Category: Massage

Mobile Massage In York – FAQ’s

Massage in York offers mobile massage in York and the surrounding area. I am an experienced, fully qualified massage therapist and if you’re in need of a massage, I will come to you. If you want information on how to book a mobile massage click here. Or keep reading for answers to the most frequently asked questions. 

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Why Have A Mobile Massage?

If a hectic life is giving you stress or you’re struggling to get about due to back pain or an injury, the last thing you want to do is fight your way through York’s endless traffic or walk any further than absolutely necessary to get treatment. A mobile massage from massage in York is the answer. Available from 9am to 9pm, 7 days a week, you can book a massage to fit in with your schedule.

What Does A Mobile Massage Involve?

Besides taking place in your home, a mobile massage is like any other massage and can involve different techniques to suit your needs. This includes a Swedish massage for relaxation, insomnia treatment, a boost to your immune system and numerous other benefits. Click to find out more about Swedish Massage.

Deep Tissue Massage and Sports Massage are for treating pain or injuries. Whether this is back or neck pain from prolonged computer work or a strain from sport or working out. Or rehabilitation to help improve flexibility and mobility after recovery. Click to find out more about Deep Tissue Massage or Sports Massage.

If you aren’t sure what type of massage your need that’s not a problem. Whether you’re wanting general relaxation or something more specific such as an area of tension or injury, we can decide together which would be best.

Do You Use A Massage Table?

Massage Mattress Used By Massage In York
| The massage mattress I generally
use for massages

A massage table is what you will commonly find in a massage salon. While I do have one to use when necessary, I mainly use a massage mattress. Not only do many people find them more comfortable they take up less room, so you don’t need such a large open space.

Does A Massage Hurt?

Despite what many people believe, a massage does not have to hurt to be effective(1). For optimal results, when treating injuries or addressing knots, a deep tissue massage will prioritize muscle relaxation. If the level of pressure is causing you pain or too much discomfort you are unlikely to be relaxed. In the unlikely event this is the case during your massage don’t be afraid (or too polite) to say so.

Do You Provide Oil, Towels etc?

Woman Having Massage In York
| Sports massage can treat chronic
back pain

Just like you wouldn’t expect to take your own towels to a salon, a mobile massage is no different. I provide everything that is required. However, if you wish to use your own towels, as some people prefer, you are welcome to do so. Also if you have allergies you might want to provide an oil that you know is suitable.

Do I Need To Complete A Health Questionnaire?

Completing a brief consultation form is necessary before the massage begins but this does not affect your massage time. This information helps to ensure your safety and well-being by identifying any potential risks before your massage. It also needs to be done for insurance purposes and only takes a couple of minutes. Alternatively I can email you the consultation form in advance if you’d like to complete it at your convenience.

Is a Mobile Massage As Good As Massage In A Salon?

The qualifications and training required to offer mobile massage are exactly the same as a massage offered anywhere else. I have a diploma in massage therapy and originally began massaging in 2005. I also qualified as an advanced personal trainer in 2008 and these qualifications cover all aspects of health and fitness. They include client lifestyle and fitness assessment, nutrition and weight management, and postural analysis. This helps me diagnose the causes of many problems and offer advice on how to prevent their return after massage.

A mobile massage is also more private and more convenient than in a salon. And when they’re finished you don’t have the hassle of getting home, you’re already there!

Click to read feedback from previous clients

Book A Mobile Massage

If you’re looking for a massage therapist in york and would like to book please contact me on 07713 250352 or email david@massageinyork.co.uk. Includes sports massage, deep tissue massage and Swedish massage. For more information on booking click here

Squat Technique – Fix Your Form With Massage

If your squat technique could be better, you’re not making the most of one of the core exercises in a good strength and conditioning workout. You might also be missing the warning signs of something more serious. A lack of flexibility from tight muscles can force other muscles to overwork to compensate. This can lead to excessive soreness, chronic pain or even long-term injury.

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Why Squat Technique Matters

Girl With Good Squat Technique Massage In York
| A good squat technique gets the most out your workout and helps prevent injury

Squats are an excellent exercise and work the muscles of all the lower body. This includes glutes, hamstrings and quads, plus they affect the body as a whole. But if your squat technique isn’t as good as it should be you won’t get the results you want. You might also find yourself waking up the next morning with excessive soreness or stiffness in your legs or back. And this can make the next couple of days hard work. If this isn’t corrected, chronic pain could develop that remains even after you stop doing squats. It could also lead to something more serious such as torn muscles or a slipped disc.

Causes Of Incorrect Squat Technique

Woman With Good Squat Technique Massage In York
| Lack of flexibility is usually the cause of incorrect squat technique

If you’ve had someone show you how to do a good squat there are only two reasons why you have issues with your technique. One is trying to lift more weight than you are capable of, the other is lack of flexibility. This lack of flexibility usually comes from spending too much time in a standing or seated position, especially with poor posture. Add to this chronic stress and not enough stretching and over time this leads to a tightening and shortening of muscles. Areas associated with squats such as quads, hip flexors, hamstrings and lower back are particularly affected.

