Flow State Massage is the rubbing or kneading of soft body tissues using hands, arms, elbows, knees, feet, or other parts of the body. It relieves muscle pain, helps in removing waste products and boosts the immune system.
Regular massage decreases cortisol, the primary stress hormone; increases serotonin and dopamine, two neurotransmitters that stabilize mood. It also improves the circulation of blood, enhances flexibility and range of motion and promotes better sleep.
When you are feeling sore or stiff, your first instinct might be to book a massage to improve your circulation. This is a great idea, as your body is very adept at managing its own circulation but it can be improved by external stimulation. Massage is one of the best natural tools for boosting your blood flow, and it can go hand-in-hand with good nutrition, exercise, and adequate sleep.
Circulation isn’t just about blood pressure, it’s mainly about pushing blood through capillary beds that are tiny on a cellular scale. This constant shoving requires that muscles be functional and well-toned. If muscles are tight, the capillaries become compressed and that impairs circulation. When massage stretches and manipulates muscles, the pressure is relieved and the capillaries can expand, improving muscle function.
The squeezing action of some massage techniques can also help flush out lactic acid and other metabolic waste products, which will improve the overall quality of your circulatory system. This is especially true if you have chronic issues that can be helped by better circulation such as erectile dysfunction in men, pain in the legs and feet, or a risk of blood clots.
One of the best ways to test if something actually increases circulation is to see how it affects your heart rate. For example, if you try to save someone from a heart attack with chest compressions (not exactly a relaxing massage) it can significantly increase the speed at which blood is pumped around the body, even though it’s not very “massage-like.”
Other studies have shown that a technique called tapotement — literally pounding or hacking your skin with the palm of your hand — does indeed increase circulation in specific muscles by making them more functional. It isn’t a very common massage method but it may be used in some sports and therapeutic massage.
Overall, most massage techniques aid circulation to some degree and the best ones include Swedish massage which is gentle and uses long, slow strokes toward the heart to warm and relax the soft tissues of the body, and deep tissue or sports massage which focuses on specific areas or injuries. You can also try using a foam roller to stimulate your muscles and improve your circulation in between massage treatments.
Enhanced Sleep
Sleep is an essential part of the body’s regenerative process and helps balance hormone levels. A lack of adequate sleep can lead to weight gain, a suppressed immune system, depression and even heart disease. Massage has been shown to improve the quality of sleep by reducing tension, decreasing cortisol and stimulating serotonin production, which is known to promote relaxation and mood elevation.
One study found that subjects receiving a back massage for just three minutes fell asleep half an hour sooner than those who did not receive a treatment. Another study published in the Journal of Holistic Nursing found that patients who received regular massage therapy reported fewer symptoms of insomnia than those who did not. In addition, massage increases the production of melatonin, a chemical that regulates the body’s sleep/wake cycle and the circadian rhythms.
Insomnia is a common problem that can be caused by stress, poor lifestyle habits or certain medical conditions. A variety of techniques can be used to treat sleep disorders, including trigger point massage and shiatsu, which interacts with pressure points, also known as acupressure points, throughout the body.
A regenerative treatment like massage can enhance the quality of your sleep, promoting a deeper, restful slumber that will give your body a chance to repair itself and grow stronger. Incorporating massage into a healthy sleep routine along with other wellness practices, such as meditation and yoga, will help you achieve the restful slumber your body deserves.
If you don’t have access to a professional massage therapist, there are some easy ways to incorporate self-massage into your bedtime routine, such as rubbing the ridge of your big toe, which can stimulate the production of melatonin, and putting some pressure on the ball of your foot, which relaxes the breathing. For the best results, try combining these self-massage tips with regular massage treatments. If you are a frequent traveler, invest in a portable massage chair that can be easily transported and is the perfect way to relax on the go! This is an excellent gift for yourself and your loved ones, especially those who travel frequently.
Boosted Immune System
When your immune system is strong, your body is better equipped to fight off sickness. Regular therapeutic massage can help your immune system in a number of ways, including reducing stress hormones and improving circulation. Additionally, it can help boost the immune system by helping to reduce pain, which is a huge immunosuppressive factor. Pain can reduce the production of feel-good chemicals such as serotonin, and can even increase cortisol levels. This combination can lead to a depressed immune system, leaving your body vulnerable to infection and disease.
Studies have shown that massage can significantly decrease pain, which can positively impact your immune system. This may be due to the release of the feel-good chemical serotonin, or because of the reduction in stress hormones such as cortisol. Additionally, the improved blood flow that results from massage can improve nutrient delivery and waste removal, which can also have positive impacts on your immune system.
A specialized type of massage called lymphatic drainage can be particularly beneficial for the immune system, as it is specifically designed to stimulate the flow of lymph throughout the body. Lymph contains white blood cells that are important in removing toxins and supporting the immune system.
In a recent study, researchers found that massage-like stroking enhances the repertoire of mature T cells in the thymus and spleen of mice. These T cells are a key component of your immune system, as they are responsible for fighting off infections. Similarly, the thymus and spleen cell populations of mice exposed to massage-like stroking showed an increased population of CD4+ and CD8+ T cells. While further research is needed to confirm these findings, this study is an exciting first step towards demonstrating the immunoenhancing effects of massage therapy. This is just one more reason that incorporating massage into your regular self-care routine can be an essential part of staying healthy during the flu season and beyond!
Enhanced Performance
Daily training and competitions can take a toll on the body, leading to muscle soreness and stiffness. Massage can help relieve this tightness and improve range of motion, thus boosting athletic performance and helping athletes reach their goals.
The increase in blood flow and circulation that occurs during a massage helps to flush out metabolic wastes, excess fluids and fatigue substances from the muscles. This allows essential healing mechanisms to reach ‘hot spots’ within the muscles and reduce the time it takes for an athlete to recover from intense exercise.
Additionally, the techniques used in a massage are designed to promote flexibility by releasing tightness and improving the alignment of muscles. This can also help to reduce the risk of injury by preventing muscular imbalances and increasing strength and endurance.
Athletes can also benefit from massages pre-event. A study by Zebrowska et al found that massage enhances the physiological readiness of an athlete, potentially leading to increased power and sprint performance.
The reason for this may be due to the release of endorphins. This is a chemical released by the brain that creates a feeling of euphoria and blocks pain signals from the body. Although the level of this released chemical varies from person to person, it can have a positive impact on an athlete’s mood and decrease stress levels.
In addition, a massage can stimulate the respiratory system. This is especially beneficial for asthma sufferers, as massage techniques can be used to loosen phlegm and clear the airways. Various types of massage techniques can be used to achieve this, such as hacking, beating and cupping, which are vigorous tapotement movements that will help to open the lungs and stimulate the respiratory system.
Athletes should seek out a specialist sports massage therapist who is familiar with the types of injuries that can be associated with their particular sport or activity. This type of therapist will be able to identify the tension points that can cause an athlete to lose their edge, and treat them effectively, resulting in improved athletic performance and reducing the recovery time from injury.