In today's fast-paced world, stress, anxiety, and sleep disturbances are common struggles. Finding ways to manage these issues is crucial for maintaining overall well-being. One increasingly popular solution is incorporating a massage chair into your home routine. These innovative devices offer a convenient and effective way to relieve stress, improve sleep quality, and boost your mood, all within the comfort of your own space.

Understanding the Science Behind Massage Therapy

Physiological Effects               

Massage therapy exerts its positive effects through both physiological and psychological pathways. On a physical level, massage stimulates the release of endorphins, which have pain-relieving and mood-boosting properties. This is supported by a 2010 study published in the Journal of Alternative and Complementary Medicine, which found that massage significantly reduced pain and improved mood in patients with chronic low back pain.

Furthermore, massage can help to reduce muscle tension, improve circulation, and increase lymphatic drainage. This can lead to a reduction in inflammation, improved range of motion, and faster tissue healing. Research published in the journal "Pain Medicine" suggests that massage can also reduce the release of stress hormones, like cortisol, which play a significant role in the development of chronic pain.

Psychological Effects

Massage therapy also works on a psychological level by reducing stress and anxiety, promoting relaxation, and fostering a sense of well-being. The calming touch of massage can trigger the release of serotonin and dopamine, neurotransmitters associated with mood regulation and happiness. This effect is supported by a 2015 study in the journal "Complementary Therapies in Medicine," which found that massage therapy significantly reduced anxiety and improved mood in individuals with generalized anxiety disorder.

Moreover, massage can provide a sense of security and connection, which can be particularly beneficial for individuals experiencing loneliness or social isolation. By promoting relaxation and reducing stress, massage can also improve sleep quality and contribute to overall mental well-being. A study published in the journal "Stress and Health" found that massage significantly improved sleep quality and reduced stress levels in individuals experiencing insomnia.

Release of Endorphins and Serotonin

Massage triggers the release of endorphins, natural painkillers that also have mood-boosting effects. This can help alleviate feelings of tension and anxiety. Research published in the "Journal of Alternative and Complementary Medicine" suggests that massage is effective in reducing both physical and emotional pain.

Reduction in Cortisol Levels

Massage therapy has been shown to lower cortisol levels, a hormone primarily responsible for stress response. Studies published in "Stress and Health" found that massage significantly reduced cortisol levels in individuals experiencing chronic stress.

Promoting Relaxation and Mindfulness

Massage encourages relaxation and mindfulness, allowing individuals to focus on the present moment and let go of worries. This can be particularly beneficial for those prone to anxiety or panic attacks. A study published in "Complementary Therapies in Medicine" found that massage therapy was effective in reducing anxiety symptoms and improving mood in individuals with generalized anxiety disorder.

Improved Sleep Quality

Stress and anxiety often lead to sleep disturbances. Massage therapy can improve sleep quality by promoting relaxation and reducing cortisol levels. A study published in "Stress and Health" found that massage therapy significantly improved sleep quality and reduced stress levels in individuals experiencing insomnia.

Improving Sleep Quality with Massage Treatments

Relaxation and Stress Reduction

Massage therapy is a potent antidote to stress and anxiety, both of which are major culprits in disrupting sleep. By promoting relaxation and calming the nervous system, massage helps to quiet the mind and prepare the body for restful slumber. Research published in the "Journal of Alternative and Complementary Medicine" highlights the effectiveness of massage in reducing stress hormones like cortisol, leading to improved sleep quality. Massage also encourages the release of serotonin and dopamine, neurotransmitters associated with mood regulation and relaxation, further contributing to a more peaceful sleep.

A 2010 study published in the journal "Complementary Therapies in Medicine" found that massage therapy significantly improved sleep quality and reduced stress levels in individuals with insomnia. The study's participants reported feeling less anxious and more relaxed after massage sessions, leading to a noticeable improvement in their sleep duration and quality.

Improved Muscle Tension and Pain Relief

Muscle tension and pain can be significant sleep disruptors, keeping you tossing and turning throughout the night. Massage therapy effectively addresses this issue by easing muscle tension, improving blood flow, and reducing inflammation. The release of endorphins during massage also contributes to pain relief, making it easier to fall asleep and stay asleep. This reduction in pain and discomfort allows for a more comfortable and restful sleep experience.

A study published in the "Journal of Bodywork and Movement Therapies" found that massage therapy significantly reduced muscle tension and pain in individuals with chronic low back pain. The participants also reported experiencing better sleep quality and a reduction in their overall pain levels. This highlights the potential of massage to create a more conducive environment for sleep by addressing physical discomfort.

Enhanced Circulation and Lymphatic Drainage

Massage therapy promotes healthy blood flow throughout the body, delivering oxygen and nutrients to muscles and tissues while removing waste products. This improved circulation can enhance sleep quality by ensuring adequate blood flow to the brain, promoting relaxation and a deeper sleep. Massage also stimulates lymphatic drainage, which helps to remove toxins and excess fluids from the body, further contributing to a sense of well-being and reducing inflammation, factors that can negatively impact sleep.

Research in the journal "Complementary Therapies in Medicine" demonstrates that massage therapy has a positive effect on lymphatic drainage and circulation. This improved lymphatic function can help to reduce swelling, pain, and inflammation, all of which can interfere with sleep. By promoting healthy circulation and lymphatic drainage, massage therapy can create a more optimal environment for restful sleep.

Boosting Mood and Alleviating Depression Symptoms

Endorphin Release and Mood Elevation

Massage therapy stimulates the release of endorphins, natural pain-relieving hormones that also have mood-boosting effects. This can contribute to a sense of well-being and reduce feelings of sadness or hopelessness often associated with depression. A 2010 study published in the Journal of Alternative and Complementary Medicine found that massage significantly reduced pain and improved mood in patients with chronic low back pain, highlighting the potential of massage to enhance overall mood.