There are some common issues with a poor squat technique that can be linked to specific muscle problems.

Squatting With Excessive Lower Back Arch

Woman With Bad Squat Technique Massage In York
| Excessive lower back arch due to tight hip flexors

One of the most common issues experienced with poor squat technique is excessive arching of the lower back. The spine should naturally have a lumbar curve as part of its overall S shape, but tight hip flexors will cause your pelvis to tilt forward. This is known as lordosis. The lower you attempt to squat with lordosis the more the lower back will excessively arch. This causes a knock-on effect of tight and shortened muscles elsewhere. As well as the potential for lower back pain and injury.

In the early stages these issues can be treated with massage to the hip flexors. But most likely your hamstrings, glutes, lower back and quads will also require some attention.

Not Squatting Deep Enough

A good squat technique should have your knees at 90 degrees or less and behind your toes. If you can’t manage this, even without any weight on the bar, you probably have tight hip flexors and hamstrings. This can come from too much time spent sitting or standing, but actions such as jogging can contribute.

Hip flexor and hamstrings massage will deal with the source of the problem. But depending on how your body has been compensating, other areas might require some treatment.

The “Good Morning” Squat

If your squat technique seems okay on the way down, but on the way back up you straighten your legs and only then do you straighten your back (resembling the “good morning” exercise) then you have weak or tight glutes. Probably both. If you’re not familiar with the good morning exercise it is basically a bowing forward motion(1). Done due to poor squat technique, it can cause problems with the knees, hips and lower back.

The target for treatment will be loosening up your glutes and hamstrings. But your lower back and hips will also benefit.

Knee Pain While Squatting

The cause of knee pain while squatting depends exactly where it is. As a rough guide, if it’s at the front of your knee it’s probably to do with tight quads. If the pain is on the outside then it’s a tight IT band. Knee pain to the inside or back of the knee is likely to do with hamstrings or even calf tightness.

As well as massage to the source of the knee pain, it is likely that your squat technique has suffered from trying to compensate. This causes issues elsewhere that could require some work from a good massage therapist.

Rising Heels While Squatting

If your squat technique involves your heels rising up off the floor the lower you get then you have tight calves. This in turn prevents the glutes getting a proper workout which as mentioned earlier, can lead to good morning squats. One solution is to put small weights under the heels so the glutes can still work. This doesn’t address the actual issue of tight calves though.

Lots of sitting or standing is often the cause of any tightness, as is regular jogging. Massage to the calves and hamstrings will stop you having to hunt around the gym for the right weights to stand on.

Correct Your Squat Technique

If your squat technique isn’t as good as it could be, you’re not maximising results and you’re risking injury. Massage can help you with any issues before they turn into something more serious.

Book A Mobile Massage

If you would like to book a mobile massage in York please contact me on 07713 250352 or email david@massageinyork.co.uk. Includes sports massage, deep tissue massasge and Swedish massage. For more information on booking click here

Muscle Knots – What Are They And How To Treat Them

Muscle knots have been felt by most people at some point. It’s usually when your hand goes to the pain in your neck, shoulder or lower back. But if you’re one of the lucky few who hasn’t ever had this experience, you’re sure to know someone that has. What are muscle knots though, what causes them, why do they hurt and how can massage get rid of them?

What Are Muscle Knots

Woman With Muscle Knots Before Massage
| An active muscle knot can lead to intense pain and even injury

The term muscle knots is used to refer to what are also called trigger points. This does not mean your muscle have literally tied themselves in a knot. It refers to small areas that are tense or in spasm and bunch up. No one really knows exactly what causes them but a tense muscle that is also inflexible is far more likely to have knots in it. Individuals with latent trigger points might go about their day without experiencing any symptoms. Active trigger points produce noticeable sensations like achy discomfort or difficulty performing certain movements. This kind need pressure on them to cause what feels like a dull ache. However, an active muscle knot causes intense pain without any pressure, making it difficult to get through a normal day.

Where Can You Get Muscle Knots?

You can develop muscle knots pretty much anywhere there is muscle but some areas are more likely to have them.

Upper Body

The semispinalis capiti muscle is at the back of your neck and often develops muscle knots. Not only can this cause you pain, it can also contribute to migraines and tension headaches.

The trapezius muscle runs from your neck, across to your shoulders and down between your shoulder blades. Pain in the side or back of your neck, or your upper back, could well be a muscle knot.

The myofascial region of your back is particularly prone, especially the lower back area. Here the knots can cause extra problems if they combine with tense muscles and press up against your sciatic nerve. The resulting sciatica can cause intense stabbing pain that shoots down your leg, sometimes as far as your foot.

