Massage by wk98255

Mind & Body

Massage

published by Barnes & Noble

A little to the left . . . A massage is both an indulgent treat and a proven medical method of alleviating tension, soreness, and stress. Become a pro at working the knots out—whether for yourself or a partner—by learning about: • Effective massage techniques for the back, neck, legs, feet, scalp, and more • Essential and optional supplies, from tables and chairs to oils and lotions • Tips on finding a massage therapist and what to expect from a trip to a spa

Massage Basics If you’re sore, tense, or stressed, that fatigue registers in your body and mind. Massage, one of the oldest and most enduring forms of healing, can restore physical wellness, balance energy, and increase strength and flexibility.

History of Massage Massage has been an important component of both Eastern and Western medicine since ancient times. Bodywork figures heavily in traditional Chinese and Ayurvedic (traditional Indian) practices, and early Greek and Roman medical writings mention the role of massage in treating athletes and postsurgical patients. The style of Swedish massage was developed during the 19th century and is often credited to P. H. Ling, founder of the Royal Gymnastics Central Institute in Stockholm. Though many Eastern countries include massage therapy as part of standard medical care, in the Western world it is usually considered a separate profession. Today, there are increasing opportunities to receive the many massage techniques developed and refined throughout history.

Benefits of Massage Well-intentioned touch can affect the entire body positively and leave you feeling physiologically and psychologically better. Massage can: • • • • • •

Reduce muscle spasms Restore length to muscles tightened by overuse and postural habits Break up adhesions (or knots) in tissues that can hinder movement Treat chronic musculoskeletal pain, such as lower-back pain and headaches Increase blood and lymph circulation, which allows more nutrients to reach cells Reduce the body’s output of stress hormones by stimulating the parasympathetic (“rest and digest”) nervous system • Provoke endorphin production • Improve respiratory and immune system functioning • Calm mental activity and reduce emotional stress

Swedish massage • Shiatsu: Through a combination of stretching and pressure on specific points and channels on the body, shiatsu massage aims to balance energy, or chi, by clearing blockages along these channels according to the principles of traditional Chinese medicine. Shiatsu massage is performed on the floor with both the recipient and practitioner wearing comfortable clothing. • Thai: Like shiatsu, Thai massage involves both stretching and pressure on specific points and is performed clothed on the floor. The stretching in Thai massage is elaborate; the recipient is taken through intricate assisted yoga positions in a session that can last up to three hours. Removing energetic blockages allows prana, the intrinsic life force, to flow freely through the body. Though Thai massage is based on Ayurvedic rather than Chinese philosophy, the practices, as well as the beliefs, are similar across the two disciplines.

Common Types of Massage Massage means many things to many cultures. Before you receive or administer a massage, consider the following different techniques: • Swedish: The basis for all styles of Western massage, Swedish is the most widespread type of massage in the United States. Long, flowing, rhythmic strokes are performed on the recipient’s body using oil. Swedish massage is often performed solely for relaxation purposes, but with stronger or more specific pressure, it can be used to treat pain or dysfunctional soft-tissue conditions. Swedish massage is more or less synonym ous with the terms deep-tissue massage and medical massage.

Thai massage • Reflexology: This technique stimulates points on the feet, hands, and ears that are believed to correspond to other parts of the body. Reflexology is often performed solely on the feet. (For more information on reflexology, see the Quamut guide to Reflexology.) • Lymph drainage: This technique uses light, repetitive, rhythmic motions along lymphatic pathways to reduce swelling and decrease pain by encouraging the flow of lymph fluid. This is especially beneficial for those whose lymphatic systems have been affected by surgery or radiation therapy.

Massage

www.quamut.com Massage Precautions Though massage can be beneficial for many people, in some circumstances it should be avoided or modified.

• Spas: Spas typically offer personal-care treatments, such as facials, waxing, and body scrubs, in addition to massage. Day spas cater to a specific area or neighborhood, whereas destination spas are more elaborate resorts where you can visit and stay for several days.

