When you hear the word massage, the image that comes to mind is most likely that of gentle squeezing and pure relaxation. What you picture is probably a Swedish massage.
The Swedish massage is one of the most common types of massages you can get. It’s done to energize the body and improve overall health. This type of massage involves long, flowing strokes and motions like kneading, vibration, tapping, and rolling to loosen tight muscles. Massage oil or lotion is used to protect the skin from friction caused by rubbing.
Health Benefits of a Swedish Massage
Massages are a great way to relax and unwind, but they can do more than melt your tension. The work done on your muscles and joints by a massage therapist benefits your body in several ways:
Improves blood circulation. A massage therapist works on the body's soft tissues (muscles, tendons, ligaments, and blood vessels) and uses strokes that flow toward the heart, improving blood circulation. That helps your body's tissues get nutrients and oxygen, as well as remove waste.
Eases stress and pain. Massages can help relieve headaches, back pain, muscle tension, and soreness from chronic conditions such as osteoarthritis, rheumatoid arthritis, fibromyalgia, migraine, and myofascial pain syndrome. Massage therapy also offers benefits to people who have cancer.
Boosts immunity. Massages may boost the activity of cells in your immune system that fight bacteria and viruses. That can help you manage conditions such as the common cold, asthma, and diabetes.
Stimulates nerves. By applying pressure and manipulating the muscles, a Swedish massage helps stimulate pressure receptors located in different parts of the body. Stimulating those nerves may help manage pain and discomfort.
Boosts mood. Massages have been found to improve mood by boosting the production of dopamine, serotonin, and oxytocin. These hormones act to stabilize mood, helping reduce the symptoms of depression, stress, and anxiety. A Swedish massage could also lower the production of cortisol, a stress-causing hormone.
Eases tension. Also known as adhesions, knots in your muscles can be quite painful. The Swedish massage warms up the muscles and the fascia — the connective tissue supporting your body's tissues, nerves, joints, and bones. Massage breaks down the adhesions and eases the tension gathered at the knots. If you have a severe case of knots, consider other, more intense types of massages, such as a deep tissue massage.
Drains lymph. Lymphatic drainage occurs naturally when you use your muscles. If you are not moving or using your muscles, lymphatic fluid could build up. This could cause a buildup of toxins, such as lactic acid. Lactic acid builds up in muscles after workouts, making you feel sore. Studies show Swedish massage and manual lymph drainage can lower the level of lactic acid in muscles.
Improves flexibility. Massages help ease tension in your muscles and joints. This improves your range of motion, which in turn increases your ability to stretch.
Swedish Massage Techniques
A Swedish massage involves five massage techniques to promote healing.
Effleurage
These strokes are used at the beginning of the massage to warm up the muscles. And they also signal the end of the session. This technique involves long or short gliding strokes toward the heart. During this technique, the massage therapist checks the response of your tissues — whether they are hard and tense or soft and pliable.
Petrissage
This technique consists of a deeper, kneading movement. The massage therapist manually compresses your soft tissues in a rhythmic way. Petrissage helps stretch and loosen muscles, creating some space between the layers of your fascia. The motions of petrissage (squeezing, lifting, wringing, shaking, and rolling) promote blood circulation and movement of fluids. Performing petrissage takes the most time in a Swedish massage.
Tapotement
The word tapotement means tapping or drumming. With this technique, massage therapists use rhythmic tapping, drumming, or cupping to boost blood flow across the body. Tapotement may also include the hacking motion in which the massage therapist uses the side of the hand to soften tissues and stimulate circulation.
Friction
This technique involves rubbing an area with the thumbs or fingers to soften and realign underlying tissues. The massage therapist may apply pressure in a circular or linear pattern. This technique works best to break up adhesions.
Vibration
This technique involves rhythmic shaking of the massage area in an up-and-down pattern. By doing so, the body loosens up and relaxes. The massage therapist may use their palms to shake your skin and muscles on your back. If the massage area is small or sensitive, such as your face, they may use their fingers. Vibration is used to improve nerve function and stimulate deeper tissues and organs.
