Massage Therapy And Stress

Massage has been practiced for centuries in different cultures, and for many purposes. In addition to providing relief for strains, sprains and other muscular maladies, massage therapy reduces recovery time after an injury. You may also experience a lighter mood, along with more energy and an increased ability to relax. Finally, massage therapy is believed to provide relief from stress.

Cortisol Reduction

Massage has been shown to reduce the levels of cortisol, a well-known stress hormone. University of Miami School of Medicine researchers reviewed a dozen studies that measured cortisol levels in massage therapy patients. Cortisol levels were obtained before and after each massage, and dropped up to 53 percent following the massages.

Types

To reduce stress, the University of Maryland Medical Center recommends three specific massage modalities. You might recognize the Swedish massage technique, which emphasizes smooth strokes and kneading of muscles. In contrast, Shiatsu massage uses strong pressure that elicits pain but leads to relaxation. Finally, reflexology massage targets acupuncture points in your feet and hands.

Medical Stress

You may find that massage reduces stress related to specific medical conditions. The American Cancer Society, or ACS, has conducted studies of massage's effects on cancer patients, and has found some encouraging results. ACS reports that patients who received massages experienced a decrease in anxiety and stress. In fact, ACS notes that many medical professionals recognize massage as a helpful adjunct to conventional treatments.

Workplace Stress

There's evidence that massage therapy can help with stress in the workplace. In a 1997 study conducted by Bowling Green State University in Ohio, 52 employees participated in 15-minute chair massage sessions at work. Employees' blood pressure readings were obtained before and after the massage sessions. Study analysis indicated a "significant" reduction in employees' systolic and diastolic blood pressure readings after the massages, although no control group was used in the study.

Self-Massage

If you don't have time to visit a massage therapist, you can perform some self-massage exercises to relieve your stress. For relief with shoulder tension, move your arm across your body to touch the opposite shoulder. Press on the muscle above that shoulder blade, making a circular motion. Switch arms and massage the other side.
For eye stress, close both eyes and place both ring fingers directly under your eyebrows. Position the fingers right under the bridge of your nose. Increase finger pressure slowly for five to 10 seconds, and then release your fingers. Repeat this sequence two or three times.