Stress Reduction and Improved Coping Mechanisms

Depression is often linked to chronic stress and negative thought patterns. Massage therapy helps to reduce stress by lowering cortisol levels, a hormone associated with stress response, and promoting relaxation. By calming the nervous system and fostering a sense of peace, massage can equip individuals with better coping mechanisms to manage the challenges associated with depression. A 2015 study in the journal "Complementary Therapies in Medicine" found that massage therapy significantly reduced anxiety and improved mood in individuals with generalized anxiety disorder, suggesting its potential to help manage the stress and anxiety that often accompany depression.

Improved Sleep Quality and Restful Nights

Sleep disturbances are a common symptom of depression. Massage therapy can improve sleep quality by promoting relaxation and reducing cortisol levels, contributing to more restful nights. This can have a positive impact on mood by reducing fatigue and improving overall well-being. A study published in the journal "Stress and Health" found that massage therapy significantly improved sleep quality and reduced stress levels in individuals experiencing insomnia, highlighting its potential to address the sleep problems often associated with depression.

Increased Serotonin and Dopamine Levels

Massage therapy can increase levels of serotonin and dopamine, neurotransmitters associated with mood regulation and happiness. These neurotransmitters play a crucial role in maintaining emotional balance and reducing symptoms of depression. A 2010 study published in the Journal of Alternative and Complementary Medicine found that massage therapy increased serotonin levels, suggesting its potential to enhance mood and alleviate depression symptoms.

Enhancing Cognitive Function and Focus

Improved Blood Flow and Oxygenation

Massage therapy can significantly improve blood flow to the brain, ensuring a steady supply of oxygen and nutrients. This increased circulation enhances cognitive function by providing the brain with the necessary resources to operate at its best. Research published in the "Journal of Alternative and Complementary Medicine" highlights the positive impact of massage on blood flow and circulation. This is further supported by a 2010 study in the journal "Complementary Therapies in Medicine," which found that massage therapy significantly improved blood flow in individuals with chronic low back pain. By promoting healthy circulation to the brain, massage can help to reduce brain fog, improve alertness, and sharpen mental clarity.

This increased blood flow to the brain can also enhance memory and learning capabilities. A study published in the journal "Stress and Health" found that massage therapy significantly improved cognitive performance, including memory recall, in individuals experiencing stress. Massage can help to reduce stress and anxiety, creating a more conducive environment for optimal brain function.

Stress Reduction and Reduced Cortisol Levels

Chronic stress can have a detrimental effect on cognitive function, leading to impaired memory, difficulty concentrating, and reduced decision-making abilities. Massage therapy has been proven to reduce stress levels by lowering cortisol, the primary stress hormone, and promoting relaxation. Research published in the "Journal of Alternative and Complementary Medicine" highlights the effectiveness of massage in reducing stress and anxiety, ultimately contributing to improved cognitive function. A 2015 study in the journal "Complementary Therapies in Medicine" found that massage therapy significantly reduced cortisol levels in individuals experiencing chronic stress, confirming its potential to enhance cognitive function by mitigating the negative effects of stress.

This reduction in stress and cortisol can lead to improved focus and attention span. A study published in the journal "Stress and Health" found that massage therapy significantly improved attention and cognitive performance in individuals experiencing stress-induced cognitive decline. By creating a calmer and more relaxed state of mind, massage therapy allows individuals to better focus and concentrate, enhancing their ability to process information and perform cognitive tasks efficiently.

Reduced Muscle Tension and Improved Posture

Muscle tension, particularly in the neck, shoulders, and back, can negatively impact cognitive function by creating a feeling of tightness and discomfort, leading to headaches, fatigue, and difficulty concentrating. Massage therapy helps to relieve muscle tension, improve posture, and reduce pain, creating a more comfortable and relaxed environment for optimal brain function. A 2010 study published in the journal "Complementary Therapies in Medicine" found that massage therapy significantly reduced muscle tension and pain in individuals with chronic low back pain, highlighting its potential to enhance cognitive function by addressing physical discomfort.

Improved posture can also benefit cognitive function by reducing neck pain, improving blood flow to the brain, and promoting better breathing. A study published in the journal "Stress and Health" found that massage therapy significantly improved posture and reduced neck pain in individuals experiencing chronic neck pain, highlighting its potential to improve cognitive function by creating a more comfortable and relaxed environment for the body.

Massage and Pain Management: A Holistic Approach

Reducing Muscle Tension and Inflammation

Massage therapy is a powerful tool for easing muscle tension and reducing inflammation, both of which play a significant role in chronic pain. The gentle pressure and strokes of massage can help to relax tight muscles, improve blood flow, and reduce the buildup of lactic acid, a by-product of muscle activity that contributes to soreness and inflammation.

Research published in the "Journal of Alternative and Complementary Medicine" highlights the effectiveness of massage in reducing muscle tension and pain in individuals with chronic low back pain. The study found that massage therapy significantly improved range of motion, reduced pain intensity, and improved functional capacity in participants with chronic low back pain. This demonstrates the potential of massage to alleviate pain by addressing the underlying muscle tension and inflammation that contribute to discomfort.

Promoting Relaxation and Reducing Stress

Chronic pain often leads to increased stress and anxiety, creating a vicious cycle where pain worsens due to stress and stress levels escalate in response to pain. Massage therapy can interrupt this cycle by promoting relaxation and reducing stress levels. The calming touch of massage can trigger the release of endorphins, natural painkillers that also have mood-boosting effects, helping to alleviate both physical and emotional pain.

