You stretch them. You roll them. You ask someone to press on the sore spot. They feel better for a few minutes, then the tightness returns.

Tight shoulders are one of the most common reasons people book a massage, but the shoulders themselves are not always the whole problem.

Often, they are simply where your body stores the evidence.

Your shoulders may be working all day

Modern life gives the upper body very little rest.

Typing, driving, scrolling, lifting, carrying bags and looking down at a phone can all keep the muscles around the neck and shoulders active for hours at a time.

The effort may be small, but it is continuous.

A heavy gym session might last an hour. Poor posture at a desk can quietly continue for eight.

Over time, the muscles can begin to feel shortened, tired and permanently “switched on.”

Stress changes how you hold your body

Stress does not only happen in your thoughts. It often shows up physically.

When people feel under pressure, they may:

• Raise their shoulders slightly
• Clench their jaw
• Breathe more shallowly
• Tighten their upper back
• Sit more rigidly
• Sleep less comfortably

Most people do not notice this happening. By the end of the day, however, the body certainly has.

This is why shoulder tension can appear during busy periods even when you have not done any unusual physical activity.

The sore spot may not be the source

A painful area does not always mean that exact spot is causing the problem.

For example, tightness around the shoulder may also be influenced by the:

• Neck
• Upper back
• Chest
• Shoulder blade muscles
• Jaw
• Arms and forearms

If you spend much of the day reaching forward toward a keyboard or steering wheel, the muscles across the chest can become tight while the upper-back muscles work harder to hold you upright.

Simply pressing on the sore shoulder may feel good, but a more complete treatment often needs to look at the surrounding areas as well.

Why stretching does not always fix it

Stretching can help, but it is not a magic reset button.

If you stretch your shoulders for thirty seconds and then return to the same position for the next three hours, the tightness is likely to return.

The body adapts to what you do most often.

Small, regular changes usually work better than one heroic stretch at the end of the day.

Try:

• Changing position every 30 to 60 minutes
• Letting your arms hang loosely for a moment
• Gently moving your shoulder blades backward and downward
• Raising your screen closer to eye level
• Supporting your forearms while typing
• Taking several slow, relaxed breaths

No complicated routine is required. Consistency beats enthusiasm followed by immediate forgetting.

How massage may help

Massage can help reduce the feeling of muscular tension, improve comfort and make it easier to move stiff areas.

A therapist can also work beyond the obvious sore spot, including the upper back, neck, chest, arms and shoulder blades where appropriate.

The pressure should be firm enough to feel useful but not so strong that you are bracing against it.

More pain does not automatically mean more benefit.

In fact, if you spend the entire treatment holding your breath and gripping the table, your muscles have rather missed the relaxation memo.

What to tell your therapist

The more information you provide, the easier it is to tailor your treatment.

Mention:

• Where you feel the tightness
• Whether it is on one side or both
• What type of work you do
• Whether you drive frequently
• Your usual sleeping position
• Any recent gym, cycling or lifting activity
• Whether the discomfort travels into your arm or hand
• Any previous injuries

Also speak up during the massage. Pressure is personal, and your therapist cannot accurately judge your comfort from silence alone.

When should shoulder pain be checked?

Massage is not a substitute for medical assessment.

Seek appropriate medical advice if your shoulder discomfort follows an injury, is severe, is getting progressively worse or is accompanied by weakness, numbness, chest pain, shortness of breath or pain travelling down the arm.

Persistent pain that does not improve should also be assessed.

The bottom line

Your shoulders may feel tight because they are doing more work than you realise.

Long periods of sitting, driving, phone use, stress and poor recovery can all contribute. Massage may help relieve the immediate tension, but the best results usually come from combining treatment with small changes to your daily habits.

Your shoulders do not necessarily need a complete lifestyle transformation.

They may just need a break.

Carrying the day in your shoulders?

Book a massage at The Rub and let your therapist tailor the treatment to the areas that feel tight, tired or overworked.

You book a massage expecting to leave feeling refreshed, relaxed and ready to take on the day. But sometimes, instead, you walk out feeling sleepy, slightly heavy or as though you could happily take a two-hour nap.

