Therapeutic massage has been used for centuries to improve overall health, reduce stress, and relieve muscle tension. Massages during pregnancy have often received ambivalent responses from the health community regarding their safety and purpose. Modern investigation and research have shown that prenatal massage therapy can be an instrumental ingredient in women’s prenatal care and should be given careful consideration.
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A distinction should be made between therapeutic prenatal massage and perineal massage, the latter referring to the practice of manually stretching the tissues surrounding the birth canal to help reduce the risk of episiotomy or trauma associated with childbirth.
Although most massage training institutions teach massage therapy for women who are pregnant, it is best to find a massage therapist who is certified in prenatal massage. The APA works with some massage therapists who are trained to work with pregnant women, but it is still important to ask about qualifications.

Studies indicate that massage therapy performed during pregnancy can reduce anxiety, decrease symptoms of depression, relieve muscle aches and joint pains, and improve labor outcomes and newborn health. Massage therapy addresses different needs through varying techniques, one of which is called Swedish Massage.
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Swedish Massage aims to relax muscle tension and improve lymphatic and blood circulation through mild pressure applied to the muscle groups of the body. Swedish Massage is the recommended massage method during pregnancy because it addresses many common discomforts associated with the skeletal and circulatory changes brought on by hormone shifts.

​Studies done in the past 10 years have shown that hormone levels associated with relaxation and stress are significantly altered when massage therapy is introduced to women’s prenatal care. This leads to mood regulation and improved cardiovascular health.

In women who received bi-weekly massages for only five weeks, hormones such as norepinephrine and cortisol (hormones associated with stress) were reduced, and dopamine and serotonin levels were increased (low levels of these hormones are associated with depression).
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These changes in hormone levels also led to fewer complications during birth and fewer instances of newborn complications, such as low birth weight. The evidence strongly suggests there are maternal and newborn health benefits when therapeutic massage is incorporated into regular prenatal care.

Sciatic nerve pain is experienced by many women in late pregnancy as the uterus rests on muscles of the pelvic floor and lower back. The pressure of the uterus spreads tension to the muscles of the upper and lower leg, causing them to swell and put pressure on nearby nerves.
Massage therapy addresses the inflamed nerves by helping to release the tension on nearby muscles. Many women have experienced a significant reduction in sciatic nerve pain during pregnancy through massage.
Other potential benefits of prenatal massage:​​

• Reduced back pain
• Reduced joint pain
• Improved circulation
• Reduced edema
• Reduced muscle tension and headaches
• Reduced stress and anxiety
• Improved oxygenation of soft tissues and muscles
• Better sleep

It is important to seek care from a certified prenatal massage therapist.  Certified therapists have received training beyond the national standards for massage therapists and know how to address specific pregnancy and massage needs.
They are aware of how to position you safely and prevent strain to the uterine ligaments. They are also able to watch for symptoms of blood clots and varicose veins.
Women who have recently experienced bleeding, pre-term contractions, or have any of the following conditions should speak with a health care provider prior to receiving a massage:
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• High-risk pregnancy
• Pregnancy-induced hypertension (PIH)
• Preeclampsia
• Previous pre-term labor
• Experiencing severe swelling, high blood pressure, or sudden, severe headaches
• Recently gave birth

Swedish massage and deep tissue massage are both popular types of massage therapy. While there are some similarities, the pressure, technique, intended use, and areas of focus make Swedish and deep tissue different from each other.
Here are the key differences between these two massage styles, along with tips on choosing the right therapist for you.

​Swedish massage is one of the most commonly offered massage techniques. It’s sometimes called a classic massage. The technique aims to promote relaxation by releasing muscle tension.
Swedish massage is gentler than deep tissue massage and better suited for people interested in relaxation and tension relief. Swedish massage may loosen up tight muscles caused by daily activities such as sitting at the computer or exercising. It can be very helpful for people who hold a lot of tension in their lower back, shoulders, or neck.

What happens during a Swedish massage?