Health Conditions People with the following health conditions should not receive a massage: • • • •

Fever Contagious or infectious disease Severe atherosclerosis, hypertension, or other cardiovascular conditions Hemophilia

In otherwise healthy people, massage should not be performed directly on: • • • • • •

Varicose veins (direct massage can cause pain and further inflammation) Contagious skin conditions Open wounds Unexplained lumps Pacemakers and other implanted devices Anything hot, red, or swollen

Modified Massage The following types of people should receive massage only with certain modifications: • Pregnant women: A woman should not have a massage during the first trimester. For the rest of the term, she may receive a massage lying on her side or however else is comfortable. Only light work should be done on the lower back and sacrum. In addition, certain acupressure points should not be worked. • The elderly: Direct pressure on bones, especially the ribs, should be avoided. Caution should be taken not to tear the skin, which is thinner in older people. • Cancer patients: Considerations vary greatly from person to person, but some cautions are universal. There should be no massage over a tumor or the site of a recent surgery or radiation. If lymphatic tissues have been removed (as is most common in breast cancer surgeries), the affected arm or leg should not be massaged. Consult a doctor about case-specific adjustments that should be made.

Where to Get a Massage As massage therapy grows in popularity, it is increasingly easy to find in different settings.

Common Settings You can often find massage therapists at:

• Wellness centers: These establishments have health practitioners on staff who offer acupuncture, nutritional counseling, energy work, and other supplemental therapies. Some wellness centers are located in or affiliated with hospitals. • Gyms: Health clubs often have on-site spas or massage rooms. • Workplace: More and more employers are now providing massage services to their workers, often in the form of in-office chair massages by visiting practitioners (shown here). Some larger companies have in-house massage therapists who do full sessions on site.

How to Choose a Massage Therapist and Location How you pick a venue for massage or a particular massage therapist depends on why you are looking for a massage. • If you want simply to relax or have never received bodywork, a spa or health club is a good place to start. However, though these places provide a pleasant, relaxing atmosphere, you may not receive very personal attention or therapeutic intent. • If you’re looking for more specific results or plan to receive massage often, you may want to avoid a spa and try to find a massage therapist whose style fits your goals. Physical therapists, personal trainers, and others in the physical wellness field can often refer you to a particular therapist.

Credentials

• Solo and group practices: Many massage therapists set up their own practices in their homes or in commercial spaces, either alone or with other therapists. Another option is a house call, in which the therapist will bring a massage table and any other needed equipment and perform the massage in your home. • Physical therapy and chiropractic offices: Many physical therapists and chiropractors offer massage services at their offices. You may receive a brief massage as part of your treatment or be able to arrange a massage for a separate fee.

When you call to make an appointment, ask the massage therapist about his or her specific experience and approach, and explain why you’re seeking a massage. A good massage therapist will be able to determine whether the two of you are a good match. Most massage therapists do not adhere to one style in particular but instead draw on their experience with different massage methods to form their own individual approach. Massage is like handwriting; every therapist’s massage will feel different. You may have to try several before you find someone who’s right for you.

The information contained in this and every Quamut guide is intended only for the general interest of its readers and should not be used as a basis for making medical, investment, legal or other important decisions. Though Quamut makes efforts to create accurate guides, editorial and research mistakes can occur. Quamut cannot, therefore, guarantee the accuracy of its guides. We disclaim all warranties, including warranties of merchantability or fitness for a particular purpose, and must advise you to use our guides at your own risk. Quamut and its employees are not liable for loss of any nature resulting from the use of or reliance upon our charts and the information found therein.

Photo Credits: Page 1: Don Hammond/Design Pics/Corbis (photo 1), Plush Studios/Blend Images/Jupiter Images (photo 2), Zack Seckler/Getty Images (photo 3); Page 2: Darryl Leniuk/Masterfile (photo 1), Turner Forte/Riser/ Getty Images (photo 2). Illustrations by Precision Graphics.

This chart and the information contained in this chart are for general educational and informational uses only. Nothing contained on this chart should be construed or intended to be used for medical diagnosis or treatment. Users are encouraged to confirm the information contained herein with other sources and review the information carefully with their physicians or qualified healthcare providers. The information is not intended to replace medical advice offered by physicians or healthcare providers. Should you have any healthcare-related questions, please call or see your physician or other qualified healthcare provider promptly. Always consult with your physician or other qualified healthcare provider before embarking on a new treatment, diet, or fitness program. The publishers will not be liable for any direct, indirect, consequential, special, exemplary, or other damages arising therefrom.