Is that normal?

Usually, yes.

Your body has shifted out of “go mode”

Many of us spend much of the day in a low-level state of alertness. Work deadlines, phone notifications, traffic, family responsibilities and poor sleep can all keep the body feeling tense, even when we do not consciously notice it.

Massage gives you permission to stop.

As your breathing slows and your muscles begin to relax, your nervous system can shift away from its usual high-alert state. Once the body finally eases off the accelerator, you may suddenly notice just how tired you were.

The massage has not necessarily made you tired. It may simply have removed some of the tension that was masking your fatigue.

Deep relaxation can feel unfamiliar

Some people are so used to tight shoulders, a clenched jaw or a constantly busy mind that genuine relaxation feels almost unusual.

After a massage, the body may feel softer, heavier and calmer. This is often interpreted as tiredness, but it can simply be the sensation of your muscles no longer working overtime.

Think of it as your body saying, “Great, we can finally stand down.”

The type of massage can make a difference

A gentle relaxation massage may leave you feeling peaceful and sleepy, while a firmer sports or deep-tissue treatment can sometimes make the muscles feel temporarily fatigued.

If areas of your body have been tight or overworked for a long time, focused massage can leave them feeling similar to how they might feel after exercise: looser, but slightly tender or tired.

This should generally be mild and short-lived. Massage does not need to be painfully intense to be effective, so tell your therapist when the pressure feels too strong.

Should you drink extra water?

It is a good idea to arrive reasonably hydrated and have some water after your appointment, especially if you have been exercising, travelling or spending time in hot weather.

However, you do not need to force down litres of water to “flush out toxins.” Your liver and kidneys already handle the body’s waste-removal processes.

A normal drink of water, a light meal and a little rest are usually all that is required.

How to get the best result after your massage

After your treatment, try to avoid immediately rushing back into a packed schedule.

A few simple choices can help the relaxed feeling last longer:

• Take a short walk rather than sitting immediately.
• Avoid a very intense workout straight afterward.
• Have a normal meal and stay comfortably hydrated.
• Take a warm shower or bath if your muscles feel tender.
• Aim for a good night’s sleep.

You may also notice that you sleep particularly well on the night of your massage.

When should you mention how you feel?

Feeling relaxed, sleepy or mildly tender after a massage is common. However, tell your therapist if you experience sharp pain, significant bruising, dizziness, numbness or discomfort that continues to worsen.

Your massage should always be adjusted to suit your body, comfort level and reason for booking.

The bottom line

Feeling tired after a massage is often a sign that your body has finally slowed down.

Rather than seeing it as a negative side effect, it may be worth treating it as a reminder: you were probably carrying more stress and tension than you realised.

Sometimes the most productive thing your body can do is rest.

Ready to give your body a chance to switch off?

Book a massage with The Rub and let our therapists tailor the pressure and treatment style to how your body feels on the day.

To get the best out of your massage experience, it’s important to communicate openly and effectively with your massage therapist. Here are a few tips to enhance your session and maximize the benefits:

1. Communicate your needs: Before the massage begins, have a short conversation with your therapist about your specific goals and any areas of concern. Whether you’re seeking relaxation, pain relief, or stress reduction, let them know. Discuss any medical conditions, injuries, or allergies you may have as well. This will help the therapist customize the massage techniques and pressure to suit your individual needs.
2. Relax and let go: During the massage, it’s crucial to relax your mind and body. Take deep breaths and consciously release tension with each exhale. Allow the therapist’s skilled hands to work their magic without any unnecessary muscular tension. Clear your mind of distractions and focus on the sensations and benefits of the massage. If you feel any discomfort or the pressure is too intense, don’t hesitate to communicate with your therapist. Remember, they are there to ensure your comfort and well-being throughout the session.

By following these guidelines, you can optimize your massage experience and reap the full benefits of relaxation, pain relief, improved circulation, and overall well-being. Remember, communication and relaxation are key to getting the most out of your massage session. Enjoy the experience and allow your body and mind to fully unwind and rejuvenate.

A growing body of research indicates massage therapy can benefit the immune system to help prevent cold and flu during winter months.