Lower Body

The gluteus maximus, medius and minimus muscles of your buttocks can get knots that can cause a variety of aches and pains. Problems in this area can often mistakenly be blamed on lower back issues and therefore go undiscovered and untreated.

The IT band, which runs down the outside of your leg, can get muscle knots that contribute to hip or knee pain.

The calf muscles become shortened by long hours spent in a seated position at a desk or driving. This is often followed, after little or no warm up, by exercise such as jogging or sport. The result is tight, tense calves and painful muscle knots.

How To Prevent Muscle Knots

Although the exact cause of muscle knots isn’t known there are some things you can do to help prevent them(1). Being in one position for long periods can shorten muscles and cause inflammation. Whether you’re sitting or standing at work all day or in front of the TV or computer on an evening, muscles don’t like inactivity. Especially if you have a bad posture. Instead try adding more activity to your day when possible. Whether it involves a lot of sitting or standing, take a walk somewhere. Even if it’s just for a couple of minutes to the office next door.

Impact exercise such as jogging, aerobics or sport can also cause cumulative damage that results in muscle knots. And weight training of any kind can very often lead to problems. Regular stretching can help to prevent them by keeping muscles flexible and loose. This will also ensure they have a good blood supply.

How To Treat Muscle Knots

Man With Muscle Knots Having Massage
| The best way to get rid of knots is with deep tissue or sports massage from a qualified massage therapist

You might already have muscle knots that are causing you some pain, or even worse affecting your daily life. In that case there are a couple of ways you can ease things. Heat on the affected area will help the muscles relax so try a hot water bottle or a bath. And using a foam roller can provide some temporary relief or even stop things getting worse. But this isn’t always easy to do.

One of the best treatments for muscle knots is deep tissue massage or sports massage. This can get rid of your knots, relax tense muscles, increase flexibility and improve their blood supply. All without you having to lift a finger. It is also excellent for treating and preventing muscle problems before they develop into something more serious and more painful.

Book A Mobile Massage

If you would like to book a mobile massage in York please contact me on 07713 250352 or email david@massageinyork.co.uk. Includes sports massage, deep tissue massage and Swedish massage. For more information on booking click here

Can’t Sleep – How Massage Can Help

If you can’t sleep the reason is probably a common one. Whether it’s from stress, anxiety, pain or changing shifts at work, everyone gets insomnia at some point. Long-term consequences of insufficient sleep include marked reductions in energy and cognitive function, significantly impacting daily activities. But just one night of poor sleep can have negative effects the following day. Massage demonstrates effectiveness in treating insomnia and enhancing sleep quality(1), thereby alleviating its associated symptoms. Although the precise reasons for insomnia depends on the individual they usually fit into a small group of common causes.

You Can’t Sleep Due To Stress And Anxiety

Woman can't sleep Massage In York
| Stress and anxiety make it difficult to relax

A hectic job, studying for an exam, or relationship problems can all lead to stress and anxiety. In turn they engage your fight or flight response. This involves an increase in certain hormones, such as cortisol, an increased heart rate and increased blood pressure. It also shifts blood away from your vital organs to your muscles. In the short term this might mean it takes a little longer to get to sleep than normal. But if the source of the stress continues and its effects aren’t dealt with things could get worse. You might lay in bed for an hour or two before you finally drop off, or wake throughout the night.

If the issue is more to do with waking an hour or two earlier than normal, after which you can’t sleep anymore, depression could be the reason.

You Can’t Sleep Because Of Pain

If pain is stopping you getting to sleep or waking you during the night then obviously you should take steps to reduce it. Painkillers can do this but many of them actually cause insomnia or low quality sleep. If possible try more natural means instead. If the cause is muscular try regular stretching, especially an hour before going to bed. This can loosen up tight areas and help to relax your body and mind in general.

Medication And Alcohol Effects Mean You Can’t Sleep

Many medications have insomnia as a side effect. This includes sleeping pills if taken for more than the recommended amount of time. And while alcohol might help induce sleep in the short term, it will be of a lower quality.

You Can’t Sleep Because You Work Shifts

Shift work’s disruption of your natural sleep-wake cycle, exposure to artificial light and frequent schedule changes all contribute to sleep challenges. Throughout the day, your whole body engages in a complex process that prepares you for sleep at night. Shift work disrupts this intricate system, leading to sleep challenges. A regular bedtime and waking time helps to regulate your body’s natural circadian rhythm. This means that different hormones and processes start and finish at regular times, preparing you for bed several hours in advance of when it is expected. Any change to your routine, such as shifts, disrupts this and might mean that you can’t sleep. Or you have low quality sleep and don’t feel rested when you wake up.