Massage

www.quamut.com What to Expect When You Get a Massage Getting a massage should be a completely calming experience for you, with no disturbances or surprises to either your body or your mind.

Length of the Massage Massages typically last anywhere from 30 minutes to two hours, with 60 minutes as a rough average. The massage may cover the full body or focus only on specific areas of concern, such as the lower back, neck, shoulders, or legs.

Prices Though the U.S. national average is $60 for an hour of massage, prices differ greatly from place to place. In metropolitan areas, the price may be $100 an hour or more. House calls are more expensive, especially if the massage therapist is bringing his or her own table.

Questions the Massage Therapist Will Ask No matter where you choose to get a massage, the therapist will ask you about your health history, any medications you are taking, your general physical activities, and areas of pain or discomfort. This is so the therapist can rule out any conditions that may make massage unsafe and determine how to tailor the massage to your needs.

Clothing The therapist will then tell you how much, if any, of your clothing you should take off and how to position yourself on the table or floor. If you are expected to undress, the therapist will leave the room to give you privacy and return only after you are on the table and draped under a towel or sheet. If you feel uncomfortable undressing entirely, you are not obligated to do so.

Talking During the Massage Most people choose not to talk very much during the massage; it helps the therapist concentrate and helps you focus on what is happening to your body. The therapist may occasionally ask you to participate in the massage by taking a deep breath or moving a limb while he or she performs a certain technique. Otherwise you should remain as passive as possible and let the therapist do all the work.

Tipping At a spa or health club, the therapist earns only a portion of the price of the massage, so it is customary to tip 15–20%. You can usually leave the tip at the reception desk when you check out rather than with the therapist directly. Massage therapists in private practice have their own set rates and do not expect to be tipped.

What to Do If You’re Dissatisfied You should never feel intimidated during a massage—don’t hesitate to speak up and tell the therapist if anything feels uncomfortable or painful to you. Every person’s body is different, so certain massage techniques may or may not work for different people. Feedback helps the massage therapist alter the session for you.

How to Give a Massage Though there’s no substitute for a professional, therapeutic massage, an informal, in-home massage can be a great gift to a friend or loved one. The following basic information will help you prepare.

Setting and Equipment When giving a massage, it’s vital to establish an environment that’s comfortable for the recipient and the giver. A quiet, calming space can enhance the effect of a massage.

Massage Surface and Cushioning A professional massage table is by no means essential for a home massage. One option is to have the recipient lie on the floor on a sheet of foam, a large cushion, or several blankets. A futon or firm mattress is also a good option. Keep a stash of pillows around for padding where needed.

Lighting Soft lights encourage relaxation. Candlelight or tinted bulbs are ideal. Avoid overhead lights in favor of lamps.

Music and White Noise The goal of music during a massage is to quiet the mind and allow the recipient to focus on his or her body. Opinions differ on what type of music creates the best atmosphere: some prefer gentle “new age” background music, some choose classical music, some like more modern or upbeat styles, and others prefer silence or some sort of white noise. There are many available CDs and MP3s of music made specifically for massage or meditation.

Room Temperature The recipient’s body temperature will drop as he or she becomes more relaxed during the session. It’s a good idea to keep the room as warm as possible and to have a blanket or two on hand in preparation for this.

Oils, Creams, and Lotions Swedish massage requires a lubricant to facilitate the long, fluid strokes made to the recipient’s body. There are dozens of massage oils on the market—any vegetable-based oil will work well. Professional blends often include grapeseed oil, almond oil, or coconut oil. Creams or lotions may be better for sensitive skin or for those who don’t want to feel oily after their massage. These absorb into the skin more quickly and are generally not as smooth as oils, but they won’t stain your sheets as oils tend to do. Even professional massage therapists tend to disagree about which varieties are best, so experiment with different options. First check to make sure your recipient doesn’t have any conditions (such as nut allergies) that may affect your choice.