People looking to fend off cold and flu as the winter months arrive should speak to a massage therapist about prevention strategies. Regular massages have been shown to make the immune system stronger, according to studies.

“Researchers working with patients with compromised immune systems have found massage therapy can improve how the immune system functions,” said Jeff Smoot, President of the American Massage Therapy Association (AMTA). “Those same benefits translate to people seeking to fight off the common cold, flu and other seasonal illnesses.”

Massage therapy increases the activity level of the body’s white blood cells that work to combat viruses. According to research from Cedars-Sinai, participants in a Swedish massage group experienced significant changes in lymphocytes, which play a large role in defending the body from disease.ⁱ A lymphocyte is one of the three subtypes of white blood cells in the immune system.

In a controlled study composed of HIV-positive adolescents, participants who received massage therapy showed enhanced immune function by the end of the 12-week study. The immune changes included increased white blood cells knowns as natural killer (NK) cells, which provide rapid responses to viral-infected cells.ⁱⁱ

An additional randomized study found women with stage 1 and 2 breast cancer may benefit from massage therapy for enhancing dopamine and serotonin while also increasing NK cell number and lymphocytes. Immediate massage benefits included reduced anxiety while the long-term impact increased serotonin values, natural killer cell numbers and lymphocytes,ⁱⁱⁱ which work to strengthen the immune system and cognitive function during sickness.

https://www.prnewswire.com/news-releases/massage-therapy-may-boost-immune-system-to-combat-cold-flu-300171787.html

http://www.amtamassage.org

Our Wellington Store has moved to:

100 Willis Street, 200 metres up from our current store.

3 Ways Massage Can Impact Your Self-Care

Stress, anxiety, and pain can dramatically restrict anyone’s lifestyle and negatively affect their overall health. Take care of yourself. Research on the benefits of massage therapy gives strong evidence for including massage as part of an approach to staving off pain and relieving stress and anxiety.

Stress

Anyone who has ever had a massage to relax knows its effect, but research shines a light on the science behind what takes place during massage. For more than 20 years, studies have shown some of the positive effects of massage therapy for relaxation. In a study on the effect of trigger point therapy¹, there was a significant decrease in heart rate, systolic blood pressure⁸, and diastolic blood pressure⁸. Measures of oxygen consumption, blood pressure, and salivary cortisol levels were all lower after a 10 to 15 minute chair massage in controlled studies.^{2, 3, 4} Changes in psychological states have been measured by physiological responses^{1, 3}, the Perceived Stress Scale^5,6, the POMS Depression Scale^4,5, and the Anxiety State Scale.⁴

Anxiety

Research continues to document the impact for relief of anxiety and depression for people in a wide range of health situations.^{8, 9, 10, 11} For example, one randomized study found women with stage 1 and stage 2 breast cancer benefited from regular massage therapy sessions. The immediate massage benefits included reduced anxiety, depressed mood and anger, while the long-term impact reduced depression and increased serotonin values. Serotonin, a neurotransmitter with functions in various parts of the body, works to regulate mood, appetite, sleep, memory and learning.

Pain

From the muscle strain and soreness when you overdo it to serious or chronic pain, massage therapy is showing positive results. Consumers are learning its value, as 41 percent of American adults who had a massage in the past five years indicate they sought it for pain relief.¹²

A meta-analysis of research on massage therapy for pain conducted by Samueli Institute in 2016 concluded that massage therapy should be strongly recommended for pain management. The analysis reviewed 67 published studies on the impact of massage therapy on pain.¹³