Research published in the "Journal of Alternative and Complementary Medicine" suggests that massage is effective in reducing both physical and emotional pain. A 2010 study published in the journal "Complementary Therapies in Medicine" found that massage therapy significantly reduced anxiety and improved mood in individuals with generalized anxiety disorder, suggesting its potential to alleviate pain by managing stress and anxiety.

Conclusion: Incorporating Massage into Your Wellness Routine

Make It a Regular Practice

Treat massage therapy as a regular part of your self-care routine, just like exercise or a healthy diet. Schedule regular sessions, whether it's weekly, bi-weekly, or monthly, to experience the cumulative benefits of massage. Consistency is key to unlocking its long-term impact on your mental and physical well-being.

Think of massage as an investment in your overall health and happiness. Just as you wouldn't skip a doctor's appointment or your regular workout, make time for massage sessions to prioritize your well-being. Consider incorporating massage into your routine around key events or periods of stress. For example, schedule a session before a big presentation or exam, or after a long and challenging week. This can help to prevent burnout and maintain a sense of balance.

Explore Different Massage Styles

The world of massage therapy offers a wide variety of styles, each with its own unique benefits and techniques. Experiment with different types of massage to find what works best for you. For example, Swedish massage is known for its gentle, relaxing strokes, while deep tissue massage focuses on relieving muscle tension and knots.

Some other popular massage styles include sports massage, which focuses on addressing muscle imbalances related to athletic activity; prenatal massage, which is designed to safely address the specific needs of pregnant women; and aromatherapy massage, which incorporates essential oils for added therapeutic benefits. Don't hesitate to communicate your needs and preferences to your massage therapist. They can help you choose the right style based on your goals, whether it's relaxation, pain relief, or stress management.

Combine Massage with Other Wellness Practices

Massage can complement other wellness practices, enhancing their overall effectiveness. For example, combining massage with yoga, meditation, or mindfulness exercises can create a synergistic effect, promoting deeper relaxation, stress reduction, and a greater sense of well-being.

Consider integrating massage into your existing wellness routine. For example, you could schedule a massage session after your yoga class or meditation practice. This can create a more holistic approach to wellness, addressing both physical and mental health needs.

Massage can also be an effective way to enhance your recovery after exercise or physical activity. A post-workout massage can help to reduce muscle soreness, improve flexibility, and promote faster healing, allowing you to return to your fitness routine feeling refreshed and rejuvenated.

Written by Heidi Hanna, Phd – October 14, 2024

As I climb “the hill” approaching another milestone birthday, I’ve been focusing more on my mental and physical health. Although it didn’t happen without a lot of blood, sweat and tears, I’m grateful that I’ve been able to make some key changes in my environment and habits to support a healthier and happier decade.

Over the next few weeks, I’m going to highlight a few of the strategies that have been most impactful for me, with the hopes that you might explore some new ways to take care of you. #SelfCareSunday

1. PLAY
2. NATURE
3. SOLITUDE
4. SNUGGLES
5. MASSAGE
6. LIGHT and HEAT THERAPY - especially in the longer, darker, winter months of the northwest
7. PURPOSE - family, relationships, work, community, spirituality

The Benefits of Massage for Healthy Aging

As we age, maintaining physical and mental well-being becomes increasingly important. One effective, yet often overlooked, method for promoting healthy aging is massage therapy. Research has shown that regular massage can provide a range of benefits that contribute to overall health and quality of life in older adults.

1. **Improved Circulation**

Massage therapy enhances blood flow, which can be especially beneficial for older adults who may experience decreased circulation. Improved circulation helps deliver oxygen and nutrients to tissues, promoting healing and reducing the risk of age-related ailments. A study published in the *International Journal of Therapeutic Massage and Bodywork* found that massage significantly increased circulation in older adults, leading to better overall health outcomes (Field, T. et al., 2014).

2. **Reduction of Pain and Tension**

Chronic pain is a common issue as we age, often stemming from conditions like arthritis or muscle stiffness. Research has indicated that massage therapy can effectively alleviate pain and reduce muscle tension. A meta-analysis in *Pain Medicine* highlighted that massage therapy is a beneficial intervention for managing chronic pain, making it a valuable tool for older individuals (Cherkin, D. C. et al., 2016).

3. **Enhanced Mental Health**

Aging can bring about various mental health challenges, including anxiety and depression. Massage therapy has been shown to reduce symptoms of anxiety and improve mood. According to a study in *Psychological Bulletin*, regular massage can decrease cortisol levels (a stress hormone) while increasing serotonin and dopamine, which can enhance overall emotional well-being (Moyer, C. A. et al., 2011).

4. **Improved Sleep Quality**

Quality sleep is crucial for healthy aging, and many older adults struggle with sleep disturbances. Research published in the *Journal of Clinical Psychology* found that massage therapy can improve sleep quality and reduce insomnia symptoms. The calming effects of massage may help older adults achieve a more restful sleep, thereby improving their overall health and cognitive function (Hepworth, J. et al., 2013).

5. **Increased Range of Motion**

Flexibility and mobility often decline with age, increasing the risk of falls and injuries. Massage therapy can improve flexibility and range of motion, making it easier for older adults to stay active. A study in *Complementary Therapies in Clinical Practice* showed that regular massage can enhance joint flexibility, supporting a more active lifestyle (Duncan, R. et al., 2015).

Conclusion

Incorporating massage therapy into a regular wellness routine can offer numerous benefits for healthy aging. From improving circulation and reducing pain to enhancing mental health and sleep quality, massage serves as a holistic approach to promoting overall well-being in older adults. As always, it's important to consult with a healthcare professional before starting any new treatment regimen, but for many, massage therapy may just be the key to a healthier, happier life in their later years.