​During a Swedish massage, therapists use kneading, long strokes, deep circular movements, and passive joint movements. These techniques are meant to relax you, stimulate nerve endings, and increase blood flow and lymph drainage.
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​A traditional Swedish massage involves the whole body. You will begin on either your back or your stomach and flip over at the halfway point. If you have an area of particular concern, such as a tight neck, you can ask your therapist to spend more time in this area. Depending on your preferences, you can ask your massage therapist to use light, medium, or firm pressure.
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During most full-body massages the expectation is you’ll be undressed. Your massage therapist will ask you to undress for your massage while they wait outside. It’s up to you whether or not to keep your underwear on. Your massage therapist will drape a sheet over your body, which they will pull back and adjust as they work their way around. You will be covered most of the time.
Your massage therapist will use an oil or lotion to allow for smooth and long stokes. They may also ask if you have a preferred scent for aromatherapy.

Deep tissue massage is similar to Swedish massage, but it goes farther. Deep tissue massage targets the inner layers of your muscles, tendons, and fascia (dense connective tissue). Deep tissue massage uses many of the same stroking and kneading movements as Swedish massage, but there is far more pressure. This pressure can sometimes be painful.
Deep tissue massage is best suited for athletes, runners, and people with injuries. It can also work for people with chronic pain conditions such as fibromyalgia and lower back pain.
This type of massage facilitates healing by releasing contracted areas of muscle and tissue. It can help increase blood flow to the soft tissues and may help to reduce inflammation.

What happens during a deep tissue massage?​

Before a deep tissue massage, you will discuss your problem areas with your therapist. A deep tissue massage can be full-body or focus only on one area. You will begin lying on your back or stomach, under a sheet. It’s up to you to what level you undress.

Deep tissue massages begin as a more traditional relaxation massage. After the muscles are warmed up, your massage therapist will begin to work deep into your problem areas. In addition to their palms, finger tips, and knuckles, your therapist may use their forearms or elbows to increase pressure.

It’s important to be open with your massage therapist about the level of pressure and discomfort you wish to endure. This may be different for certain areas and throughout the massage, feel free to communicate with your massage therapist before and during the massage. Some massage therapists find pain to be counterproductive to the process and expect you to speak up if the pain is too much.
​You should expect a fair amount of soreness in the days following your deep tissue massage. Your therapist may recommend treating with ice, heat, or stretching.

Sitting in front of a computer every day can wreak havoc on your body, especially since most of us don't have the best posture.
​Hunching the shoulders and slumping in your seat can cause back pain, headaches, tension, and tightness in your back, neck, and shoulders.
Studies show that regular stretching can help reduce neck and shoulder pain and they also show that regular breaks to stand and stretch increases productivity at the office.

Not only do you reduce pain and tension, but those flexibility breaks allow your eyes to rest and your entire body to feel more comfortable.
​The following flexibility exercises are designed for office workouts with an emphasis on the neck, back, shoulders, hips, and glutes. Do them as often as you can and you'll notice less tightness and maybe even more productivity.

Stretching the chest may be one of the best exercises you can do for your body since most of us spend much of our time hunched forward.
For this exercise, you can use a resistance band and take it overhead to get a deeper stretch of the chest muscles. If you don't have a band, don't worry. Just lace your fingers together or take the arms straight out to the sides.
You can also find a doorway and put your forearms on either side, gently pressing forward until you feel a stretch in the chest.
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Do It Right
​In a seated or standing position, take the arms behind you and, if you can, lace your fingers together. Straighten the arms and gently lift your hands up a few inches until you feel a stretch in your chest.  Hold for 10-30 seconds. Avoid this move if you have shoulder problems.

The shoulders and neck hold a lot of stress and tension from typing, clicking, and scrunching.
In fact, most of us probably hunch much more than we realize, making the traps and the shoulders muscles tight with tension.
​Get the blood moving through your traps and shoulders with shrugs.  After typing or working for a long time, this move just feels good. 

Do It Right
Seated or standing, lift the shoulders up towards the ears, squeezing them as hard as you can. Hold for 1-2 seconds and roll them back as you relax down. Repeat for 8-10 reps and then roll the shoulders forward.