What Happens When You Can’t Sleep

Not getting enough sleep, even in the short term, can have negative effects on your body and mind. A lack of concentration, low energy and mood and a weakened immune system can leave you open to getting ill. Which will only make things worse. Sleep deprivation triggers the release of cortisol, a stress hormone, as if the body is facing a fight-or-flight situation. Over time this can make things worse, as well as causing you to gain weight. Lower levels of another hormone, called leptin, adds to this by failing to tell your brain that you have had enough to eat. A biochemical, called ghrelin, stimulates your appetite even further.

If that wasn’t bad enough, if you can’t sleep your body will have higher insulin levels after eating. This further promotes fat storage and increases the chances of developing type 2 diabetes. It also raises the risk of high blood pressure, heart disease, stroke and other chronic illnesses.

How Massage Can Help

can't sleep Massage In York
| If you can’t sleep, even one massage from a qualified massage therapist can help

Research shows that even a single massage session can deliver tangible benefits to both your physical and mental well-being. Regular massages can treat or even prevent a host of conditions. Stress and tension is released, relaxing your muscles, lowering blood pressure and slowing your heart and breathing rate. Your immune system is given a boost, helping to fight off colds, flu and even more serious illnesses. Plus blood flow is increased, helping to heal injured or tight muscles which might otherwise interfere with quality sleep.

Book A Mobile Massage

If you would like to book a mobile massage in York please contact me on 07713 250352 or email david@massageinyork.co.uk. Includes sports massage, deep tissue massage and Swedish massage. For more information on booking click here

Tennis Elbow & Golfer’s Elbow – Causes Of Elbow Pain

Tennis elbow and golfer’s elbow have one thing in common – they both cause elbow pain. This can come on suddenly and become chronic if left untreated, or appear gradually over time. Different causes, not just the pain location, distinguish tennis elbow from golfer’s elbow. Tennis elbow mostly targets the outside of your arm and golfer’s elbow the inside. Knowing the symptoms, causes and how to treat them can speed up your recovery and prevent it returning.

What Is Tennis Elbow

Tennis Elbow Golfers Elbow Pain
| People with tennis elbow typically feel pain on the outside of their elbow.

Tennis elbow is a term for pain on the outside of your elbow. The cause is usually inflammation of the tendon which comes from the wrist and inserts into elbow. It is more technically known as epicondylitis or extensor tendinopathy(1). Tennis elbow can also arise from a variety of other activities. These include heavy lifting (especially if repetitive), typing or twisting actions similar to using a screwdriver.

Tennis elbow is usually a chronic injury that develops from overuse. But suddenly overloading the muscles on the back of your forearm, responsible for hand-raising, can trigger rapid-onset tennis elbow. This acute injury can cause chronic, long-term elbow pain if not suitably rested.

Tennis Elbow Symptoms

The main symptom of tennis elbow is elbow pain on the outside about an inch below the bone. This is often accompanied by weakness in the muscles of your forearm and wrist. The result is that simple tasks such as using a door handle, picking up a cup or using a pen can cause a sudden sharp elbow pain and loss of strength. Actions such as typing are more likely to cause a throbbing in your forearm. Turning your arm so the palm is facing upwards is the best way to relieve it.

What Is Golfer’s Elbow

Golfer’s elbow is also known as medial epicondylitis. It is similar to tennis elbow in that it is an overuse injury that causes elbow pain. But the pain is instead on the inside of your elbow and the result of bending your wrist downwards, or preventing your wrist moving upwards against resistance.

Golfer’s Elbow Symptoms

For individuals with golfer’s elbow, downward wrist flexion, especially against resistance, causes pain on the inner elbow. Pain is also felt by twisting your wrist inwards so the palm is facing down. Golf is a good example. Also any underhand throwing action, weight training or repetitive computer work such as using a mouse. As with tennis elbow there may well be weakness in the muscles of your forearm and wrist.

How To Treat Elbow Pain

Tennis Elbow Golfers Elbow Anatomy
| Golfer’s elbow manifests as pain on the inner side of the elbow.

Whether the cause of your elbow pain is tennis elbow, golfer’s elbow or both, the treatment is the same. If the pain is acute and came on suddenly the first 72 hours involve resting and icing the source. Not doing so can result in the condition becoming chronic which makes it more difficult to deal with. After 72 hours, or if the elbow pain is already chronic, sports massage by a massage therapist has shown to be very effective in treating tennis elbow and golfer’s elbow. This involves massage to the source of the pain itself. As well as the muscles of your forearm and upper arm. This will help reduce tension and take the strain off the tendon at the elbow, helping prevent the problem returning. Carpal tunnel syndrome could also be the source of your pain, read this to find out.

Book A Mobile Massage

If you would like to book a mobile massage in York please contact me on 07713 250352 or email david@massageinyork.co.uk. Includes sports massage, deep tissue massage and Swedish massage. For more information on booking click here

Migraines And Tension Headaches – How Massage Can Help

There are many things that can cause migraines and tension headaches and the symptoms they produce can vary from person to person. They can last for a few hours or for several days and have a serious effect on your life. However, massage therapy can relieve them but also has the potential to prevent their onset entirely.