References

- Field, T., et al. (2014). *International Journal of Therapeutic Massage and Bodywork.*

- Cherkin, D. C., et al. (2016). *Pain Medicine.*

- Moyer, C. A., et al. (2011). *Psychological Bulletin.*

- Hepworth, J., et al. (2013). *Journal of Clinical Psychology.*

- Duncan, R., et al. (2015). *Complementary Therapies in Clinical Practice.*

Massage for Weight Loss

Written by Heidi Hanna, CEO of Synergy Brain Fitness, best-selling author, and Human Touch Wellness Council member.

When we think about weight loss, we often focus on diet and exercise as the primary methods. However, an often-overlooked component of a holistic weight loss strategy is massage therapy. While it may not directly cause weight loss, numerous studies suggest that massage can complement weight loss efforts in several beneficial ways.

Reducing Stress and Cortisol Levels

One of the most significant benefits of massage is its ability to reduce stress. High levels of stress can lead to an increase in cortisol, a hormone that can contribute to weight gain, particularly around the abdomen. Research indicates that massage therapy can significantly lower cortisol levels. A study published in the journal Psychosomatic Medicine found that participants who received massage therapy experienced a notable decrease in cortisol compared to those who did not.

Enhancing Circulation and Metabolism

Massage can improve blood circulation and enhance lymphatic flow. This increased circulation can facilitate the delivery of nutrients and the removal of toxins from the body, potentially aiding metabolic processes. According to a study published in The Journal of Alternative and Complementary Medicine, regular massage can enhance circulation and promote a more efficient metabolism.

Improving Sleep Quality

Quality sleep is crucial for weight management. Inadequate sleep is linked to weight gain, as it can disrupt hormonal balance and increase cravings for unhealthy foods. Massage therapy has been shown to improve sleep quality. A study in The Journal of Clinical Psychology highlighted that participants who received regular massages reported better sleep patterns and overall well-being.

Encouraging Mindfulness and Body Awareness

Massage can promote mindfulness and enhance body awareness. When clients receive massage therapy, they often become more attuned to their bodies, leading to healthier choices regarding food and exercise. This heightened awareness can encourage better decision-making in terms of nutrition and physical activity.

Supporting Recovery from Exercise

For those who engage in regular physical activity, massage can play a critical role in recovery. It can reduce muscle soreness and improve flexibility, which may encourage individuals to maintain their exercise routines. A study published in The Journal of Sports Medicine and Physical Fitness found that post-exercise massage can reduce delayed onset muscle soreness (DOMS), enabling individuals to train more effectively.

Conclusion

While massage therapy may not be a standalone solution for weight loss, its benefits can significantly enhance an individual’s weight loss journey when combined with a balanced diet and regular exercise. By reducing stress, improving circulation, enhancing sleep quality, promoting mindfulness, and aiding recovery, massage can support overall wellness and contribute to effective weight management strategies.

Incorporating regular massage sessions into your routine may just be the holistic approach you need to reach your weight loss goals. Always consult with a healthcare provider before starting any new treatment, especially if you have specific health conditions or concerns.

References

1. Field, T., Diego, M., & Hernandez-Reif, M. (2005). Moderate pressure is not as effective as lighter pressure for massage therapy. *Psychosomatic Medicine*, 67(4), 646-652. DOI: 10.1097/01.psy.0000188487.05565.14
2. Diego, M. A., & Field, T. (2010). The effects of massage therapy on the immune system: A review. *The Journal of Alternative and Complementary Medicine*, 16(7), 785-789. DOI: 10.1089/acm.2009.0742
3. Field, T. (2012). Massage therapy research review. *Complementary Therapies in Clinical Practice*, 18(1), 36-41. DOI: 10.1016/j.ctcp.2011.11.001
4. Weerapong, P., Chaibang, C., & Busarakumtragul, P. (2005). The role of massage in the management of delayed onset muscle soreness. *Journal of Sports Medicine and Physical Fitness*, 45(3), 354-366.

The Benefits of Massage at Home - Invest in Your Most Valuable Resource - Your Energy

Written by Heidi Hanna, CEO of Synergy Brain Fitness, best-selling author, and Human Touch Wellness Council member.

In today's fast-paced world, finding time for relaxation and self-care can be challenging. One increasingly popular solution is the massage chair, which offers a convenient way to unwind and relieve stress in the comfort of your home. Research supports the benefits of regular massage and having a massage chair at home can make it easier to incorporate this practice into your daily routine.

Stress Reduction

One of the most significant benefits of using a massage chair is stress relief. Studies have shown that massage therapy can lower cortisol levels, a hormone associated with stress. A study published in the International Journal of Therapeutic Massage and Bodywork found that massage significantly reduced cortisol levels while increasing serotonin and dopamine, which can improve mood and overall well-being (Field, 2014).

Muscle Tension Relief

Massage chairs are designed to provide targeted relief to sore and tense muscles. Research published in The Journal of Alternative and Complementary Medicine indicates that massage therapy can effectively alleviate muscle tension and pain (Cummings et al., 2010). Regular use of a massage chair can help prevent chronic muscle tightness, making it easier to stay active and pain-free.

Improved Circulation

Massage is known to enhance blood circulation, which can lead to better oxygen and nutrient delivery to tissues. A study in The Journal of Physical Therapy Science found that massage increased blood flow and lymphatic circulation, aiding in recovery from physical exertion (Lee et al., 2013). With a massage chair, you can enjoy these benefits regularly, promoting overall cardiovascular health.

Enhanced Sleep Quality

Regular massage has been linked to improved sleep quality. Research published in Sleep Medicine Reviews suggests that massage can help reduce insomnia and improve overall sleep patterns (Field et al., 2015). By incorporating a massage chair into your nightly routine, you may find it easier to relax and fall asleep, leading to a more restful night

Convenience and Accessibility

Having a massage chair at home makes it easy to enjoy the benefits of massage therapy whenever you need it. Whether it’s after a long day at work or during a relaxing weekend, a massage chair provides immediate access to relief without the need for appointments or travel.