References

1. Delaney, J.P., Leong, K.S., Watkins, A., & Brodie, D. (2002). The short-term effects of myofascial trigger point massage therapy on cardiac autonomic tone in healthy subjects. Journal of Advanced Nursing, 37, 364-71.
2. Boone, T., Tanner, M., & Radosevich, A. (2001). Effects of a 10-minute back rub on cardiovascular responses in healthy subjects. American Journal of Chinese Medicine. 29, 47-52.
3. Cady, S. H., & Jones, G. E. (1997). Massage therapy as a workplace intervention for reduction of stress. Perceptual & Motor Skills, 84, 157-158.
4. Field, T., Ironson, G., Scafidi, F., Nawrocki, T., Goncalves, A., Burman, I., Pickens, J., Fox, N., Schanberg, S., & Kuhn, C. (1996). Massage therapy reduces anxiety and enhances EEG pattern of alertness and math computations. International Journal of Neuroscience, 86, 197-205.
5. Brennan, M.K. & DeBate, R. (2004).The effect of chair massage on stress perception of hospital bedside nurses. Massage Therapy Journal 43, (1), 76-86.
6. Field, T., Quintino, O., Henteleff, T., Wells-Keife, L., & Delvecchio-Feinberg, G. (1997). Job stress reduction therapies. Alternative Therapies in Health and Medicine, 3, (4), 54-56.
7. MacDonald, G. (1998). Massage offers respite for primary care givers. The American Journal of Hospice & Palliative Care, Jan/Feb, 43-47.
8. Jane, S.W., Wilkie, D.J., Gallucci, B.B., Beaton, R.D., Huang, H.Y. (2009). Effects of a Full-Body Massage on Pain Intensity, Anxiety, and Physiological Relaxation in Taiwanese Patients with Metastatic Bone Pain: A Pilot Study. J Pain Symptom Manage. 37(4):754-63.
9. Imanishi, J., Kuriyama, H., Shigemori, I., Watanabe, S., Aihara, Y., Kita, M., Sawai, K., Nakajima, H., Yoshida, N., Kunisawa, M., Kawase, M., Fukui, K. (2007). Anxiolytic Effect of Aromatherapy Massage in Patients with Breast Cancer. Evid Based Complement Alternat Med.
10. Smith, M., Reeder, F., Daniel, L., Baramee, J., Hagman, J. (2003). Outcomes of touch therapies during bone marrow transplant. Alternative Therapies in Health and Medicine, 9(1) 40-49.
11. Hughes, D., Ladas, E., Rooney, D., Kelly, K. (2008). Massage therapy as a supportive care intervention for children with cancer. Oncol Nurs Forum, 35(3):431-42.
12. American Massage Therapy Association annual consumer survey conducted by ORC International, July 2017.
13. Crawford C, Boyd C, Paat C, et al. The Impact of Massage Therapy on Function in Pain Populations – A Systematic Review and Meta-analysis of Randomized Controlled Trials: Part I, Patients Experiencing Pain in the General Population. Pain Medicine, first published online: 10 May 2016.

https://www.amtamassage.org/research/Massage-Therapy-Research-Roundup/Research-Roundup–Benefits-of-Massage-Therapy-for-Self-Care.html

5 Sports Massage Benefits

From beginner athletes to elite competitors, massage therapy offers a variety of important health benefits. Learn more about how you can benefit from adding massage therapy to your fitness regime.

Individuals who participate in exercise and athletic programs who seek enhanced performance, improved conditioning, faster recovery, injury prevention and assistance in maintaining peak fitness can benefit from massage therapy.

https://www.amtamassage.org/articles/1/News/detail/3574/5-sports-massage-benefits

Stress, anxiety, and pain can dramatically restrict anyone’s lifestyle and negatively affect their overall health. Take care of yourself. Research on the benefits of massage therapy gives strong evidence for including massage as part of an approach to staving off pain and relieving stress and anxiety.

Stress

Anyone who has ever had a massage to relax knows its effect, but research shines a light on the science behind what takes place during massage. For more than 20 years, studies have shown some of the positive effects of massage therapy for relaxation. In a study on the effect of trigger point therapy1, there was a significant decrease in heart rate, systolic blood pressure8, and diastolic blood pressure8. Measures of oxygen consumption, blood pressure, and salivary cortisol levels were all lower after a 10 to 15 minute chair massage in controlled studies.2, 3, 4 Changes in psychological states have been measured by physiological responses1, 3, the Perceived Stress Scale5,6, the POMS Depression Scale4,5, and the Anxiety State Scale.4

Anxiety

Research continues to document the impact for relief of anxiety and depression for people in a wide range of health situations.8, 9, 10, 11 For example, one randomized study found women with stage 1 and stage 2 breast cancer benefited from regular massage therapy sessions. The immediate massage benefits included reduced anxiety, depressed mood and anger, while the long-term impact reduced depression and increased serotonin values. Serotonin, a neurotransmitter with functions in various parts of the body, works to regulate mood, appetite, sleep, memory and learning.

