1. How Massage Helps
If you suffer from shoulder tightness or muscle strain, often caused by frequent computer use (mousing) or athletic activities, you're familiar with the aching and sometimes stabbing pain associated with it. Whether lifting a bag of groceries or unscrewing the lid from a jar, daily activities will remind you constantly of your shoulder pain. What is commonly referred to as the shoulder is actually the trapezius, the muscle that runs roughly parallel to the ground, from the base of either side of the neck to the arms. You can find shoulder-pain relief through massage therapy. Researchers at Auburn Hospital and Concord Repatriation General Hospital in Sydney, Australia, found that soft-tissue massage improved range of motion, reduced pain and improved function in people with shoulder pain.
"Massage therapy can improve posture by helping to balance muscle tone, thereby reducing pain patterns," explained Elaine Calenda, academic dean of the Boulder College of Massage Therapy in Boulder, Colorado. "Further, by increasing neck and shoulder range of motion, massage helps prevent future strain." To find a massage therapist trained in basic Swedish massage, which involves long, gentle strokes and kneading, use the locater service on the Associated Bodywork & Massage Professionals or the American Massage Therapy Association website.
2. Advanced Massage Techniques
If Swedish massage doesn't provide lasting pain relief, consider finding a hands-on therapist trained in advanced massage techniques. These include Myofascial Release, which unwinds tight fascia (the web of material joining all the body's muscles); Rolfing, which involves 10 sessions of very deep bodywork; Active Isolated Stretching, whose practitioners help clients perform specific stretches; and movement re-education techniques, such as The Alexander Technique and the Feldenkrais Method, which teach people how to break free of unhealthy ways of holding and moving their bodies. Search online for any of these terms to find practitioners.
General relaxation massage reduces pain and stress associated with dysfunction, Calenda said, while "Myofascial massage and compression promote better posture and breathing patterns, [and] movement re-education techniques restore function and prevent further injury." If pain in your shoulder joint occurs and doesn't lessen over one week or less, see your physician to rule out a rotator-cuff injury, which will require treatment beyond massage.
3. Prevent Injury with Self-Massage
The top three causes for shoulder pain, according to Calenda, are poor posture, weak muscles and Weekend Warrior syndrome, or the habit of engaging in an intense round of tennis, racquetball or other sport on an occasional basis. Doing so without stretching, warming up and strengthening muscles can cause strains, sprains and tightness. All of these can be addressed through self-care. Self-massage can be one of your first lines of defense. Find a massage lotion at your health-food store, or online, that contains at least one pain-relieving ingredient, such as Arnica, wintergreen, menthol or a Chinese herbal blend. Many such lotions effect heat or cold (cryo) therapy, and can be added to your self-care routine for good effect.
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