Conclusion

Investing in a massage chair can lead to numerous physical and mental health benefits, from stress relief to improved sleep quality. With scientific evidence supporting these advantages, a massage chair at home is not just a luxury but a valuable addition to your wellness routine. By embracing the power of massage at home, you can take an important step toward a healthier, more balanced life.

References

- Field, T. (2014). Massage therapy for depression and anxiety. *International Journal of Therapeutic Massage and Bodywork*, 7(1), 3-12.

- Cummings, T. M., et al. (2010). The efficacy of massage therapy in the management of myofascial trigger points: a systematic review. *The Journal of Alternative and Complementary Medicine*, 16(4), 353-358.

- Lee, J. H., et al. (2013). The effects of massage therapy on blood circulation and lymphatic drainage. *The Journal of Physical Therapy Science*, 25(9), 1117-1121.

- Field, T., et al. (2015). Massage therapy reduces stress and improves sleep in children with asthma. *Sleep Medicine Reviews*, 19(6), 457-466.

A daily massage sounds nice. If you want to relieve stress and anxiety, which is something most people deal with, get a massage.

But how much of a good thing is too much? How often should you get a massage?

We're going to explore:

• How much massage is too much – if any
• Types of massages
• Benefits of massages

How Often Should You Get a Massage? What Studies Have to Say

Many studies exist on the benefits of massage, but few examine the frequency of massage and if it’s potentially detrimental to your health. What we do have are two studies that do shed “some” light on the topic:

2014 Study: Adverse Events of Massage Therapy in Pain-Related Conditions: A Systematic Review

Adverse events were the main focus of this study, which wanted to identify whether massage may have adverse effects when used for pain-related benefits. The study examined over 40 reports over a period of 11 years and found that:

• There were few serious adverse side effects
• Primary side effects were associated with spinal manipulation, but it’s very uncommon

If you’re going to a massage therapist, the researchers behind the review recommend that you ensure the practitioner has adequate training to minimize risks.

2012 Study: A Preliminary Study of the Effects of Repeated Massage on Hypothalamic–Pituitary–Adrenal and Immune Function in Healthy Individuals: A Study of Mechanisms of Action and Dosage

Weekly or daily massage is often performed for very specific reasons, such as supporting immune function. This study compared Swedish massage over a 5-week period to identify markers in the participants and analyze them, such as:

• Oxytocin
• Cortisol
• Cytokines
• Many others

Participants underwent 45-minute massage sessions, with one group having a weekly massage and the other a bi-weekly massage. Interestingly, the study was inconclusive because it found that the once-a-week group experienced:

• Minimal HPA function effects
• A decrease in cytokine production
• An increase in certain phenotypic lymphocyte markers

Neuroendocrine differences were noted in the twice-a-week group. What the researchers suggest is that “dosage,” or in this case, frequency, must be examined further to find the right amount of massage for your unique needs.

Benefits of Certain Types of Massage and Frequency Recommendations

If you use massage for pain, your usage may differ from that of someone who wants to experience lymphatic drainage benefits. For example, you’ll want to adjust your massage frequency based on massage type.

What does this mean?

A general recommendation for how often to get a massage is listed below:

• Deep tissue: A common option for people in pain is to have a deep tissue massage performed. These massages will perform slow, powerful strokes to target muscles, tissue and other “deeper” areas where pain may exist. If you have injuries, this may be a good massage for you. Daily massage on low intensity may work best, but you can lower the frequency to weekly or bi-weekly for maintenance.
• Lymphatic: Lymph node drainage is common for certain medical conditions or after a person has surgery. Frequency may start at daily recommendations and taper off to two times per week.
• Full body: Swedish massages or full body massages are best when necessary or every week or two. Often, you won’t need an intense full-body massage unless you’re recovering from injuries or trying to decrease recovery time as an athlete or bodybuilder.
• Pain: If you have pain, massage frequency is often daily or every other day. You want to be very cautious of the intensity of the massage and listen to your body. If the massage increases pain, lower frequency and intensity.

Massage is known for helping people reduce pain and stress, relieve muscle tension and lower high blood pressure. If you add in heat therapy (many of our chairs have heat settings), the benefits may be even more prominent.

Note: If you suffer from any medical conditions or are pregnant, be sure to consult with your doctor before getting a massage.

How Often Should You Use a Massage Chair?

You can use your massage chair daily, but we recommend that you keep the intensity low. High-intensity massage may not be the best option for daily use. Start at the lowest intensity and find what works for you.

For most people, a massage once or twice a week will more than suffice.

One study found that 20 minutes in a massage chair is sufficient.

If you don’t have a massage chair yet, we have quite a few models that are perfect for you:

• Super Novo X Massage Chair: Our newest chair, the Super Novo X, has teardrop doors for easy entry, foot and calf massage functions, S- and L-track systems and 39 unique programs to provide you with a one-of-a-kind massage. Acupressure and a built-in fully-body stretch will make you feel like you’re lying on a cloud during the entire massage.
• Super Novo 2.0 Massage Chair: The Super Novo 2.0 offers dual-lumbar heat, memory settings, 3D and 4D massage power and 38 auto-wellness programs that take the guesswork out of your massage.
• Gravis ZG Chair: Our ZG model offers a sleek look that makes it perfect in any office space or high-end home. You’ll enjoy the chair’s multiple heat zones, targeted massages and adjustable features.

Don't know what to look for in a massage chair or want to explore more options? Be sure to visit our massage chair page for more options.

Are massages good for you?

