Everybody likes to be massaged. Whether babies or elderly people, from sportsmen to lovers, all can make the most of this type of communication. Encouraging relaxation, massage helps to alleviate stress, to unknot tense and painful muscles, to relieve headaches and to remedy sleeping problems. Massage is also invigorating, as it improves the functions of organs, facilitates recovery, tones up muscles, giving the feeling of renewed energy. Let me introduce you to massage by showing you some simple techniques ; it is a precious gift for yourself and for others.
The touch is a powerful and appreciable way of communication. Offering your hand and touching are natural gestures, to feel the shape or the texture of a thing, or to react to someone, or to comfort them. A mother caresses her child, we stroke our pets, lovers caress and when we accidentally bump into furniture, we rub ourself instinctively.
However, many social conventions govern the touch. A handshake, a nod, a kiss on the cheek are conventional greetings that do not necessarily carry any emotion. In fact, our social approach to physical contact goes against our instincts and our natural needs. Fortunately, we have rediscovered the curative power of massage and other types of contact therapy, that have been recognized in other cultures for thousand of years.
Whilst massage can tone up, it can also loosen both body and mind. Skin, blood and lymphatic systems are stimulated, which accelerates the circulation, encourages the regeneration of cells and eliminates toxins. As your muscles relax, joints loosen and nerves become calm, producing a general impression of well-being. The five effects of massage are :
1. The nervous system
The nervous system is extremely complex and transmits messages from the brain to the rest of the body. The part of the nervous system which governs numerous physiological functions begins from the base of the skull and passes down the length of the spinal cord, protectred by the vertebrae. Millions of nerve ends cross the organism, controlling its functions. Depending upon the depth of massage movements, we can stimulate or alleviate these nerve ends.
2. Skin
Massage promotes an increase of the blood's circulation, which encourages the exfoliation of dead cells from the upper layer of the epidermis, tones up skin and facilitates the process of cell renewal ; it helps to preserve the collagenous fibres, which give springiness and resistance to the skin and slows down the formation of wrinkles ; finally, it governs the activity of the sudoriparous and sebaceous glands, which lubricate and hydrate the skin.
3. Muscles
With the increase of blood flow, the nourishing substances in the blood circulate better. Massage is greatly appreciated by sportsmen and women, because it improves the muscular tone and mobility and encourages the elimination of toxins after physical exercise. Thanks to regular massages, strains heal more quickly, while cramps to the calf and other muscular stiffness disappear. Before a session of gymnastics, the massage warms and softens muscles, whilst afterwards, it relieves pain.
4. Circulatory and lymphatic systems
When dilating the blood vessels, the massage increases the blood circulation. A good circulation brings to billions of cells of the body the necessary quantities of oxygen and nourishing substances, transported by the blood. It is a vital element for the good working of the organs, muscles and limbs.
The increase of blood circulation also allows the stimulation of the lymphatic system, which absorbs and eliminates toxins. Unlike blood circulation, which is governed by the heart, the lymphatic system depends entirely, for its good working, on muscular action. Massage accelerates the out-flow of the lymph, which permits a better filtering and a better elimination of toxins. An efficient lymphatic system ensures a better immune defence system and helps to fight better against infections and illnesses.
5. Digestion
Massage mobilises the digestive system, improving the processes of both assimilation and elimination, which helps to solve problems of constipation and flatulence. The digestive system is quick to react to stress and whilst decreasing anxiety and nervous tension, regular massage has a regulating effect on the digestion.
When we think of massage, we often imagine vigorous kneading and thumping, which we associate with harsh treatments of « health-farm » establishments. Actually, a firm massage can achieve a lot of well-being without causing discomfort. Alternating energetic and softer movements creates a combination to alleviate nervous tension and to relieve muscular pains, whilst stimulating and toning up the body. The Swedish massage includes four main types of movement. Familiarise yourself with them before beginning.
1) Touch consists of long, affectionate movements, executed with the dish of the hand. Very soothing, it is often used to apply oils to the body. You can use just one hand, or work at the same time with both hands, or alternate them.
2) Kneading consists of pressing and compressing, to roll and to raise skin and muscles. These movements strengthen the skin, whilst stimulating the deep layers and the blood flow. It also improves the lymphatic circulation. Normally, we only work upon one muscle, or muscle group.
