Massage has been an important part of my health and fitness regimen over the past 20 years. I don’t look at it as an indulgence or luxury reserved for those who have a disposable income and free time. Instead, I see massage as part of what keeps me drug, surgery and injury-free while being able to enjoy doing everything I want to do in fitness and leisure activities. Regular massages help keep me pain-free as well. They help keep my sinuses open, my muscles fluid and my stress-level low.

Other countries have recognized the value of massage in disease prevention. Even here some health care providers may reimburse for massage therapy to relieve stress and pain.

Massage may be the oldest and simplest form of medical care. According to www.holisticonline.com, Egyptian tomb paintings show people being massaged. In Eastern cultures, massage has been practiced continually since ancient times. A Chinese book from 2,700 B.C., It was one of the principal method of relieving pain for Greek and Roman physicians. Julius Caesar was said to have been given a daily massage to treat neuralgia. "The Physician Must Be Experienced In Many Things," wrote Hippocrates, the father of Western medicine, in the 5th century B. C., "but assuredly in rubbing... for rubbing can bind a joint that is too loose, and loosen a joint that is too rigid." In 1813 the Royal Central Institute was established in Stockholm Sweden where massage movements were scientifically studied. The most commonly known type of massage – Swedish – has become the basis of all Western forms of massage treatments.

Benefits and Contraindications of Massage

“Massage increases the blood, oxygen and nutrients flowing in the body,” explained Jan Rovecamp, my massage therapist for many years. “Not only does massage relax you, but it has a chemical effect as well. When a muscle becomes warm from blood flow, the fascia (soft tissue) becomes more liquid and malleable.” It improves circulation and can improve lymphatic drainage, she said.

Different kinds of massage can address different issues (see below); however, in general massage may help breathing, lower the heart and pulse rate, detoxify the body system, assist weight loss, stimulate activity in skin and its glands, improve muscle tone, soothe and relax nerves, relieve stress and relieve emotional tension and pain. Conditions where massage may not be recommended include acute inflammation, redness, swelling, skin rash, difficulty breathing or varicose veins.

A massage should be a relaxing, pleasurable experience. The pain or pressure felt during some types of massage should always be temporary Finding the right therapist and the appropriate style can be daunting. The following are a brief description of some of the more popular massage techniques available.

Types of Massage

Swedish Massage is a general whole body massage using oils with gentle strokes on the skin. “You use superficial strokes with the palms or fingers--either long flowing strokes, percussive strokes or circular strokes,” said Granetta Colemen, massage therapist at Healthy Motions Massage Therapy studio. “Therapists may blend Swedish with other techniques.” Seated Massage is usually a half hour and focuses on the upper back and neck. A client is fully clothed. It is good for someone new to massage.

Deep Tissue Massage uses increased pressure to reach deeper muscle tissue. Therapists often use other parts of their body such as fists, elbows and forearms to generate deeper pressure in an area where tension is felt, explained Granetta. Ho

The Teal Center in Arlington specializes in Neuromuscular Massage for the treatment of chronic and acute muscular pain. It includes careful observation and evaluation of posture and movement patterns followed by specific and thorough manipulation of muscles, tendons, ligaments, and fascia to release contracted tissue, increase circulation, erase trigger points, reduce nerve entrapment, and correct postural distortion. These techniques are very effective in the treatment of pain due to injury, stress, repetitive strain, postural distortion, post surgical syndromes, and chronic neuromuscular conditions.

Sports Massage combines various massage techniques, such as deep tissue, pressure-point therapy, cross joint mobilization and compression to enhance athletic performance. It is also used to help athletes perform free of pain and injuries. It can accelerate a body’s recovery processes should an injury occur.

Thai Massage is an ancient art practiced by Buddhist monks in temples. It loosens and stretches muscles, improves movement and releases pain. “My clients report a feeling of tallness, better sleep and migraine relief,” explained Vanessa King, a massage therapist and yoga instructor who specializes in Thai massage. “The meditative rhythm of the massage quiets the mind and allows a client to let go.”

She said she combines stretching palming meridians and acupressure along the pressure points of the body in a meditative flow that is often compared to a gentle chiropractic treatment, yoga class or physical therapy. Its great for back pain, should/neck tightness and stress,” she said. She also works with people who have active cancer and hepatitis among other serious conditions. The only contraindications may be severe osteoporosis.

Last month I received my first Hot Stone Massage from Granetta Coleman. I had heard about hot stone massages and I was curious. Lying face down on a massage table Granetta placed smooth, hot stones along my spine. She also placed stones in my hands and strapped stones to my feet. She then began to systematically stroke my body with stones.

At first the stones were very hot, but within a few minutes I could feel the heat being absorbed by my body. It was exquisite. I then turned around and Granetta placed stones on the table for me to lie on and reapplied hot stones to my feet and hands. She continued stroking with different shaped stones. When the hour was over I floated out of her studio and continued to float for the rest of the evening. I had a deep, restful night’s sleep. Granetta recommends hot stone for a person with chronic tension, arthritis and for people with sinus problems. It is also good for a regular exerciser because the heat from the stones loosens muscles.

Like many therapists Jan Rovecamp uses several massage techniques when giving a massage. “Communication is vital between client and therapist,” she said in deciding what techniques will work best. Jan might use a gentle technique – Craniosacral Massage – that deeply relaxes and balances the spine and the head. The cranio refers to the cranium which is the bony part of the head. Sacral refers to the bony bottom of the spine called the sacrum. Craniosacral therapy is a manipulation of the head and bottom of the spine to restore optimum fluid movement. It can be especially useful in treating headaches, jaw probems, whiplash and back pain.

Finding a Massage Therapist

Once you decide the kind of massage you need the next step is to seek a professional that can accommodate your needs. One way to find a therapist is through a word-of-mouth referral. Another is to receive a referral from the American Massage Therapy Association, www.amtamassage.org or The Potomac Massage Therapy Institute. www.pmti.org.

For a hot stone massage, contact health Motions Massage Therapy, www.HealthyMotions.com. For a Thai massage contact Vanessa King, 202-375-3701. To contact Jan Rovecamp call, 202-543-1419. To contact the Teal Center for Therapeutic Bodywork, visit www.tealcenter.com.

Pattie Cinelli is a health and fitness writer, personal fitness trainer and lecturer in the Washington metropolitan area. She can be reach at fitness@pattiecinelli.com.