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Tension Headaches

Woman Having Migraines Or Tension Headaches Before Having Massage In York
| Tightness in neck and shoulder muscles can exacerbate, or even cause, tension headaches.

The most common type of headaches are tension headaches and most people will experience them at some point. They generally feel like a tight band around your head or at your temples. This can also include your forehead and scalp and involve a mild to moderate level of pain(1). The pain can also cause stiffness in the neck, which may be an indication of their source. They can last for a few minutes or for several days and happen very rarely or every month. This all depends on the cause, which is often related to stress or bad posture leading to muscle tension.

Migraines

Migraines are the second most common type of headache. The pain is an intense throbbing and usually just affect one side of your head. This visual aura, often accompanied by one or more other symptoms, serves as a potential 30-minute warning signal for the impending headache. These include sensitivity to light or sound, nausea, vomiting or numbness. Their duration also varies. They can last from a few hours up to around three days and reoccur at various intervals. Some people have several attacks a month while others are more fortunate and have less than one a year. The causes of migraines are numerous but include diet, sleep habits, stress, posture and environment.

How Massage Can Help Stop Migraines And Tension Headaches

Woman Getting Treatment For Migraines And Tension Headaches From Massage In York
| By massaging the muscles of the neck and shoulders a massage therapist can relieve and prevent migraines

As I have described, both migraines and tension headaches can arise from poor posture and stress. Sitting at a desk or driving all day puts your body in a poor position, leading to tight and shortened muscles in the shoulders, upper back, neck and scalp. Reacting to stress, especially on a regular basis, typically causes shrugging of the shoulders and clenching of the jaw. This can make migraines and tension headaches even worse.

Massage can help by relaxing muscles that would otherwise add to the severity and frequency your migraines and tension headaches. This releases the stress and anxiety that contributed to the tension in the first place. In turn this reduces pressure on nerves and blood vessels which improves circulation, allowing oxygen-rich blood to the muscles. Another benefit of this is that it helps with pain relief.

Through the relaxation of tense muscles and improved flexibility, massage directly contributes to improved posture. This allows the body to be in it’s correct position. Failure to achieve proper posture, due to the impingement of blood vessels, nerves and muscles, can trigger migraines and tension headaches.

What Type Of Massage Is Best For Migraines And Tension Headaches

Which type of massage is best for you depends on the causes, and on the individual. If it’s psychological stress or anxiety that brings on your migraines and tension headaches then Swedish massage will help you to relax and unwind. As a result your muscles will also naturally relax. The massage can be concentrated on the affected area, such as neck and shoulders, or it can be a more general, stress-busting full-body massage.

For other people the muscles require a more direct treatment such as deep tissue massage. This is often the case if you are prone to shrugging your shoulders or clenching your jaw in times of stress. The result is more likely to be muscle tension, stiffness and “knots” that need working out in specific areas.

Both types of massage will relax your mind and your muscles, but some people prefer one over the other. Or it might be that you would prefer a combination of the two. In the end it is your decision which to have.

Book A Mobile Massage

If you would like to book a mobile massage in York please contact me on 07713 250352 or email david@massageinyork.co.uk. Includes sports massage, deep tissue massage and Swedish massage. For more information on booking click here

Back Massage – Who Should Have One?

A back massage generally refers to the area between your shoulders and your waist. Issues that usually involve the lower back include pain, stiffness or problems affecting the sciatic nerve down into the legs. In the upper back the problems are most often between the shoulders blades and up towards the neck. Also, muscles running alongside the spine, from the pelvis to the upper back, often become shortened and tense.

These can all benefit greatly from a sports massage from a qualified massage therapist.

What Is a Back Massage Good For

There are many issues that can be helped by a back massage but some are more common than others(1).

Upper Back Massage

Back Massage Anatomy - Massage In York
| Issues with the deeper muscles can often manifest as pain in the superficial muscles closer to the skin.

In the upper back, tension in your rhomboids, which are muscles between your shoulders blades, can cause a feeling of stiffness. This can radiate into your shoulders, especially when reaching upwards or forwards. It can also involve your trapezius muscle, which causes tightness in your neck from prolonged computer work or phone use. If left untreated, upper back issues can go on to cause migraines, tension headaches and make you more prone to injury.

Mid-Back Massage

Twisting your upper body can reveal tightness in the large latissimus muscles, potentially contributing to discomfort in your mid-back. It could also be the intercostal muscles between your ribs, which are often neglected in a back massage. This can be due to activities such as running or racket sports that involve sudden twisting movements. Prolonged inactivity, such as driving or sitting at a desk all day, can result in a lack of flexibility. In turn this can lead to pain or stiffness in the muscles that can sometimes affect your breathing.