The Act of Massaging With practice, you’ll become more confident and your work more effective. To improve your massage technique, keep a few things in mind while you work: • Remain relaxed: If you’re tense, your recipient will sense the tension in your body and in turn become tense. Conversely, if you’re in a comfortable state, that will soothe your partner. Although giving a massage may be tiring, don’t try too hard. When you place your hands on your partner, do not use muscle strength to generate pressure; instead, lean your body weight into your hands as if you were leaning lazily onto a ledge or table for support. Remain physically at ease, and tune in to both your own and your partner’s breath. • Give yourself plenty of room: Having ample space to move around the recipient’s body is crucial. You won’t be able to transmit pressure effectively if you’re cramped into a corner. Before you start, check that you can lunge and lean comfortably in all directions that you plan to work. Though you should try to let the recipient remain as passive as possible, don’t hesitate to ask him or her to change position slightly if that will help ensure your own ease of movement. • Check in with your partner: Feedback is key in developing your massage abilities. Eliciting opinions and guidance is the only way you can improve your intuition regarding the amount of pressure to apply, the best spots to focus on, and technical details that affect how your massage is experienced. Invite response often, and be specific: “How does this feel?” or “Is this level of intensity good for you?”

Common Swedish Massage Techniques Every style of massage has its own specific techniques. Swedish massage traditionally consists of a few different techniques that can be applied to any area of the body.

Effleurage The most basic skill in Swedish massage, effleurage is a long, gliding stroke that can be performed with the palm, a loose fist, or even the entire forearm. The palm slides along the skin, encompassing the entire area being worked on—for example, up the entire leg, from ankle to hip; or down the entire back, from shoulders to hips—in one slow, straight movement. Effleurage is usually the first stroke done in a Swedish massage. The goal is to ready the recipient’s body for deeper work by bringing circulation to the superficial tissues. Effleurage also serves as a linking move between other massage techniques.

Petrissage

• When the recipient is lying on his or her back: Place cushions both under the head and under the knees. • When the recipient is lying facedown: Place a cushion under the ankles to elevate the feet and prevent foot cramps. A pillow under the stomach may feel more comfortable to women with larger breasts and people with lower back pain.

Petrissage aims to reach the deeper muscles and connective tissues by picking them up and separating them from each other and from the bone. Different petrissage strokes include squeezing, wringing, kneading, and milking. Petrissage is done in a rhythmic fashion, acting as a pump to bring nutrients to underlying tissues.

Draping

Friction

If the recipient is undressed, use a sheet, towel, or blanket to cover the parts of the body that you are not working on, whether for modesty or for warmth (since relaxation tends to cause body temperature to drop slightly).

Friction is direct pressure applied to a specific area of tension, such as an adhesion (knot). Rather than glide over the skin as with effleurage and petrissage, here the giver hooks into the tissue using thumbs, fingers, or knuckles. Friction can be static, simply leaning into a certain spot and holding the pressure, or can be done in a circular motion, taking the tissue in small circles to work through tension.

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How to Give a Massage, Step by Step Effleurage the Leg

Friction Around the Knee

Have the recipient lie face-down under a sheet. Stand at his or her head and fold the sheet down to the top of the hips.

Stand at the outside of the leg facing the recipient’s head. Place your hands on the heel of the foot. Apply pressure and glide your hands up the calf, thigh, and hip. As you pass over the knee, lighten your pressure, as this is a sensitive area. When you reach the top of the hip, continue the glide laterally around the flesh of the hip. Then pull back, gliding with lighter pressure back down the leg to the ankle.

Still standing outside the leg, face your partner’s head. Place your thumbs on the flesh just above the kneecap. Hook into the skin and make small circles. Draw your thumbs away from each other and continue making the circles as you travel slowly around the kneecap. Follow along the outside of the knee until your thumbs meet again at the bottom of the kneecap.

Effleurage the Back

Wring the Leg

Apply oil to your hands and place one hand on either side of the spine at the upper back, with your fingers pointing toward your partner’s feet. Lean forward and glide your hands straight down the back toward the tailbone. When you reach the bottom of the spine, divide your hands laterally over the top of the buttocks, then lean back and drag up the sides of the back until you are back at the shoulders.