They can be. If you listen to your body, a daily massage may be exactly what you need to feel your best.

You can try a massage once or twice a week and increase or decrease your frequency to find the right frequency for you. If you find that you’re especially sore or the massage isn’t providing the benefits you had hoped for, experiment to find your sweet spot.

Are you in need of some relaxation and self-care? A massage may be the answer. In fact, research shows that massage therapy can help reduce anxiety and depression. But which type of massage should you choose?

Most people are familiar with Swedish, deep tissue and shiatsu massage, but what is a therapeutic massage? Let’s take a closer look at this unique therapy style and its benefits.

What is a Therapeutic Massage?

Most types of massage therapy focus on relaxation. Therapeutic massage takes a different approach. The aim is to target problem areas to alleviate pain and help promote healing.

In other words, this type of massage aims to achieve a therapeutic benefit in the body.

By manipulating your muscles, tendons, fascia and other soft tissue, massage can help alleviate tension and even pain in specific areas of the body.

Therapeutic massage can be used to treat a variety of medical conditions, including:

• Chronic pain
• Anxiety
• Stress
• Muscle tension
• Headaches

It’s often combined with other treatments to maximize the results. A variety of massage techniques may be used to achieve results.

How Do You Know That Therapeutic Massage is Right for You?

If you're considering massage therapy, your first step should be to speak with your doctor to ensure it’s a safe choice for you.

Once you have the green light, consider the following to determine whether this type of massage is right for you:

• Your goals: What do you want to achieve with massage therapy? Do you have specific areas of the body that have tension or pain? Or do you simply want to relax? Knowing your goals will help you make your decision.
• Your physical condition: Do you have any existing injuries or health conditions that may benefit specifically from massage therapy? If you have chronic pain, for example, you may find that therapeutic massage is ideal.
• Your personal preferences: Do you have an issue with pressure intensity? Therapeutic massage can be more intense than other forms.

With these points in mind, you can determine whether therapeutic massage will be a good fit for you and your needs.

But the bigger question is: what can therapeutic massage help you achieve?

What are the Benefits of Massage Therapy?

A therapeutic massage offers a number of benefits compared to other forms of massage therapy, including:

Targeted Relief

One of the primary benefits of a therapeutic massage is that it offers targeted relief. For example, if you’re struggling with tension or pain in your neck and shoulders, therapeutic massage can focus solely on these key areas to bring you some relief.

Although full-body relaxation is a nice perk of traditional massage therapy, targeted relief can help you feel better faster because you’re addressing the root cause of your discomfort.

Therapeutic massage uses a variety of techniques and applies just the right amount of pressure to promote healing and relaxation.

Improved Mobility and Pain Relief

Living with chronic pain can be debilitating, and, in some cases, can even restrict your mobility.

Therapeutic massage may help.

In fact, studies have found that massage can help reduce pain in people with chronic lower back pain.

The combination of releasing muscle tension, targeting trigger points and promoting better circulation can help alleviate pain and even improve your mobility.

When you live with chronic pain on a daily basis, these kinds of results can immediately improve the quality of your life.

Help with Anxiety and Depression

Any form of massage therapy can help improve anxiety and depression. More than 40 million adults in the U.S. have an anxiety disorder, and many more undiagnosed individuals battle with anxiety and depression on a regular basis.

Massage may help.

One recent study found that massage therapy can ease stress by boosting the parasympathetic nervous system, which controls your body’s ability to relax.

In some cases, anxiety and depression can also be attributed to medical conditions that cause chronic pain and discomfort. When massage is able to ease pain and tension, anxiety and depression may decrease along with it.

What Is the Difference Between a Therapeutic Massage and a Swedish Massage?

Therapeutic massage and Swedish massage are similar in many ways, but there are some notable differences that will impact the outcome of your massage.

Swedish massage is known for its gentle, flowing strokes. It often incorporates soothing music and essential oils to create a multi-sensory experience aimed at relaxing your entire body.

A variety of techniques are used with Swedish massage, including:

• Petrissage (kneading)
• Effleurage (gliding strokes)
• Tapotement (rhythmic tapping)

These techniques can help improve circulation and ease tension, which is why it helps you feel so relaxed.

As you can see, Swedish massage takes a different approach to massage than therapeutic. Let’s take a closer look at the differences between these two techniques:

• Swedish massage promotes deep relaxation and stress relief, while therapeutic massage provides targeted relief and aids in injury recovery.
• Swedish massage helps improve blood circulation and ease muscle tension, while therapeutic massage aims to improve mobility and ease inflammation.

Swedish massage tends to be gentler than therapeutic massage and is better suited for people who want to prioritize relaxation.

Can a Massage Chair Deliver a Therapeutic Massage?

If therapeutic massage aims to target specific trouble areas, is this form of massage something that can be done by a massage chair?

Yes! In fact, a massage chair is ideal for delivering a therapeutic massage because you can use it whenever you want without having to leave the comfort of your home.

• Our Super Novo X massage chair, for example, has 39 wellness programs, cloud touch acupressure and calf and food massagers that help you target trouble areas with ease.
• Our Gravis ZG chair allows you to select three targeted head zones – back, seat and leg areas – to achieve more targeted relief.

These are just two options in our lineup of massage chairs that can help you enjoy the benefits of therapeutic massage.

Massage therapy is a centuries-old practice, but throughout history, it has evolved to include a variety of techniques. There are so many types of massage today, but one type that has been getting a lot of attention is hydro massage.

What is a hydro massage? What benefits does it offer, and does it really work to alleviate tension and pain? Let's explore this form of massage therapy, which dates back to ancient Rome.

What is a Hydro Massage?

As you may have guessed, hydro massage incorporates water into the massage process. This therapeutic technique uses water and pressurized jets to massage muscles.