Lower Back Massage

Pain in your lower back can have many causes. The most common is tightness in the muscles which run up alongside your spine (erector spinae). To avoid misdiagnosis with sciatica, be aware that lower back pain can also stem from tightness or inflammation in your gluteal muscles. This is usually the result of heavy lifting with poor technique or prolonged sitting.

Even if you have no specific issues, the muscles in your back can store a lot of tension which a back massage can help alleviate.

What Type Of Massage Do You Need?

The type of back massage you need depends the cause of your discomfort, the severity and it’s specific location. In many cases a Swedish massage is sufficient as it relieves stress and anxiety, relaxing muscles which were in spasm. In some areas, like between the shoulder blades, a targeted application of deeper pressure may be necessary for optimal relief.

For muscle tension or even injury, a deep-tissue or sports massage more actively addresses the problem. This is often the case in the lower back area and involves softening the superficial muscles in order to work on the deeper ones. However, it does not mean that the massage will be painful.

What Else Can Cause A Bad Back

Woman With Neck And Back Pain - Massage In York
| Two areas frequently targeted by back massages are the lower back and the region between the shoulder blades

If you have pain, tension or other problems in your back then a back massage will help to relieve it. But in some cases the cause is elsewhere. Tight hamstrings in the back of your legs can pull your pelvis out of alignment, contributing to lower back pain. This is often the case with people who sit at a desk all day.

Another common but often overlooked cause of problems is tightness in the upper part of the glutes (buttocks). This can often lead to tightness and pain in the hips due to a lack of flexibility. The same is true of the hip flexors at the top of the thigh. If the muscles here are tight from prolonged sitting it can be difficult if not impossible for your hips to be in the correct position. The result is an over-arching of your lower back which can cause pain, tightness and increase the risk of back injury.

In your upper back there are two areas which are common sources of problems. One is the trapezius, which is a diamond-shaped muscle that runs between your shoulders and up into your neck. The other is your rhomboids, which are responsible for pulling your shoulder blades together. However, tightness in your neck or shoulders can also cause incorrect posture which could be the source of the problems.

Book A Mobile Massage

If you would like to book a mobile massage in York please contact me on 07713 250352 or email david@massageinyork.co.uk. Includes sports massage, deep tissue massage and Swedish massage. For more information on booking click here

Full Body Massage At Home

Having a full body massage at home is excellent for relieving stress and tension from your muscles. Even before the treatment ends you will feel physically and mentally relaxed. They can be 60 minutes or 90 minutes long and are the perfect way to get over a busy week, especially when they take place in the comfort of your own home.

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What Is A Full Body Massage

smiling woman having neck massage at home
| A full body massage aims to melt away areas of tension and soothe muscles into deep relaxation

A full body massage includes Swedish massage techniques such as effleurage and petrissage. These techniques, specifically designed to relax your muscles and melt away targeted areas of tension. Unlike deep tissue or sports massage however, the emphasis is not just on rehabilitation and treating injuries. Instead a full body massage also releases psychological stress and anxiety to give an overall feeling of wellbeing.

Benefits Of A Full Body Massage At Home

A full body massage relaxes tight muscles and reduces tension. But it also goes a lot further. Whether it’s for 60 minutes or 90, a massage gives the mind the opportunity to quieten and be still. This has been proven to reduce the levels of stress hormones such as cortisone in your body. In turn this can aid sleep, reduce blood pressure and boost the immune system. Full body massage also benefits depression and associated conditions like IBS (Irritable Bowel Syndrome) and fibromyalgia(1).

Who Is A Full Body Massage For

A full body massage is for anyone who wants to reduce stress and anxiety and relax painful or tense muscles. They’re also great if you’re feeling tired or just plain run down. A full body massage is also an ideal introduction if you haven’t had a massage before.

Areas A Full Body Massage Can Include

Personalize your full body massage. If certain areas don’t require attention, just let your massage therapist know and I wll tailor the experience to your needs.

Neck And Shoulders

Woman Having massage to her shoulders
| As well as easing tension, a full body massage from a qualified massage therapist can unlock a wealth of proven health benefits

The muscles of your neck and shoulders are areas of tension from stored stress and anxiety. You will often feel this across your upper back. This can radiate up your neck into your jaw or across to the deltoid muscles of your shoulders. It can even go down into your arms, especially if you do a lot of typing or clench your fists when things get hectic. The main muscles involved here are the upper part of your trapezius, your deltoids and your rotator cuff muscles. If you often find yourself rubbing the back of your neck or the top of your shoulders, a massage to this area will help.

Upper Back

If you spend a lot of time sitting, standing still, or generally have a sedentary lifestyle, you will feel it in your upper back. Especially if you have a poor posture. Hunching over a desk or looking down at your phone causes your trapezius to be over stretched and therefore weak. This results in pain which can also be felt in your rhomboids between your shoulder blades. Also the upper part of your erector spinae, which runs alongside your spine. Massage will relax these over-extended muscles and leave them feeling a lot looser.