Turn to face the leg. Place your right hand on the inside of the thigh and your left hand on the outside of the thigh. Reverse the position of your hands, simultaneously pulling your right-hand toward you and pushing your left-hand away. Think of picking up and “wringing” the tissue. Repeat in a rhythmic fashion, slowly moving down the thigh and calf over the course of several strokes.

With the techniques described in the previous section, you can perform a full-body Swedish massage. The following sections will help you with specific parts of the body.

How to Massage the Back

Knead the Shoulder Locate the mound of tissue at the apex of the right shoulder between the neck and the shoulder joint. Knead this tissue: pick up and squeeze the area, alternating between your right and left hand. As you squeeze with your left hand, glide toward the neck; with the right hand, glide toward the arm. Move back and forth between your two hands in a rhythmic fashion. Repeat on the other shoulder.

Split the Heads of the Calf Stand at the bottom of the foot facing your partner’s head. Place your thumbs side by side just above the ankle, and relax your hands on the sides of the leg. Slide your thumbs straight forward. Think of splitting the calf muscles into a right-hand section and a left-hand section. As you get closer to the back of the knee, lighten your pressure and divide your thumbs laterally. Retreat back to the ankle and repeat. Reverse this entire sequence for the left leg.

Friction Along the Spine Stand facing your partner’s left side. Place your thumbs or fingertips (whichever is more comfortable for you) in the groove just beside the right-hand side of the upper spine. Hook into the skin and push the tissue laterally, as if you are trying to push the right side of the back away from you. Repeat all the way down the spine, making small circles at each point if you wish. When you reach the bottom of the spine, repeat on the other side.

Redrape the back and undrape the right leg, exposing it all the way up to the hip.

Stand at the bottom of the foot, facing your partner’s head. Cup your left hand under the heel and cup your right hand over the top of the foot. Pick up the leg and lean back gently. You should see your partner’s chin move toward her chest. Hold this position for several seconds before you release the leg slowly. Reverse this entire sequence for the left leg.

How to Massage the Foot How to Massage the Front of the Leg Ask the recipient to roll onto his or her back. Undrape the right leg.

Knead the Thigh Stand at your partner’s right side, facing the leg. Make a “C” shape with your left hand and place it on the thigh just above the knee. Glide your hand toward the top of the thigh, picking up the flesh as you go. When you reach the top of the thigh, make the same “C” shape with your right hand and use it to glide back down to the knee. Establish a steady pace with this motion and repeat several times.

How to Massage the Back of the Leg

Traction the Leg

Stand at the bottom of the recipient’s right foot. Work through the entire sequence that follows and then switch to the left foot.

Effleurage the Foot Place the fist of your right hand at the top of the sole and rest the palm of your left hand on the top of the foot, sandwiching the foot between your hands. Lean forward and glide your fist down toward the heel, maintaining the sandwich

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www.quamut.com with the left hand. The foot should flex toward your partner’s head as you do this. After reaching the heel, lean back and drag the hands lightly back up to the starting position.

Friction the Sole of the Foot Place the left thumb at the base of the big toe, where the toe meets the sole. Creep laterally across the foot using small, circular movements until you reach the base of the little toe. Place the right thumb just below the line you made across the foot and repeat this motion, this time working from the outside of the foot to the inside. Continue, alternating hands and working slightly lower each time, until you reach the heel.

Wring the Arm Place your right hand on the inside of the upper arm and your left hand on the outside of the upper arm. Use the same technique you did on the back of the leg to “wring” the arm: reverse the position of your hands, simultaneously pulling your right hand toward you and pushing your left away. Repeat in a rhythmic fashion, moving slowly down the arm and forearm over the course of several strokes.

Milk the Hand

Milk the Foot With your left hand, grab the foot at the heel with your palm resting on the sole. Keep contact between your palm and the sole as you lean back and pull on the foot, gliding up toward the toes. As your hand reaches the top of the foot, repeat this motion with your right hand. Develop a steady pace, alternating hands back and forth. Be careful not to crunch the foot into itself; instead, think of spreading the sole of the foot as you work.

