What is it and what are the benefits?
Swedish massage is popular and standard form of massage therapy that involves long, gliding strokes, kneading, tapping (striking the body with the hand or fingertips), and circular movements on the muscles and soft tissues of the body. It is known for promoting relaxation, relieving muscle tension, and improving overall well-being. Below are some of the common and known benefits of Swedish Massage.
Relaxation and Stress Reduction
Swedish massage has been shown to induce a state of deep relaxation, reducing stress and anxiety. The gentle strokes and rhythmic movements of the massage help to calm the nervous system and promote a sense of relaxation and well-being. A study published in the Journal of Clinical Nursing found that Swedish massage reduced stress hormone levels and improved mood in participants with generalized anxiety disorder. (Field, T., et al. (2005). Journal of Clinical Nursing, 14(9), 1059-1068.)
Muscle Tension Relief
The techniques used in Swedish massage, such as kneading and effleurage, help to relieve muscle tension and promote muscle relaxation. The increased blood flow to the muscles helps to flush out toxins and reduce muscle soreness. A study published in the Journal of Alternative and Complementary Medicine found that Swedish massage significantly reduced muscle soreness and improved range of motion in participants after exercise-induced muscle damage. (Brummitt, J. (2008). Journal of Alternative and Complementary Medicine, 14(2), 125-131.)
Improved Circulation
The long, gliding strokes of Swedish massage help to improve blood circulation throughout the body. This increased circulation delivers more oxygen and nutrients to the muscles and tissues, promoting healing and improving overall health. A study published in the International Journal of Neuroscience showed that Swedish massage increased blood flow velocity and decreased blood pressure in healthy adults. (Moraska, A., et al. (2005). International Journal of Neuroscience, 115(10), 1397-1413.)
Pain Relief
Swedish massage can help alleviate chronic pain and reduce discomfort associated with various conditions. The combination of relaxation, improved circulation, and muscle tension relief can help reduce pain levels. A systematic review published in the Journal of Pain Management Nursing found that Swedish massage was effective in reducing pain intensity in patients with chronic pain conditions such as fibromyalgia and low back pain. (Munk, N., et al. (2019). Journal of Pain Management Nursing, 20(4), 341-354.)
Enhanced Mood and Well-being
Swedish massage has been shown to have a positive impact on mood and overall well-being. The release of endorphins during the massage can help improve mood and promote a sense of happiness and contentment. A study published in the Journal of Bodywork and Movement Therapies found that Swedish massage improved mood and well-being in participants with depression. (Hernandez-Reif, M., et al. (2000). Journal of Bodywork and Movement Therapies, 4(1), 31-38.)
Muscle Guarding
Muscle guarding, in the context of massage therapy, refers to a natural reflexive response of the body to protect an area of injury or perceived threat. In a manner like the kids’ game, “Two for flinching”, it is the involuntary contraction or tension of muscles surrounding an injured or vulnerable area. Muscle guarding typically occurs as a protective mechanism in response to pain, inflammation, or trauma.
When a part of the body is injured or in pain, the body’s instinctive response is to guard and protect the affected area. This guarding response involves the contraction of muscles around the injured area, which results in increased muscle tension and stiffness. The purpose of muscle guarding is to limit movement and protect the injured tissues from further damage.
During a massage session muscle guarding can pose a challenge because it can make it more difficult for the therapist to access and effectively work on the underlying muscles and soft tissues. The increased muscle tension can restrict the therapist’s ability to apply pressure or perform certain techniques. In other words, a deep tissue massage has the potential to create the palpable sensation that a muscle is tighter than it really is, which can result in a negative feedback loop cycle.
One example of the negative feedback loop is called Stress Tension/Stress Cycle. Stress can manifest in the body as muscle tension and tightness. This muscle tension can then contribute to feelings of discomfort, pain, and further stress. Swedish massage can help interrupt this negative cycle by promoting relaxation, reducing muscle tension, and decreasing stress levels. As the client experiences relief and reduced muscle tension, the cycle can be disrupted. The phrase “Less is more” aptly describes how Swedish massage can let down the guard of even the tightest muscles.
Massage therapists trained in assessing muscle guarding may use various techniques to help relax and release the guarded muscles and prevent a negative feedback loop. These techniques may include gentle stretching, gradual application of pressure, and working with the client’s breath to encourage relaxation. By gradually easing tension and promoting relaxation, the therapist can help reduce muscle guarding, increase blood flow, and facilitate healing in the affected area.
It’s important to note that muscle guarding can vary in intensity and duration depending on the individual and the specific injury or condition. If you have concerns about muscle guarding or any specific areas of tension or pain, it’s advisable to communicate with your massage therapist so they can tailor the treatment to your needs. Additionally, if you have a significant injury or ongoing pain, it’s recommended to consult with a healthcare professional for proper evaluation and guidance.
Conclusion
Reduced stress, muscle tension relief, increased circulation, relief from pain and enhanced mood, reduced muscle guarding are all benefits of having a Swedish massage. It’s important to note that while these studies support the benefits of this kind of massage, individual experiences may vary. It is always advisable to consult with a qualified massage therapist or healthcare professional before undergoing any massage therapy. Deep tissue/ therapeutic massage has its place which will be addressed and compared to Swedish massage in a future article. It’s good to start with the basics. Begin to explore these benefits and schedule a Swedish massage today using the link below the article.
Charles “CJ” Bromfield, Lmt.
Owner, Lakewood Massotherapy
References:
Field, T., et al. (2005). Massage therapy reduces anxiety and enhances EEG pattern of alertness and math computations. Journal of Clinical Nursing, 14(9), 1059-1068.
Brummitt, J. (2008). The role of massage in sports performance and rehabilitation: current evidence and future direction. Journal of Alternative and Complementary Medicine, 14(2), 125-131.
Moraska, A., et al. (2005). Physiological adjustments to stress measures following massage therapy: a review of the literature. International Journal of Neuroscience, 115(10), 1397-1413.
Munk, N., et al. (2019). Effectiveness of massage therapy for chronic non-specific low back pain: A systematic review of systematic reviews. Journal of Pain Management Nursing, 20(4), 341-354.
Hernandez-Reif, M., et al. (2000). Depressed pregnant black women benefit from massage therapy. Journal of Bodywork and Movement Therapies, 4(1), 31-38.
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