3) Friction is a circular, penetrating movement, which works with the tips of fingers or their joints, a deep direct pressure on a zone of specific muscular tension. Useful to concentrate on a very hard resistance zone, or on a muscular spasm of the back.
4) Tapping is fast and stimulating. These movements include hatchings, kneading, bangs, plungers, and many manoeuvers can appear brutal, but, when well executed, they are not painful.
Baby massage
Newborns react instinctively when we touch them and a baby's massage by her mother contributes to reinforcing their links. All infants are extremely sensitive to caresses. See how your baby tightens their hands and folds their toes to your touch. There is no established sequence for massaging a baby. Carry out all movements fluidly and softly. A simple movement by touch will reinforce the natural link and will contribute to relief and reassurance. It happens that some regular massages are sufficient to calm babies suffering from colic, or other digestive troubles.
Elderly persons' massage
With age, joints become stiff and painful, rheumatisms and other signs of old age appear. There are many ways to reduce trouble caused by the process of old age. A healthy diet and an active life are more important than ever ; massage can relieve pain and can help to fight against sensations of stiffness and the lack of suppleness. It is not necessary to be lay down to be massaged. You can be perfectly massaged at your neck and shoulders while remaining seated and can put your legs on a stool to be massaged to your calves, feet and ankles.
Reflexology
Most people enjoy a foot massage; it is one of the most appreciated parts of the body. Any kind of foot massage has a beneficial and relaxing effect, but reflexology is a specific method of diagnosis and treatment. This method is based on the principle that the body is divided into ten vertical zones each one corresponding to a part of the foot, which constitutes a real geographical map of the body. An large part of the foot allows the detection of a problem in the corresponding organ and we can solve this problem by massaging the related region of the foot. Reflexology sometimes makes an efficient way to relieve pain and to help the body to recover its balance and well-being.
Yoga
A powerful antidote against the tensions of modern life, yoga is a philosophical exercise to unite the body, the mind and the soul, leading to better health and a more satisfactory personal development. The practice of stances, called Asanas, can help you to develop a flexible body and be in full shape. Exercises act on all functions of the organs, tones up muscles, stimulates the circulation and improves overall health. It has the power to calm the mind, to increase the concerntration and to help the tensions of the daily life.
Origins of Shiatsu go back more than 5000 years ; it originates in the millennial Chinese medicines as acupuncture. It is a modern Japanese therapy that allies the traditional oriental practices to the western technical osteopathy. Literally, the name means « pressure of the finger » although elbows, knees and feet are also used to exercise pressures along the meridian and on points of command, freeing blocked energy. It is a holistic method that permits pain relief and improves the health in all organs.
Meridians of Shiatsu
Shiatsu is a therapy for the experienced, using static pressure on points of command and the specific lines distributed all over the body. Lines which are situated on each side of principal points are called meridians. These meridians, defined as magnetic energy channels, join the main vital organs of the body. Our « Qi » determines our mental, emotional, physical and spiritual state. An unbalance in vital energy levels of the individual can translate as back problems, headaches or many other manner of things. While working with meridians, the therapist frees the energy where she deals with the most vulnerable points, re-establishing the balance in all the organs.
You can use essential oils in your bath, to coat your skin to feed it, to perfume it, or to simply breathe them. The pleasure that they give to you and the diversity of their uses, makes one of the most charming gifts of nature. Essential oils contain the active ingredients of plants in a particularly concentrated and powerful way. This is why it is necessary to use them with caution and never apply them undiluted onto your skin. There are different ways to disperse their perfume and to use their therapeutic property and they do not require a specific material.
We can distribute essential oils in several ways by inhalation, therapeutic massage, distributors, baths, shower, sauna, jacuzzi or hot bath, spray, pillow, perfumes, apples of amber, medley, fragrant handkerchief, rack of shoes, humidifiers, burners, wood fires, fragrant candles, compresses, facial and body oils.
AROMATIC ESSENCES
The aromatic oils extracted from flowers, fruits, leaves, peels, resins and roots have been used for centuries, for their curative properties and their marvelous perfumes. Today, about hundred essential oils are used in food, cosmetics or the pharmaceutical industry and in perfume shops.