Lower Back

Lower back tension can affect the rest of your body. Whether a dull ache, a sharp pain or both, it can force you into unnatural postures for standing, sitting, and every action in between. And because tight muscles are more prone to injury, the result can be a strain, sciatica or even a slipped disc. Prolonged sitting is again the main culprit, but also poor lifting technique in or out of the gym. The main muscles involved here are your lats, the middle and lower part of your erector spinae and your QL. Effluerage to this area, especially your Quadratus Lumborum, can soothe away tension and improve your overall feeling of wellbeing. I recommend full body massage always includes treatment for your lower back.

Chest

The main muscles of your chest are the pectorals and their job is to move your arms across the front of your body. And anything that causes your arms to be in front of you rather than at your sides is shortening those muscles. Common examples of this include computer work, driving and texting. You might not notice any direct effects from this in your chest unless you lift weights, but a tight chest contributes to rounded shoulders(2). If you have issues with your upper back, this is probably a factor. Massage to this area will help you achieve a good overall posture whether you’re sitting or standing.

Abdominals

Whether or not you have a six pack, your abdominal muscles are there and they’re probably tight. Prolonged sitting causes them to be compressed, tensing up and getting weaker. Doing some ab exercises at the gym can help to improve tone and strength, but few people ever stretch these chronically short muscles. This shortening pulls your upper body forward and down, exacerbating the overstretching of your upper back muscles. It is also possible that your tight abs are contributing to gastro-intestinal issues such as IBS, bloating and cramping(3). Massaging your abdominal area is not only relaxing but can have benefits that are felt elsewhere in your body.

Arms

woman having arm massage at home
| Massage to your arms can release a lot of tension

Most people don’t realise how in need of a massage the muscles of their arms actually are. But constant computer use, driving and carrying heavy bags all takes it’s toll, as does weight training, golf and racket sports. The strain is greatest on your biceps and forearms, which is why they are included in a full body massage. The main muscles involved are the tricep brachii, the bicep brachii and the brachioradialis. But massage to the back of your arms, the triceps, will also have its benefits.

Glutes (buttocks)

Your glute muscles, otherwise known as your buttocks, are often overlooked in massage but are the source of many issues elsewhere in your body. Prolonged sitting through the day, whether this is at a desk, driving or watching TV, restricts blood flow through the muscles. Running or weight training, such as squats and deadlifts, causes tension. Combined with a lack of stretching this can lead to inactive glute muscles that are unable to do their job. And this can lead to an over reliance on your back and hamstring muscles. The result is lower back pain and even sciatica(4). Massaging your glutes will restore blood flow and reduce tension, allowing them to function correctly.

Calves And Hamstrings

Your calves and hamstrings are the muscles at the back of your leg. Once again, they are often the victims of prolonged sitting or standing as it can cause them to tighten up. This will in turn pull your pelvis out of its corret alignment and contribute to lower back pain and sciatica. The main muscles involved in the calves are the gasctrocnemius and soleus. While in the hamstrings it’s the semitendinosus, semimembranosus and biceps femoris that will benefit. Massage to these muscles will help to correct pelvis alignment, increase flexibilty and reducing cramping.

Quads (thigh)

Your quads are the muscles of your thigh and run from your pelvis to your lower leg. They straighten your leg at the knee but also flex your hip. Because of this they are most affected by sitting, becoming tighter at the top and overstretched lower down. Like tight hamstrings this can pull your pelvis out of alignment as well as causing pain in your knee. The main muscles involved are the rectus femoris, vastus lateralis, vastus intermedius and vastus medialis. Massage to your quads can make your hips feel a lot looser as well being relaxing overall.

Shins

woman having full body shin massage at home
| Your shins will thank you for a full body massage

The main muscle of your shins is the tibialis anterior and it’s main job is to flex your foot towards you. Pain or tightness in this area is often incorrectly labelled as shin splints, which is a different, specific condition. If you do a lot of walking or running, or just spend a lot of time sitting, it is very likely you will have tight shins. Given the tibialis anterior’s lack of routine attention, massage provides a surprising source of relaxation for this often-neglected muscle.

Book A Full Body Massage At Home

If you would like to book a full body massage at home please contact me on 07713 250352 or email david@massageinyork.co.uk. Includes sports massage, deep tissue  massage and Swedish massage. For more information on booking click here

Fibromyalgia Massage Treatment

Fibromyalgia is a chronic condition that affects 1 in 20 people, mostly between the ages of 20 and 50(1). Also known as fibromyalgia syndrome it can have many symptoms, but the most common is muscle pain and stiffness. A massage therapist for fibromyalgia can help relieve muscle tension, promote general relaxation and naturally aid deep sleep.