​While the shoulder shrugs will help get the circulation going, this upper back stretch will get all the muscles between the shoulder blades as well as the traps and the shoulders.
Just think how tight your shoulders and upper back are right now and you'll make this stretch your go-to stretch all day long.

Do It Right
Seated or standing, stretch the arms straight out and rotate the hands so that the palms face away from each other. Cross the arms so that the palms are pressed together, contract the abs and round the back, reaching away as you relax the head.
Don't collapse but, instead, imagine you're curving up and over an imaginary ball. Hold the stretch for 10-30 seconds. If twisting the arms doesn't feel good, simply lace the fingers together.

Sitting for prolonged periods of time can also affect the lower back, leaving it tight and achy.
​This twisting stretch will help gently work out some of that tension.  Don't go too far on this — you only need to rotate a little to feel this stretch.
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Do It Right
In a seated position with the feet flat on the floor, contract the abs and gently rotate the torso towards the right, using your hands on the chair handles to help deepen the stretch.
Only twist as far as you comfortably can and keep the back straight while keeping the hips square. Hold for 10-30 seconds and repeat on the other side.

Even if you pay attention to your posture, you may find yourself sinking back into a hunched position, which can make your backache.
​This simple move will stretch all the muscles in your back, sides, and arms. You can also take the arms to either side to deepen the stretch down the sides of the torso.

Do It Right
Seated or standing, lace the fingers together and stretch them up towards the ceiling.
​Take a deep breath as you stretch up as high as you can, then exhale and open the arms, sweeping them back down. Repeat for 8-10 reps.

You may not even realize how tight your forearms can get from typing until you stretch them out. This simple move helps stretch those muscles in the forearms and wrists.

Do It Right
Seated or standing, stretch the right arm out and turn the hand down so that the fingers point towards the floor.
Use the left hand to gently pull the fingers towards you, feeling a stretch in the forearm. Hold for 10-30 seconds and repeat on the other hand.

​How tight is your neck right now?  If you do this neck stretch, you'll find out.
Holding tension in the neck can lead to headaches and upper back tension as well.
​Many of us drop the head forward when working on the computer, which can put extra stress on the neck muscles. ​
Your head can weigh up to 11 pounds (more if you're smarter!), so just imagine how much stress that puts on your entire body.

Do It Right
​Sitting in your chair, reach down and grab the side of the chair with the right hand and gently pull while tilting your head to the left, feeling a stretch down the right side of the neck and shoulder. Hold for 10-30 seconds and repeat on the other side.

The lower body also gets tight from sitting too much, especially the front of the hips.
​When you sit, the glutes stretch while the hip flexors get tighter. Stretching this area several times a day can help reduce that tightness and, plus, it gets you up and out of the chair, which offers some immediate relief.

​Do It Right
While standing, take the right leg back a few feet. Bend the back knee, almost like you're doing a lunge and lower the knees until you feel a stretch in the front of the right hip.
​Squeeze the glutes of the back leg to deepen the stretch. Hold for 10-30 seconds and repeat on the other side.

All of the muscles in the thighs get tight from too much sitting and this very simple move helps open up the hips.This helps stretch the complex series of muscles in the hips and glutes. It feels great after a long day of sitting.

​Do It Right
While seated, cross the right ankle over the left knee and sit up nice and tall.Gently lean forward, keeping the back straight and reaching out with the torso until you feel a stretch in the right glute and hip. You can also press down on the right knee to deepen the stretch. Hold for 10-30 seconds and repeat on the other side. Skip this move if it bothers the knees.

This stretch doesn't look very professional, so you definitely want to do this when no one's around.
Beyond that, it's an excellent stretch for the inner thighs, hips, and groin.
​This builds on the previous exercise, opening the hips and get rid of tightness and tension in the lower body. 