Deep Tissue vs. Swedish Massage
Swedish massage manipulates connective tissue to improve circulation and release tension. It's gentler than a deep tissue massage. A Swedish massage might be right for you if you're interested in relaxing and reducing stress and tension.
Deep tissue massage uses many of the same techniques as Swedish massage, but with more pressure and a more targeted approach. A massage therapist will work through layers of muscle to get into the deeper tissues, sometimes in a very specific area. This type of massage may release deep tension, but may be a little painful as the release happens. A deep tissue massage might be an option if you’re recovering from an injury or accident.
Are Swedish Massages Safe?
Swedish massages are generally gentle and safe, with a very low risk of harm. Although rare, risks are not unheard of. There may be some soreness or bruising for a day or two after a massage. You may get a headache if you're dehydrated and the massage releases toxins. There's also a chance of having an allergic reaction to an oil or lotion used by the massage therapist.
Massages using strong pressure or intense focus on deep tissues have been known to cause injury to nerves or bones, as well as blood clots.
Avoid getting a massage of any type if you have:
- A fever
- A virus, such as the flu, or other contagious condition
- The blood-clotting disorder hemophilia
- A current flare-up of arthritis, fibromyalgia, or lupus
- Recently had surgery
If you're pregnant or have a history of high blood pressure or heart disease, talk to your doctor before going for a massage.
How Do You Prepare for a Swedish Massage?
A few days before your massage, start drinking plenty of water so that you're well hydrated during your massage. A massage can release toxins, and being well hydrated will help flush them out of your body. If you're dehydrated, those toxins may lead to soreness after your massage.
On the day of your massage, get ready for a great experience:
- Wear comfortable clothing.
- Eat a light meal or snack.
- Get into a relaxed state of mind by listening to calming music or meditating.
- Tell your massage therapist if you have any pain or areas to avoid.
After your massage, revel in relaxation! Take a nap, if time allows, or go to bed if it's late in the evening. Let the oils used by the massage therapist hydrate your skin. Be sure to drink plenty of water to flush out any toxins released during the massage. You may feel like you're in a bit of a stupor right after a massage. If that's the case, get off the massage table slowly and wait a while before driving home.
Takeaways
Massage is widely used as a complementary treatment for many health conditions, as there are both mind and body benefits. Swedish massage is the classic type of massage. It involves five techniques that use a variety of motions to improve circulation and ease tension. Swedish massage can help you unwind and relax. When performed with more targeted pressure, a deep tissue massage may help athletes or people recovering from injuries or accidents. A Swedish massage has a low risk for harm. A deep tissue massage may cause injury to underlying tissues. Massage therapy should be avoided if you're sick or have certain health conditions. If you're pregnant or have high blood pressure or heart disease, talk to your doctor before having a massage. If you're able to go for a massage, be sure to drink plenty of water before and after to flush out toxins that may be released from your tissues.
Swedish Massage FAQs
Do you wear clothes during a Swedish massage?
Wear loose-fitting clothes to a massage session. Massage therapists will often tell you to undress to your level of comfort. That means you can remove all of your clothing if you're comfortable doing so. If you're not, you can leave your clothes on. Many people choose to leave on their underwear or a towel. That allows the massage therapist to work directly on most of your skin and the underlying tissues, giving you the full benefit of the massage. The massage therapist will also cover most of your body with a sheet. The sheet will only be moved to expose the part of your body being massaged. You will not be fully exposed at any time during a massage.
Does a Swedish massage include the buttocks?
A Swedish massage often includes massaging the buttocks, , especially when the massage therapist is working on your lower back and hips. Massaging the buttocks can help relieve pain from sciatica or piriformis syndrome, for example. Massage therapists will not touch the genitals. At the start of your session, tell your massage therapist about any area of your body you do not want touched.
Should you shower before or after a massage?
Showering before or after a massage session is your choice. Massage therapists often use oil or lotion to reduce the friction from rubbing the skin. You may wish to shower after your appointment in case oil gets in your hair. Or you may choose to shower before your appointment and let the massage oil soak into your skin for a while before washing it off.