Pick up the meaty part of the left hand with both of your hands. Your fingers should be on your partner’s palm and the backs of your hands on the back of his or her hand. Lean back and pull, alternating your hands back and forth to “milk” your partner’s hand. Think of spreading the flesh of the hand. Finish by giving a gentle pull to each finger. This technique provides a stretch through the arm and the neck; if done properly, the left shoulder will sit lower than the right when you are finished. Repeat the entire sequence on the right arm.

ments. Move your hands around and repeat this motion over all parts of the skull. Finish by pressing both thumbs gently into the center of the top of the head and holding this position for several seconds.

Self-Care After Giving a Massage Giving a massage can be hard work. It is important to take a few minutes for your own body after working on someone else’s. To avoid injury, do some stretching exercises to restore your own tissues to their normal resting length.

Forearm Stretch 1. Raise your right arm straight in front of you and bend your wrist so that your fingers point up. 2. With your left hand, grab your right fingers and pull them gently back toward your body until you feel a stretch on the underside of your forearm. 3. Flex your right wrist so your fingers point down. 4. Make a fist and pull it toward you until you feel a stretch along the top of your forearm. 5. Repeat with the left arm.

Pec Stretch 1. Stand in front of a doorway and raise your arm 90° to your side with your elbow bent. 2. Rest your arm against the doorway and lean the rest of your body forward until you feel a stretch through your chest.

How to Massage the Neck and Scalp Sit at your partner’s head, facing toward the feet.

Stretch the Neck

How to Massage the Arm Stand outside your partner’s left arm. Work through the entire sequence that follows and then switch to the other arm.

Effleurage the Arm Hold the recipient’s left hand in your right hand, as if you’re shaking hands. Place your left hand on your partner’s forearm with your fingers pointing toward her shoulder. Glide up the arm to the shoulder. Continue the motion all the way over the shoulder, under the back of the neck, and to the base of the skull. Your partner’s head should roll to the right side as you do this. Lighten the pressure and retreat back to the wrist.

Place both of your hands under the base of the recipient’s neck with your palms facing upward. Lift your hands into the back of the neck and glide back toward the head, as if you are making an arc or a wave with your movement. When your hands reach the base of the skull, lean your body back and think of stretching the head away from the shoulders. Now take your right hand and press down on the right shoulder, targeting the stretch to the right side. Repeat with your left hand on the left shoulder. Finish the stretch by again leaning straight back with both hands under the nape of the neck. With the hands still under the nape of the neck, press your fingers into the very center of the base of the skull. Hook into the skin and make small circular movements. Draw your fingers away from each other, continuing with the circular movements until you reach the ears.

Friction the Scalp Spread the fingertips of both your hands and place them on the scalp. Hook into the skin and make small circular move-

Tricep Stretch 1. Bend your right elbow so that your right hand is touching your right shoulder. 2. Raise your right arm so your elbow is pointing toward the ceiling. 3. With your left hand, grab your right elbow and pull it toward and, if possible, behind your head. 4. Repeat with the other arm. You can precede or follow these stretches with the forearm and hand self-massage techniques described in the next section. It’s a good idea to then ice your hands and forearms using an ice pack or simply a sink full of ice water.

How to Massage Yourself Using massage techniques on yourself can help alleviate pain and tension. Self-massage isn’t ideal—it doesn’t allow you to relax completely, and some parts of your body are difficult or impossible to reach—but when a sudden ache or pain strikes, knowing a few techniques to use on yourself is invaluable. Self-massage is also a great way to improve your skills—you can transfer your knowledge of what feels effective and what doesn’t to your work on others.

Headache Release 1. Scratch all around your head to loosen the scalp. 2. Press into the points at the base of your skull. Trace around your hairline, pressing into the skull to find tender points. Pay special attention to the temples. 3. Tilt your head forward to stretch the neck. To increase the stretch, drape one of your hands over the back of

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www.quamut.com your head. Do this on each side as well: tilt your head to the left and drape your left hand over the side of your head; tilt to the right and drape your right hand.