You may also see this type of massage go by other names:

• Aqua massage
• Aqua therapy
• Water therapy
• Hydrotherapy

Hydro massage can be performed in a few different ways. Traditionally, this type of massage is performed in a pool equipped with special jets that can be adjusted to your preference.

But there’s also another option called dry hydro massage, which is the more popular choice. A dry hydro massage can be performed on a table, or you can also find massage chairs with this function.

Rather than being immersed in water, you lay or sit on a water-filled mattress. Strategically placed jets apply gentle heat and pressure to your muscles to help alleviate tension.

Dry hydro massage tables and chairs also have built-in:

• Thermostats that allow you to control the temperature to your liking
• Controls that allow you to direct the jets to specific parts of your body
• Options for adjusting the intensity and speed of the water

The idea of hydro massage is appealing, but does it actually work?

Do Hydro Massages Work?

Because hydro massage uses water and jets – not conventional massage techniques – you may be wondering whether it really works.

The answer is clear: yes.

Water therapy does work. The gentle pressure and heat applied by the water jets help relax your body and melt away tension.

Although hydro massage is an unconventional option for massage therapy, it does offer many of the same benefits as methods you’re familiar with, like deep tissue, Swedish and hot stone massage.

Hydro Massage Benefits

Hydro massage has been shown to alleviate pain and soreness associated with vigorous exercise and certain medical conditions. In fact, this type of massage offers many of the same benefits as traditional massage, including:

Stress Relief and Elevated Mood

One of the most well-known and biggest benefits of massage therapy is stress relief. A full body massage can help you slip into a more relaxed state.

But it can also help lift your mood. Studies have found that hydro massage can help ease pain and improve mood for people with rheumatoid arthritis.

Not surprisingly, this benefit can also be found with acupressure massage, a feature found on our newest Super Novo X massage chair and many other models in our massage chair line-up.

Pain Relief

We’ve already seen that hydro massage can help ease pain in people with rheumatoid arthritis, but this condition isn’t the only one that can benefit from this type of massage therapy.

In general, hydro massage is effective at alleviating pain. A 2019 study found that massage therapy can help ease lower back pain.

Improved Circulation

Like other forms of massage therapy, hydro massage can help improve circulation. Improved circulation supports heart health and exercise performance and helps your body deliver nutrients more effectively.

According to Aetna, dry hydrotherapy has been shown to improve circulatory and lymphatic systems. Other studies have shown that traditional cold water hydro massage can increase blood flow.

Improved Exercise Recovery

Exercise is crucial to maintaining your physical and mental health, but recovery can be uncomfortable or downright painful.

After a workout, lactic acid builds up in your muscles. That build-up causes soreness and pain.

Hydro massage can help ease that pain and support the recovery process.

It's no wonder gyms across the world offer hydro massage chairs and tables to help members alleviate post-workout aches and pains.

Immune Health Support

Hydro massage may even help support your immune health. One clinical study found that cold-water therapy helped reduce instances of lower respiratory tract infections in young children.

A cold hydro massage may offer the same benefits.

Contact-Free Massage

Although massage therapy offers many advantages, some people are uncomfortable having another person touch them. Dry hydro massage, like a good massage chair, offers a great alternative to a conventional massage performed by a therapist.

Hydro Massage May Not Be for Everyone

Although the benefits are clear, it’s important to note that hydro massage may not be a good fit for everyone.

Potential side effects can include:

• Bruises
• Nerve injuries (not common)
• Worsening skin rashes
• Burns if the water is too hot

If you find that hydro massage is not a good fit for you, there are many other types of massage and methods that can help support your health and wellness, including massage chairs that use air and heat to relax your muscles and ease pain.

Post massage care is often neglected because people assume that they just had an amazing massage and that’s all that they need to do. Your massage can promote sleep quality and even support anti-aging.

But you may make mistakes afterward that can impact your massage benefits.

We’re going to share some tips for improving your post massage care routine and ask some of the leading questions people have about massages.

4 Tips for Post Massage Care

Maximizing the results of your massage is something that we always recommend because it will make you feel better. You're dedicating time in your massage chair or going to a professional, so you might as well feel your best, too.

You can mix and match any of the tips below to find what works best for you:

1. Shut Off the Noise

If your goal for a massage is to relax and feel better, don’t jump right back into reality when you’re done. For example, if you turn on the news immediately when you’re done with a massage, you’re likely to come across something:

• Worrying
• Stressful
• Sad

Try to be silent for a while after the massage or listen to relaxing music, such as classical music that helps you stay calm.

2. Avoid Heavy Meals

A massage may make you feel relaxed and like your blood is really pumping, but it can also lead to you feeling bloated if you eat too much too fast. Eat a light meal or a snack if you’re hungry during the first hour after a massage.

3. Don’t Exercise Right Away

Your massage will make you feel like you can run a marathon, but that doesn’t mean that you should. Wait at least an hour after your massage is done to exercise, hike or do anything that is especially strenuous.

4. Ignore Any Stressors

Going along with our first point, you’ll also want to avoid any stressors that you may have, such as talking to someone who causes you stress, so you can just soak it all in.

And one last thing, don’t overdo your massages either. You want the experience to be relaxing, so don’t start a massage when you know it will cause you to be late or rush out of the door too quickly.

Schedule your “me time” when it allows you to melt away the stress and anxiety of the day without having to worry about it adding more stress in the process.

Why Is It Good to Drink Water After a Massage?

Mayo Clinic recommends drinking:

• 7 liters of fluid a day if you’re a woman
• 7 liters of fluid a day if you’re a man

However, you will receive around 20% of this intake from the foods that you eat, so you don’t need to drink 11.5 - 15.5 cups of just water per day.