​Do It Right
While seated, take the legs wide, toes out and lean forward with the elbows on the thighs. Keep the back straight and the abs contracted.
​Gently press forward while using the elbows to push the thighs out until you feel a stretch in the inner thighs. Hold for 10-30 seconds and repeat as many times as you like.

source: ​Paige Waehner,  www.verywellfit.com

The back is complicated structure built around the bones of the spinal column. The spine consists of 24 bones (vertebrae) sitting one on top of another. It sits on the pelvis and topped by the skull. The bones of the spine are connected by discs at the front and facet joints, give the spinal column its flexibility.

Research shows that massage therapy has many potential health benefits for back pain sufferers, including:

• Increased blood flow and circulation, which brings needed nutrition to muscles and tissues. This aids in recovery of muscle soreness from soft tissue injury or physical activity.
• Decreased tension in the muscles. This muscle relaxation improves flexibility, reduces pain caused by tight muscles and even improves sleep.
• Increased endorphin levels ("feel good" chemicals) in the brain. This mood enhancer can ease anxiety and depression, which helps reduce pain and speed recovery--particularly important for those suffering from neck problems or chronic back.

Our physiotherapists can provide a variety of treatments, help you understand your problem and get you back to your normal activities. 

​After you finish working out, what do you do? If you’re like most of us, you walk it off and relax. Maybe jump in the shower or grab a snack to refuel. However, that may not be the smartest choice. This pro post will let you know the top 10 reasons it’s important to stretch after a workout. The reasons range from reducing soreness to increasing endorphins.
Different stretches will benefit you in different ways, so consult your personal trainer to find what’s best for you before you begin doing post-workout stretches. Stretching after you exercise is one of the best ways to improve your health and reduce post-workout pain.

This pro post comes to you from Gyles Abbott of Fitbot Training, a personal trainer on Bidvine.

If you’re interested in learning more, read on to find the top 10 reasons to stretch after a workout.

So often stretching after exercise is overlooked, when in fact, it should be seen as part of your session. In my teens and early twenties I used to be as guilty as the next man, stretching didn’t even cross my mind after a game of football or squash. As my body got older my muscles got sore and my flexibility decreased because I was ignoring this essential element of training.
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Top 10 Reasons to Stretch After a Workout


1. Stiffness and Soreness
During a hard workout, muscles go through numerous contractions which leave them in a miss-shaped and shortened state, which is why you will feel stiffness and soreness if you don’t try and rectify the state by stretching.


2. Lactic Acid
Your body produces lactic acid which makes your muscles tired and sore, stretching helps to eliminate the lactic acid.

3. Endorphins
Endorphins are released after a workout once your body starts to cool down, stretching helps slow the cooling process ensuring you feel energised after your workout.

4. Blood Flow
Stretching helps the blood flow back into your muscles at a more regulated pace, allowing your heart rate to come back to normal, your muscles feed on oxygen and nutrients brought in by the blood

5. Lower Back Pain
The most common complaint amongst my clients when they first come to me is the lower back area. Nine times out of ten stretching the hamstrings and hip flexors, muscles that are attached to the pelvis, will relieve that pain.

6. General Posture
General posture is improved, people tend to stand up straighter particularly if you focus on stretching backs, shoulders and chests

7. Tension and Anxiety
General tension and anxiety lead to tension in your muscles, whether that’s stiff necks or tight shoulders. Releasing and stretching those muscles often leads to an overall feeling of stress relief.

8. Flexibility
Increased flexibility, which will happen the more you stretch, will enable you to exercise more effectively.

9. Toned Muscles
Stretching over time will give your muscles tone and your body will look more slender. You only need to look at the bodies of those that practice Yoga on a regular basis.

10. Reduce the Risk of Injury
Last but by no means least you reduce the risk of injury as you will have an improved range of motion, which in turn decreases resistance on your muscles.

Static stretching is suitable for after exercise and each time you go into a stretch hold for 25 to 30 seconds, just enough time for the muscle to regain its shape.