2. Grasp your forearm with your opposite hand, palm down, and press your fingers into the flesh of your forearm. Rotate your wrist back and forth under your fingers. Rather than glide over the skin, keep your working hand in the same spot. Experiment with holding different spots on your forearm while rotating the wrist. 3. Place one thumb on the fleshy part at the base of your other thumb. Hook into the skin and make small circles throughout the whole area. This can be done on the entire palm or wherever you feel tension.

Sinus Release 1. Place your index fingers on either side of the bridge of your nose and press them in toward each other. From here, follow the orbit of the eye, pressing your fingers up into bone until you reach the outer corners of the orbit. 2. Place your fingertips on either side of each nostril. Press into the skin and make small circles. Slowly move outward, following the cheekbones out until you reach the temples.

How to Become a Massage Therapist If you enjoy giving massages and want to do it professionally, there are countless programs for you to choose from. Just be sure you’re ready to commit your hands and your time to study and practice.

Massage Classes Massage therapy programs range in length from 500 hours to more than 1,000 hours over the course of one or two years.

What You’ll Study

Peppermint and eucalyptus oil are useful in combating sinus pressure. If you like, rub a few drops into your fingertips before massaging your face. (Be careful not to get any of the oil in your eyes.)

Calf Massage

Many schools are devoted specifically to massage, whereas other programs are part of larger colleges or health-science institutes. Curricula can vary wildly depending on the mission and quality of the specific school, but students generally study hands-on techniques as well as anatomy, physiology, and other sciences. Many programs offer training in Eastern massage techniques and theories as well.

How to Find Massage Classes For directories of accredited massage schools in the United States, check the website of the two most prominent professional massage organizations:

Sit on the floor with your knee bent and foot flat on the floor in front of you. 1. Place your palms on either side of the top of the calf. Rub your hands back and forth vigorously, jostling the tissue between your hands. Continue down the entire length of the calf. 2. Starting back at the top of the lower leg, rest your palms on the side of the calf and press your thumbs into the center of the tissue, just behind the knee. Walk your hands down your leg, pressing into the center of the back of the leg as you go. Think of dividing the calf muscle into right and left parts. 3. Clasp your fingers and grab onto the shin right below the kneecap. Squeeze the heels of your hands into the flesh just behind the tibia and the fibula (the two bones of the lower leg). Think of squeezing the muscle off of the bone. Use oil to glide down the leg with your hands in this position, or simply press into the tissue as you walk your hands down toward your ankle.

Forearm and Hand Massage 1. Apply a bit of oil or lotion to your forearm and rest your forearm on a table in front of you with your palm facing up. Rest your other forearm on top of the resting arm near your elbow, then glide the working arm down toward your wrist. Use the fleshy part of your working arm and not the bony surface. Repeat with the palm of the resting arm facing down.

• American Massage Therapy Association: www.amtamassage.org • Associated Bodywork & Massage Professionals: www.abmp.org

Massage Licensing and Certification There is no national standard for massage licensing or certification in the United States. Currently, 37 states and the District of Columbia regulate the practice. Each state law is different, but all require at least 500 hours of education as well as a written exam. Some states also include a practical exam and have continuing education requirements. In these states it is illegal for anyone who is not licensed, certified, or registered to practice massage. Massage therapists continually advocate for a national standard. A certification exam issued by the National Certification Board for Therapeutic Massage and Bodywork (www. ncbtmb.org) is currently accepted by several states.

Places You Can Practice A typical massage practitioner has a private practice, either working from home, working out of a separate office, or making house calls. Many also work in spas, health clubs, chiropractic and physical therapy offices, or hospitals. When working in these outside settings, most massage therapists serve as independent contractors rather than full-time employees, and often have more than one job. For example, a therapist may work two days at a spa, work two days at a hospital, and see private clients at other times.

Hours A full-time massage practice is considered about 17–25 hours of massage per week, but many therapists consider their practice part-time. Massage can be physically and psychologically draining, and therapists often have other jobs or pursuits on the side. Nevertheless, massage therapy can be an enjoyable and rewarding profession. The field is full of career-changers who chose massage therapy out of a desire to have a flexible schedule and a gratifying occupation working with people in a therapeutic way.