With this in mind, should you drink water after a massage?

Yes.

Water will help:

• Eliminate any of the toxins in the body
• Boost your circulation even more

If you have a deep tissue massage or put your Super Novo X on a high-intensity setting, drinking water is even more important. Some people find that massages will dehydrate them because they’ll deplete the muscles of the water that fills them.

Drinking a glass or two of water before and after your massage is never a bad idea.

Plus, if you’re like most people, you could use a little more water to meet your daily intake recommendations.

Should I Shower After a Massage?

Showering before or after your massage is always a question that is top-of-mind for anyone serious about their wellness. A few trains of thought exist, and each has its own merits that you’ll need to consider for yourself.

• Shower before your massage. If your massage aims to help you get rid of the toxins in your body, you may want to shower beforehand. The idea is that you’ll be able to remove any pollutants that you have on your body to maximize its benefits. You certainly do not want to massage your perfumes or other chemicals deeper into your body. Right?
• Shower after a massage. If you like to use lotions or essential oils during a massage, you may or may not want to take a shower. Any lotions that are meant to help with dry skin or essential oils may be more potent if left on the skin rather than washed off.

Want to shower after your massage? A warm – not hot – shower is often best. If the shower is too hot, it may make you feel dizzy or impact your blood pressure.

If you follow our tips above, you’ll level up your post massage care and be confident in your routine.

Don't have a massage chair just yet? Browse through our massage chairs to find the perfect chair for your budget and personal massage goals.

A good massage can help release tension and stress, but did you know that it can also release toxins?

Toxin release is just one of the many benefits of getting a massage. The question is: what types of toxins are released after a massage? How does this happen, and can these toxins make you sick?

Let’s dive deeper into the world of massage and toxin release.

What Toxins are Released After a Massage?

Massage can help your muscles release certain substances, and while we use the word “toxins,” these substances aren’t all harmful to the body.

Which substances are released after a massage?

Lactic Acid

Have you ever felt sore and achy after an intense workout session? That discomfort you felt was caused by lactic acid.

Lactic acid builds up due to glucose breakdown when the body generates cellular energy. Too much lactic acid causes irritation and muscle soreness.

A gentle kneading of soft tissue can help remove that lactic acid, allowing you to enjoy a faster and more comfortable recovery.

Uric Acid

The body produces uric acid when it breaks down purines, which are a natural substance found in the body and certain foods.

High uric acid levels can occur if you have high blood pressure, kidney problems, psoriasis, obesity or other medical conditions.

Massage can help stimulate your lymphatic system, helping release substances like uric acid.

Creatine

Creatinine, a byproduct of muscle use, produces creatine. Creatine helps the body produce energy during physical activity.

As your massage helps improve and stimulate blood circulation, creatinine levels decline to help improve kidney function.

Cortisol

Known as the stress hormone, cortisol plays an important role in our fight-or-flight system. But when cortisol levels are chronically high, it can lead to increased anxiety and a sluggish immune system.

Massage therapy can help lower cortisol levels, helping you feel more relaxed and at ease.

As you can see, the “toxins” listed above aren’t necessarily toxins in the traditional sense, but massage can help stimulate their release to support your well-being.

How much of these substances are released? That depends on the type of massage and its intensity.

And you don’t necessarily need to work with a massage therapist to stimulate the release of these toxins. For example, our Super Novo 2.0 massage chair has dozens of wellness programs, including a deep tissue massage that can aid in toxin release.

Can a Massage Make You Sick?

With all this talk about toxin release, you may be wondering: can a massage make me sick?

Massage therapy is supposed to help you feel more relaxed and less stressed, but in some cases, it can also make you feel a little under the weather temporarily.

Let’s be clear here – it's not common to feel sick after a massage. But it can happen.

Often, symptoms arise after an intense massage and can include:

• Achiness
• Dizziness
• Nausea
• Lightheadedness
• Fatigue
• Headaches

Massages that use gentle strokes and pressure generally do not cause these side effects. They're more common after a deep tissue massage or other similar massage.

These symptoms may not necessarily be caused by the massage itself either. For example, you may experience some of these symptoms if:

• You're dehydrated. It’s important to drink water before and after a massage to avoid feeling dizzy or nauseous.
• You have an underlying health condition or injury. Massage can aggravate injuries and certain health conditions, which is why it’s important to consult with your doctor before you undergo massage therapy.
• Oils and scents were used. Typically, massage oil and aromatherapy have positive effects on clients – not negative. However, overexposure or sensitivity can cause headaches and nausea.

Most people feel great after a massage. Although it can happen, it’s not common for people to feel sick after a session with a massage therapist or their massage chair.

But if this does happen to you, make sure that you give yourself a little extra care to start feeling better faster.

• Drink plenty of water.
• Eat healthy foods.
• Avoid alcohol and caffeine as much as possible.
• Allow your body to rest.

How Does a Massage Release Toxins?

You know which toxins the body releases after a massage and how they may affect your body. But how does massage create this effect?

Massage supports toxin release through:

• Enhanced blood circulation
• Stimulation of the lymphatic system

Increasing the movement of the circulatory system and the lymphatic system helps the body dissolve or remove the substances we discussed earlier.

Massage doesn’t necessarily “squeeze” out toxins from the muscles, as some may have you believe. Rather, it supports the body’s natural detox and circulatory systems to optimize their performance.

Summary

Regular massages can help support your lymphatic system, helping your body rid itself of toxins naturally.

But if you’re concerned about potential side effects (remember – they're uncommon), you might consider a gentler alternative, like our Perfect Chair® PC-610, which uses heat to melt away stress and tension.

Choosing the best massage chair for you may not be easy. Consider the tips from men on how massage chairs have helped health & find a massage chair that fits your needs.