Here is a list of the 35 most well known essential oils and their corresponding therapeutic effect:
1) BASILIC
A tonic for the nervous system, basilic helps to fight against tiredness, anxiety and depression. It is effective against colds, bronchitises, fever, gout and indigestion.
2) LAUREL
A pulmonary antiseptic, laurel relieves bronchitis, coughs and colds. It also aids digestion and sleep, alleviates rheumatic pains and in a general way, has a bracing action.
3) BENJOIN
Very useful in the treatment of urinary infection, it also has relaxing and heating actions that are a great help in treating respiratory problems, such as bronchitis, coughs and colds. It is also good for skin infections and gout.
4) BERGAMOTE
Bergamote cools and revives. Antiseptic, it is effective for treating mouth and skin infections, including sore throats. It can lower a fever and helps in the treatment of both bronchitis and indigestion.
5) WOOD OF CEDAR
Used in treating skin infections, such as acne, alopecia, dandruff and eczema, as well as in treating bronchitis. This oil also acts as diuretic to fight against urinary infections.
6) CAMOMILE
Particularly appreciated for its anti-inflammatory and sedative properties, it also fights allergies, anemia, burns, dermatitis, diarrhea, fever, indigestion, insomnia, menstrual pains and problems with menopause, rheumatism, toothache and ulcers.
7) CINNAMON
Use to fight against tiredness and depression, cinnamon is also a respiratory and digestive system tonic, particularly efficient in the treatment of colds, coughs, gastric pains and diarrhea. Possessing some aphrodisiac virtues, cinnamon can help people with problems of impotence.
8) CONSOUDE
Containing allantoine, a substance that encourages the regeneration of cells, oil of consoude is used especially in the treatment of injuries and skin problems, like eczema, psoriasis, mycosis and torn muscles. It can also help to fight stretchmarks, menstrual pains and menopause problems.
9) CYPRESS
Appreciated mainly for its astringent and antispasmodic qualities, oil of cypress can be used to treat circulatory problems, colds, cough, flu, haemorrhoids, menstrual pains, problems with menopause and varicose veins. It also provides a sedative action for nervous tension.
10) EUCALYPTUS
The main component of this oil is eucalyptol, that possesses antiseptic properties. Exercising an anti-inflammatory action, oil of eucalyptus is used in the treatment of asthma, bronchitis, coughs, sinusitis, skin infections, rheumatism and scrapes. A powerful diuretic, it also can reduce fever.
11) DILL
Known for its diuretic and laxative properties, dill aids in the treatment of colics, constipation, digestive, renal and menopause problems and obesity. It can also encourage the rise of milk in a period of nursing.
12) INCESE
It encourages intellectual concentration and acts as an expectorate in cases of bronchitis, coughs, colds and laryngitis. It has the reputation of preserving young skin and reducing wrinkles.
13) GERANIUM
It is sedative and stimulating and therefore, precious in the treatment of nervous tension and depression. Used to treat circulatory and skin problems, in particular scrapes. It is efficient (in footbaths) for chilblains.
14) HYSOPE
Hysope is used for the treatment of cardiovascular problems, due to its stimulating and sedative action. It can regularise arterial tension. It exercises a powerful action on the respiratory system and is very useful in cases of bronchitis, coughs or colds. It also treats illnesses of the skin.
15) JASMINE
Jasmine improves the mood with its antidepressive qualities. Also an aphrodisiac, it can help in the treatment of frigidity and impotence. It also relieves menstrual cramps and alleviates inflammation and skin irritations.
16) JUNIPER
Diuretic and antiseptic, it purifies the urinary tract and constitutes an excellent treatment of cystitis and problems of water retention. Also used against acne, colics, coughs, dermatitis, eczema, flatulence, rheumatisms and skin ulcers.
17) LAVENDER
Its sedative effects and tonics give it a balancing action for the nervous system. Lavender helps to fight migraine. For its varied properties, and notably antiseptic, it can assist in the treatment of numerous skin infections, lung-related infections, as well as digestive problems.
18) LEMON
Highly antiseptic and astringent, lemon is used to treat the skin problems, such as boils and warts. It also helps to fight arterial tension, colds, digestive problems, fever and kidney stones.
19) SCHENANTHE
By reason of its anti-bacterial action, schenanthe helps to fight skin infections, throat pains and respiratory problems.
