in specific areas.  

The key here is knowing the difference between what pressure is helping during your session, and what pressure is uncomfortable and may end up doing more harm than good. Again, in any session there should be an understanding between you and your therapist as to what pressure will work best, and you should inform your therapist if you feel the pressure is too much or too little, so they can adjust their technique accordingly. Don’t ever be afraid to speak up. 

Remember, everyone’s body is different, which results in the needs of their sessions to be different. There are those that don’t feel as if they’ve had a good massage if the pressure during the massage was ‘light’ leaving them somewhat sore. Others prefer massages that simply relax them without any other goals. What you need from your session is what you need. Getting a Swedish massage doesn’t necessarily mean light pressure, and a deep tissue massage isn’t necessarily going to leave you in pain. No session, no matter what it’s called, should be painful. There is a clear difference between something being uncomfortable, so you may tense slightly at first but then can breathe through it pretty easily, and that which is painful, so you’re unable to breathe and relax through it, causing more harm than good.  

Don’t feel like you must stick it out in a massage that is causing you more than a little discomfort because you feel that you won’t reap the benefits without it. Know your body and know the signals your body is sending to inform you of what feels uncomfortable and what is detrimental. If you can’t relax through it, or your muscles are tensing you may need to ask your massage therapist to lighten their pressure. Also remember that light pressure done by a massage therapist that is educated on your needs and the proper way to administer them can be just as effective as deep pressure. If your massage therapist is going lighter, and you feel you would like a little more depth into the stroke, inform them.  

The main point that I want you to take from this is that your session is your session. Your massage therapist wants to provide you with a service that you are happy with, and for you to return to achieve your wellness goals. An open line of communication with your massage therapist before, during, and after will help them to make sure that you received what you needed out of the session and that you are walking out of there better than you walked in. Make sure that you are giving your massage therapist the opportunity to adjust the treatment where needed to fit you, as well as letting them know what your body responded to best. Massages should not only be helpful, they should also be enjoyable.

(info courtesy of My Massage World)

Get up, get up, get up!

The key to a healthy lifestyle is making healthy food choices and staying active, right? While that seems like an easy goal to achieve, we all know that life gets in the way. If you work at a job that doesn’t allow you to get enough movement or your schedule doesn’t make time for working out, living an active lifestyle can be difficult. You may have heard that sitting is the new smoking, but just how does sitting affect your health? 

There are a few issues that immediately come to mind and, if you keep up with any health news, shouldn’t come as much of a surprise, such as a decrease in metabolism and increased risk of obesity; but there are other health issues associated with prolonged inactivity that you need to be aware of as well.  

When you sit for long periods, your blood pumps slower, and your muscles tend to burn less fat (which also depends on your normal activity level, by the way). This can increase the risk of fatty acids building up in your cardiovascular system. Prolonged periods of sitting can also affect your body’s ability to respond to insulin, increasing your chances of developing diabetes. Excess insulin production encourages abnormal cell growth, which may be linked to an increased risk of colon, breast, and endometrial cancers. Sitting for longer periods of time can also lead to poor circulation, specifically in the legs, which can result in swelling, varicose veins, and even blood clots. 

While all those side effects may not be immediately noticeable, there are some more obvious benefits you’ll see if you change up your habits and get moving more. For example, the first thing we often want to do after eating a nice meal is sit down and relax; but sitting down directly after eating can slow down digestion and lead to bloating, heartburn, and constipation. Getting your blood pumping after a meal, even with just a casual walk, can improve digestion and prevent many common complaints associated with it. 

The more you sit the less blood flow and oxygen you get to your brain, which you need for the release of mood enhancing chemicals as well as, of course, cognitive function. In other words, get up and move every once in a while, to get a mood boost as well as to keep your mind sharp. 

Let’s not forget what we often work with in the massage industry, the direct muscular effects of sitting for prolonged periods; like shoulder, neck, and jaw tightness which can lead to headaches, nerve impingements, and any number of other pain complaints. Your back, legs, and hips are greatly affected by that stationary position as well. 

While at first glance the effects of sitting seem to be very minute, when you look at the bigger picture there is a lot to consider. This isn’t to make you terrified to sit, or to make you think that if you have a job that keeps you in a static position that you’re guaranteed to have problems. Instead, I hope you’ll take this information and keep in mind ways to get more activity into your daily life wherever possible. You don’t need to be walking and running all day every day to be healthy. Let’s face it, sedentary jobs are far more common at this point in time. But there are ways to get more activity throughout your day and stay healthy without changing jobs or rearranging your entire schedule. 

1) Park your car further away from the entrance: This will give you a few extra steps which will be useful if you sit most of the day. 

2) Take the stairs instead of the elevator: Get your heart rate up and those feel-good endorphins pumping while climbing the stairs.  

3) Deliver messages directly instead of emailing your co-workers: Interacting directly with your co-workers will not only give you the mental benefits of socializing, but it will also help you to step away from your desk a little more frequently.  

4) Set a timer for every half hour to hour and a half: Have a timer that you can set to go off every 30-90 minutes; whatever is best for your type of work and schedule. You don’t have to go run a 5k when it goes off, just get up, stretch, walk a lap or two around the office, go outside for a few minutes, or anything else to just take a break from your work and move your body a bit. Just 5 or 10 minutes can have a major impact. These types of breaks not only get your heart working and break up those periods of sitting, but studies have shown you’re actually more productive in your work as well. 

No matter what your job entails, if it leaves you sedentary for long periods, find ways to get moving! Just implementing a few of these practices can get your body moving more and decrease the risks associated with prolonged sitting. 

(info courtesy of My Massage World)