Foam rolling is a great addition to your stretching routine, especially if you have a part of your body that is particularly tight, it also increases circulation and helps to lower your heart rate.
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Think of stretching as a way of resetting and gaining equilibrium after putting your body through stress. Rather than seeing it as an optional part of your workout think of stretching as part of your session, you will be maximising the benefits off all the hard work you’ve put in.

reference: Gyles Abbott, personal trainer  ​https://www.bidvine.com

3. Rest
Massage is not just work on the body; it is work on the mind too. After a massage you need even more sleep to help your body process the toxins and repair. You feel more relaxed , your muscles are looser, you feel content and calm. Listen to your body. ​If you feel like having a sleep,  do it.
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Make time for yourself and your body will thank you.

​Origins:
Ayurvedic Massage is based on ancient Indian principles of Ayurveda and pressure points, designed to heal the body and create a balance between mind, body, and spirit. The word is a Sanskrit compound: ayu, meaning “life,” and veda, meaning “knowledge.” Sometimes translated as “science of life,” Ayurveda lays out a complete mind-body prescription for healthy living that includes a dietetic regimen and a body of herbal healing techniques. Many of the dietary guidelines—say, for example, eating freshly prepared organic foods and varying the diet by including six different tastes—dovetail with modern nutritional thinking.
Ayurvedic massage is a customized treatment, incorporating essential oils, typically herbal-infused, with time-honored and non-traditional strokes and kneading that suit each individual’s needs. Movement flow can be quick or drawn out, depending upon the person; some spas provide two therapists working on one guest simultaneously.
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Background Basics
When you get right down to it, balance is the keystone of Ayurveda. The philosophy holds that there are three basic constitutions, or doshas—vata, pitta, and kapha—that make up our physical, mental, and emotional selves. One dosha usually dominates, but ideally the three exist in harmony. That’s the healthy state. When the doshas get out of balance, illness can result. According to believers, Ayurveda’s lifestyle guidelines keep the doshas in equilibrium and the herbal remedies and proper diet realign them. It’s an approach that’s remarkably in line with current thinking about healthy living, as well as increasing scientific evidence that the mind and body interact to maintain health and fight disease. Because Ayurveda concentrates on wellness, it picks up another contemporary tailwind—skepticism toward and frustration with Western medicine.
Yoga, meditation, and massage are key components, and for devotees, there’s even Ayurvedic astrology and Ayurvedic architecture (à la feng shui). Ayurveda aficionados believe that the system was intuited from the divine by rishis, or seers, five millennia ago. It remains India’s traditional system of health care (and is often the backdrop to Western care)—with an estimated 80 percent of the population practicing it!
Popular Ayurvedic massage treatments include the Indian head massage; Abhyanga, an herbal massage, and Shirodhara, a quick treatment during which a stream of oil is poured in the center of the forehead to help the individual focus, concentrate, and relax the mind and body.

reference: Living Well by Spafinder Wellness 365
https://www.spafinder.com/blog/health-and-well-being/what-is-ayurvedic-massage/​

​To use no massage table at all can actually defeat the purpose of certain massages and relaxation techniques by creating additional stress. The massage table is an important invention, widening the scope of a chiropractor’s techniques.

Here are the three main benefits of using a massage table:

• Avoid Stress: If you’ve ever gotten a massage on a floor, chair, or bed, and then had one at a proper massage table, you know firsthand how the former can actually stress you out even more. A massage table allows your chiropractor to ensure your comfort no matter which techniques they use.


• Provide Versatility: Excellence In Health offers many types of massages, and each one can be adjusted via a massage table to accommodate for different patients. They can angle the patient upwards, downwards, or in another configuration, and they can be adjusted to the ideal height for the chiropractor. Massage tables also allow practitioners to access their patients without having to lean or stretch inconveniently.


• Promote Relaxation: Massage is an incredibly effective treatment for many ailments, but it isn’t the only aspect of pain management. For example, certain breathing exercises help patients manage pain or stress. These wouldn’t be possible if you had to lie on the floor. On a massage table, with your face pointing downwards and your neck free from bending and straining, you can breathe freely. Practitioners may also guide their patients through stretches, which wouldn’t be comfortable or effective without a massage table.
  
  reference: www.earsay.com