In the Western world, Swedish massage is one of the most popular massage treatments. It’s what most people associate with a traditional massage—lying on a table and getting a hands-on, stress-relieving treatment.
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Swedish massage has been demonstrated in studies to aid with pain management, mood problems, blood pressure lowering, and the symptoms of general anxiety disorder (GAD).
Swedish Massage: What is it?
Most likely, a Swedish massage comes to mind when you consider a contemporary massage that you may have in the US. The origins of Swedish massage are attributed to Pehr Henrik, a Swedish physician, who developed the methods and ideas and shared them with others.
Swedish massage is mostly used to relieve mildly tense muscles and soothe the body and mind. In order to relax the muscular tissues and improve cardiac blood flow, the massage therapist uses a combination of hard and softer strokes on the body.
Though the two are distinct, deep tissue and Swedish massage are frequently contrasted. Light to hard pressure and lengthy, flowing strokes are used in Swedish massage. Firm, deep pressure is used in deep tissue massage, and the therapist frequently stays on one spot on the body for extended periods of time to release knots and stress.
The two methods’ objectives are also dissimilar: While deep tissue massage focuses more on alleviating deep muscular tension and discomfort, Swedish massage primarily focuses on relaxing.
Swedish Massage Methods
A Swedish massage treats the entire body. Five fundamental components are included in every massage, each using a unique method. Among these components are:
Effleurage: To relax the muscles and soft tissues, effleurage is the practice of giving the body gentle, medium, and vigorous strokes. This technique is typically used to calm and loosen up the body before the start of a massage.
Petrissage kneading: This method is also done with comfort in mind, but it uses a little bit more pressure than effleurage. Different body areas will be softly massaged, rolled, and squeezed by the massage therapist in a circular manner.
Tapotement: This technique taps the body in a rhythmic manner. It contributes to an increase in blood flow to the body’s tissues.
Friction: To try to warm the tissues, the therapist rubs and compresses the body with their hands, forearms, and even elbows.
Vibration: This method includes rhythmically shaking and vibrating the body in a regulated manner. It is employed as a stress reliever.
What to Anticipate
If you have never had a Swedish massage before, being prepared for the session will help you feel more at ease.
Prior to the Massage
Your massage therapist will probably ask you a few simple questions about your health and well-being before the session. They could inquire about your daily activities, current medicines, health issues, and food habits. They will also inquire as to what kind of massage you would like and which parts of your body are stressed.
You may also use this occasion to find out more about the massage therapist’s background. When giving someone a massage, you should find out what kind of training and experience they have, as well as their objectives.
To ensure that your massage will be both safe and effective, it’s crucial to work with a qualified or accredited massage therapist. The National Certification Board for Therapeutic Massage and Bodywork certifies massage therapists who have successfully completed exams and background checks.
On the Day of Your Massage
You may be requested to undress before your massage starts. For this, your massage therapist will vacate the room. You should only undress as much as is comfortable for you.
After taking off your clothes, you will lie on a massage table with a sheet or towel covering your entire body. Every time they work on a certain area of your body, the massage therapist will take this covering off in part and replace it.
During the massage, the massage therapist could decide to use lotions or oils. Before they start, let them know if you have any allergies.
While receiving massage
To create a soothing atmosphere during a Swedish massage, the therapist may turn down the lights and play soothing music or background noise. You can ask to have no music or conversation throughout the massage if you would rather have a more peaceful experience.
Along with applying gentle and deeper pressure, the massage therapist will proceed over each area of your body using techniques including rolling, friction, tapping, kneading, and vibration.
If something seems unpleasant or the pressure is too intense, you should always let your massage therapist know. You have the option to ask for a different massage, a different pressure point, or a different method.
While there are no set lengths for Swedish massages, they often run anywhere from 30 to 90 minutes.
Advantages of Swedish Therapy
Massage has several well-established advantages, such as reducing pain and promoting relaxation. There is evidence from recent studies that Swedish massage has certain advantages.
Mitigating General Anxiety Disorder (GAD) Symptoms
The symptoms of general anxiety disorder (GAD), a mental illness that affects 5.8% of the population, include difficulties concentrating and persistent concern. Regular Swedish massages have been demonstrated in studies to help reduce depression and generalized anxiety disorder (GAD).
According to one research, after getting a Swedish massage twice a week for six weeks, individuals with GAD experienced noticeably fewer symptoms. Additionally, there were notable reductions in the subjects’ overall distress and despair.
A different research focused on female patients receiving radiation treatment for breast cancer. For five weeks, one group had Swedish massages three times a week, while the other group got standard treatment. Compared to the group that did not receive Swedish massages, the groups who had Swedish massages experienced larger improvements in mood disorders such anxiety, rage, and sadness.
Decreases heart rate, blood pressure, and respiratory rate
Additionally, studies have demonstrated that Swedish massage can lessen some of the physiological indicators of worry, such as elevated blood pressure, accelerated heart rate, and rapid breathing.
In one study, the effects of Swedish massage on anxiety-related vital signs in healthy women were examined. Swedish massage, according to the researchers, can reduce pulse, respiration rate, and systolic blood pressure (but not diastolic blood pressure).
Reduces Pain
There is strong evidence that massage, in general, can aid with pain alleviation, and Swedish massage in particular. By improving blood flow to the muscles and reducing metabolic waste from the body’s muscles, Swedish massage is believed to lessen discomfort.
Swedish massage has been demonstrated in studies to help rheumatoid arthritis sufferers feel less pain.3. It has also been discovered to lessen nurses’ lower back discomfort.8 Additional studies have demonstrated that Swedish massage, when given during labor and delivery, can lessen the discomfort associated with childbirth.