Pain

From the muscle strain and soreness when you overdo it to serious or chronic pain, massage therapy is showing positive results. Consumers are learning its value, as 41 percent of American adults who had a massage in the past five years indicate they sought it for pain relief.12

A meta-analysis of research on massage therapy for pain conducted by Samueli Institute in 2016 concluded that massage therapy should be strongly recommended for pain management. The analysis reviewed 67 published studies on the impact of massage therapy on pain.13

References

1. Delaney, J.P., Leong, K.S., Watkins, A., & Brodie, D. (2002). The short-term effects of myofascial trigger point massage therapy on cardiac autonomic tone in healthy subjects. Journal of Advanced Nursing, 37, 364-71.
2. Boone, T., Tanner, M., & Radosevich, A. (2001). Effects of a 10-minute back rub on cardiovascular responses in healthy subjects. American Journal of Chinese Medicine. 29, 47-52.
3. Cady, S. H., & Jones, G. E. (1997). Massage therapy as a workplace intervention for reduction of stress. Perceptual & Motor Skills, 84, 157-158.
4. Field, T., Ironson, G., Scafidi, F., Nawrocki, T., Goncalves, A., Burman, I., Pickens, J., Fox, N., Schanberg, S., & Kuhn, C. (1996). Massage therapy reduces anxiety and enhances EEG pattern of alertness and math computations. International Journal of Neuroscience, 86, 197-205.
5. Brennan, M.K. & DeBate, R. (2004).The effect of chair massage on stress perception of hospital bedside nurses. Massage Therapy Journal 43, (1), 76-86.
6. Field, T., Quintino, O., Henteleff, T., Wells-Keife, L., & Delvecchio-Feinberg, G. (1997). Job stress reduction therapies. Alternative Therapies in Health and Medicine, 3, (4), 54-56.
7. MacDonald, G. (1998). Massage offers respite for primary care givers. The American Journal of Hospice & Palliative Care, Jan/Feb, 43-47.
8. Jane, S.W., Wilkie, D.J., Gallucci, B.B., Beaton, R.D., Huang, H.Y. (2009). Effects of a Full-Body Massage on Pain Intensity, Anxiety, and Physiological Relaxation in Taiwanese Patients with Metastatic Bone Pain: A Pilot Study. J Pain Symptom Manage. 37(4):754-63.
9. Imanishi, J., Kuriyama, H., Shigemori, I., Watanabe, S., Aihara, Y., Kita, M., Sawai, K., Nakajima, H., Yoshida, N., Kunisawa, M., Kawase, M., Fukui, K. (2007). Anxiolytic Effect of Aromatherapy Massage in Patients with Breast Cancer. Evid Based Complement Alternat Med.
10. Smith, M., Reeder, F., Daniel, L., Baramee, J., Hagman, J. (2003). Outcomes of touch therapies during bone marrow transplant. Alternative Therapies in Health and Medicine, 9(1) 40-49.
11. Hughes, D., Ladas, E., Rooney, D., Kelly, K. (2008). Massage therapy as a supportive care intervention for children with cancer. Oncol Nurs Forum, 35(3):431-42.
12. American Massage Therapy Association annual consumer survey conducted by ORC International, July 2017.
13. Crawford C, Boyd C, Paat C, et al. The Impact of Massage Therapy on Function in Pain Populations – A Systematic Review and Meta-analysis of Randomized Controlled Trials: Part I, Patients Experiencing Pain in the General Population. Pain Medicine, first published online: 10 May 2016.

Article from AMTA, see www.amtamassage.org

Massage Therapy Can Help Lower Blood Pressure & Control Stress

In a recent study in the International Journal of Preventive Medicine, researchers concluded massage therapy could serve as an effective intervention in controlling blood pressure in pre-hypertensive women. The study showed that the immediate results of lowered blood pressure lasted up to 72 hours after massage. FULL STUDY »