Swedish massage is among the most widely used massage therapies in the West. This is what most people think of when they think of a classic massage: laying down on a table and receiving a hands-on, relaxing massage.
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Studies have shown that Swedish massage helps with blood pressure reduction, mood disorders, pain management, and general anxiety disorder symptoms (GAD).
What is a Swedish massage?
When you think of a modern massage that you may receive in the US, a Swedish massage most certainly comes to mind. Swedish doctor Pehr Henrik is credited with creating the techniques and concepts of Swedish massage and disseminating them.
Swedish massage is mostly used to relax the body and mind and release slightly stiff muscles. The massage therapist applies firm and gentler strokes to the body to help relax the muscles and increase cardiac blood flow.
Swedish massage and deep tissue massage are often compared, despite the fact that they are different. Swedish massage uses long, flowing strokes with light to firm pressure. In order to alleviate knots and tension, deep tissue massage therapists often apply firm, deep pressure while remaining still for prolonged periods of time on one area of the body.
The goals of the two approaches are thus different: Swedish massage largely focuses on relaxation, whereas deep tissue massage concentrates more on releasing deep muscular tension and suffering.
Swedish Tanning Techniques
The entire body is massaged using a Swedish massage. Every massage consists of five basic elements, each applied in a different way. These elements include:
Effleurage: The process of applying light, medium, and strong strokes to the body in order to relax the muscles and soft tissues. Before a massage begins, this method is usually used to relax and loosen up the body.
Petrissage kneading: This technique employs somewhat greater pressure than effleurage, although it is still done with comfort in mind. The massage therapist will roll, compress, and gently massage various body parts in a circular motion.
Tapotement: This method involves rhythmically tapping the body. It helps to enhance blood flow to the tissues of the body.
Friction: The therapist uses their hands, forearms, and even elbows to compress and massage the body in an attempt to warm the tissues.
Vibration: This technique involves shaking and vibrating the body in a controlled pattern. It is used as a way to decompress.
What to Expect
You’ll feel more at ease throughout the session if you’ve never had a Swedish massage before.
In advance of the massage
Prior to the massage, your therapist will likely ask you a few short questions on your general health and well-being. They could ask about your daily routine, medications you take now, medical conditions you have, and your eating habits. They will also ask which areas of your body are strained and what style of massage you would prefer.
This is also an excellent opportunity to learn more about the history of the massage therapist. When administering a massage, you should inquire about the recipient’s goals and level of training and expertise.
It is essential that you engage with a competent or registered massage therapist to guarantee that your massage will be safe and effective. After passing tests and clearing background checks, massage therapists are certified by the National Certification Board for Therapeutic Massage & Bodywork.
The day of your appointment
Before your massage begins, you might be asked to take off your clothes. Your massage therapist will leave the room for this. Only undress to the extent that seems comfortable for you.
You will recline on a massage table with a sheet or towel covering your whole body after changing out of your clothing. The massage therapist will remove and replace this covering each time they work on a particular section of your body.
The massage therapist may choose to apply oils or lotions throughout the session. Inform them of any allergies you may have before they begin.
While having a massage
During a Swedish massage, the therapist may dim the lights and play calming music or background noise to create a relaxing ambiance. If you would prefer a more tranquil experience, you can request that there be no music or talk throughout the massage.
The massage therapist will work over every part of your body, employing methods including rolling, friction, tapping, kneading, and vibrating in addition to giving light and deeper pressure.
You should always inform your massage therapist if something feels uncomfortable or if the pressure is too much. Requesting an alternative massage, pressure point, or technique is an option available to you.
Swedish massages can last anywhere from 30 to 90 minutes, however there are no defined timeframes for them.
Benefits of Swedish Massage
Numerous benefits of massage therapy are well-established, including pain relief and relaxation. Recent research has shown proof that Swedish massage has a few benefits.
Reducing Symptoms of Generalized Anxiety Disorder (GAD)
5.8% of people suffer with general anxiety disorder (GAD), a mental disease characterized by continuous worry and trouble concentrating. Studies have shown that regular Swedish massages might help lower symptoms of depression and generalized anxiety disorder (GAD).
One study found that those with GAD had notably less symptoms after receiving a Swedish massage twice a week for six weeks. Notable decreases in the patients’ general discomfort and hopelessness were also seen.
An unrelated study concentrated on female patients undergoing radiation therapy for breast cancer. One group received Swedish massages three times a week for five weeks, whereas the other group received conventional care. The groups who had Swedish massages showed greater improvements in mood problems including anxiety, wrath, and melancholy than the group that did not get Swedish massages.
Reduces blood pressure, heart rate, and breathing rate
Furthermore, research has shown that Swedish massage helps reduce several of the physiological markers of anxiety, including increased heart rate, blood pressure, and fast breathing.
In one study, the impact of Swedish massage on vital indicators associated with anxiety in healthy women was investigated. The researchers found that systolic blood pressure, respiration rate, and pulse may all be lowered with Swedish massage, but not diastolic blood pressure.
Decreases Injuries
There’s a lot of evidence that massage in general, and Swedish massage specifically, can help reduce pain. Swedish massage is thought to minimize pain by increasing blood flow to the muscles and lowering metabolic waste from the body’s muscles.
Studies have shown that Swedish massage helps people with rheumatoid arthritis feel less pain.3. It has also been found to alleviate lower back pain in nurses.8 Further research has shown that Swedish massage helps reduce the pain of childbirth when administered during labor and delivery.