20) MARJORAM
It is especially useful in the treatment of the nervous system by reason of its antispasmodic properties. It also helps to fight against anxiety, insomnia, arthritis, asthma, bronchitis, circulatory troubles, constipation, headaches, menstrual pains, muscular bruises and rheumatism.
21) MELISSE
Used against melancholy, it has tonic and antispasmodic properties that are very useful in the treament of allergies, colds, diarrhea, hypertension, menstrual pains, migraine and stress, nausea and palpitations.
22) MYRRHE
Anti-inflammatory and expectorant, myrrhe relieves bronchitis, catarrhs, coughs and colds. It is also efficient in digestive treatments, mouth infections, throat irritations and skin problems.
23) NEROLI
Sedative and anti-depressive, neroli helps to fight anxiety, hysteria, emotional shocks, palpitations and insomnia. It also intervenes in the treatment of dermatitis and dry skin, pre-menstrual nervous problems and menopause problems.
24) ORANGE
Refreshing but sedative, orange is a tonic that helps fight against anxiety and depression. It also stimulates the digestive system and proved to be efficient against constipation. Its antiseptic properties are useful in the treatment of mouth ulcers.
25) PARSLEY
Diuretic, parsley proves to be useful in treating urinary and renal problems, as well as water retention. It is rich in vitamin A, very important for healthy hair, skin, teeth and eyes. It is also rich in iron, useful for the blood and liver, as well as during menstruation and menopause.
26) PATCHOULI
Astringent, patchouli is useful in treating capillary and skin problems such as dandruff, acne and eczema. It also encourages the healing of the skin following a cut. It helps to fight depression and anxiety, as well as water retention.
27) PEPPERY MINT
Peppery mint encourages digestion, has a decongestant action and is useful in the treatment of skin problems. It is also recommended in cases of cold, flu, flatulence, headache, indigestion, qualms, toothache and sunburn.
28) SYLVESTRE PINE
Antiseptic, oil of pine is especially beneficial for the respiratory system in cases of bronchitis, catarrh, colds and sinusitis. It also relieves cystitis, arthritis and muscular pains.
29) ROSE
Aphrodisiac and slightly euphoric, the rose is a tonic useful in treating constipation, headaches, mental tiredness and circulation problems, as well as menstrual pains, menopause troubles and skin infections.
30) ROSEMARY
It is an excellent stimulating oil, in particular for the memory. It can help in the treatment of alopecia, bronchitis, colds, dandruff, diarrhea, flatulence, headaches and obesity.
31) SAGE
A tonic, particularly known for its regulating effects on the menstrual cycle, sage can also relieve arthritis, fight bacterial infections, throat pains and water retention.
32) WOOD OF SANDALWOOD
The sedative properties of sandalwood make an excellent treatment for depression and nervous tension. It is also an anti-expectorate and an antispasmodic. Sandalwood helps to fight bronchitis, coughs, qualms, cystitis and it is considered to be an aphrodisiac.
33) TEA TREE
Disinfecting and a powerful antiseptic, tea tree is especially recommended to fight the skin infections such as mycosis, burns, herpes, mouth ulcers and warts. This oil is also very efficient in treating respiratory trouble.
34) THYME
Helping to fight tiredness and anxiety, it is known as an antiseptic and can assist in the treatment of coughs and respiratory system infections. It relieves rheumatic pains and is recommended to take care of bruises and swellings.
35) YLANG-YLANG
Very relaxing if used with moderation, the ylang-ylang is recommended to fight anxiety, depression, insomnia and frigidity. It can also help in the treatment of arterial hypertension and skin infections.
To relax, you have to know how to take a break and keep a balanced view on life. Aromatherapy constitutes a marvelous remedy to troubles of stress, because it uses the euphoristic and reconstituting properties of certain essential oils. It is a natural and efficient solution that avoids the use of tranqulisers and anti-depressants. Oils alleviate the nervous system by stimulating it sufficiently to restore balance and control.
A marvelous way to unknot tension is to the caress the solar plexus. With the left hand, caress the solar plexus (situated just below the sternum) in an anti-clockwise direction. Close your eyes and empty your mind. This movement will uplift you, but it will be more efficient if you use a relaxing oil, such as lavender or geranium. Try it when you take your bath or before you go to bed.