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What Is Fibromyalgia

Fibromyalgia Symptoms Before Massage
| Fibromyalgia can have many symptoms besides muscle pain

Fibromyalgia is a long-term condition and it’s main symptom is pain in muscles, tendons and joints. Women are far more likely to suffer from it than men and the exact cause is still unknown. Though thankfully it is less likely to be viewed as something that is “all in the mind”. Other common symptoms include fatigue, difficulty sleeping, problems with memory and concentration, headaches and irritable bowel syndrom (IBS). However, it is possible that some “symptoms” are actually the cause of fibromyalgia, or at least contribute to its severity. For example, muscle pain can prevent poor quality sleep as the discomfort can keep waking you up. But poor quality sleep can cause muscle pain as it does not allow the body to properly repair itself.

Massage For Fibromyalgia Treatment

Research indicates that massage therapy can effectively alleviate numerous symptoms associated with fibromyalgia, even though the precise cause of the condition remains unknown. In a survey, participants with fibromyalgia consistently reported significant symptom relief after receiving massage therapy, making it a popular choice for symptom management(2). Each massage can reduce the severity of several symptoms at once and no, it will not be a painful experience. As with any massage treatment it does not have to hurt to be effective. And you are always in control of how much pressure is applied and how deep the massage is.

Here are just a few ways that  massage help your fibromyalgia symptoms.

Pain And Stiffness

You might feel pain across your entire body, or it could be worse in some areas than others. Often it is the neck and shoulders, lower back or legs where people report getting the most problems. A gentle Swedish massage can help to relax tight muscles, reduce inflammation and help to flush out toxins. It will also help to increase blood flow to bring nutrients and naturally release pain-relieving chemicals. In turn this can allow a more active lifestyle which has been shown to improve the severity of fibromyalgia. Click for more on massage and pain relief

Fatigue And Poor Quality Sleep

Poor quality sleep is a common symptom of fibromyalgia due to frequent waking or just a lack of deep sleep. Either way, a constant feeling of fatigue is often the result, making it impossible to do anything worthwhile. Whether its muscle pain that’s preventing you getting a good night’s rest or even restless legs syndrome, massage can help. Besides reducing pain it relaxes your muscles and gets rid of the stress hormones that are common with fibromyalgia. Instead, massage causes your body to release natural endorphins. These are your body’s “feel-good” chemicals that promote a feeling of well being and comfort to aid deep sleep.

Headaches And Migraines

Tight and painful muscles are very often the cause of headaches and migraines, along with stress and lack of sleep. Plus they can be more frequent and more severe if you suffer with fibromyalgia. Often they begin with tension in the neck and shoulders which can go on to feel like a tight band over or around your head. Or they can set off a migraine, especially if you are already prone to them. A neck and shoulder massage can relax the muscles responsible to reduce the severity and frequency of your headaches. It can even prevent them occurring at all.

Fibromyalgia In Summary

Fibromyalgia Massage Areas
| Massage can help to relieve many symptoms of fibromyalgia

There are many other symptoms associated with fibromyalgia so I have only mentioned how massage can treat the most common. But many more of them can be helped by a combination of techniques that are specific to you. Whether this is a gentle full-body Swedish massage or a slightly deeper and more targeted deep-tissue massage. At the very least you will experience more relaxation and a improvement to your mood and overall well being.

Book A Mobile Massage

If you would like to book a mobile massage in York please contact me on 07713 250352 or email david@massageinyork.co.uk. Includes sports massage, deep tissue massage and Swedish massage. For more information on booking click here

Deep Tissue Massage – What Is It?

A deep tissue massage is intended to help relieve painful, tight or injured muscles. If relaxation is your goal, a Swedish massage might be more suitable. Also, a deep tissue massage will generally focus on a specific area of tightness or injury. A relaxation massage is more likely to involve the whole body.

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What Is Deep Tissue Massage?

Calf Having Deep Tissue Massage In York
| A massage therapist relieving tension in the calves

A deep tissue massage can treat a variety of complaints. These include muscle pain, muscles that are tight or knotted, postural issues, back pain, sciatica or neck and shoulder pain. It can also help with injuries from exercise such as tennis elbow or a strained hamstring. Or something that stops you exercising at your best. Studies have shown that massage can be effective in relieving osteoarthritis pain and fibromyalgia.

Many of the techniques used for deep tissue massage are similar to those for relaxation. But as the name implies, the aim is to work deeper into the muscles. For example, tension or injury to muscles that are close to the skin could cause your back problems. In many cases however, the issue is deeper. This means that more pressure may need to be applied in order to reach them. Therefore the massage might well start off feeling like one intended for relaxation in order to loosen up the surface muscles. But this is only to get through to those beneath where the actual problem lies.

Does A Deep Tissue Massage Hurt?

Whatever you’re reasons for getting a deep tissue massage, if one is necessary it usually means that there are some muscles that need to relax. The extra pressure might not be quite as comfortable as a relaxation massage. This does not mean it will be painful however. If you experience pain during a massage you are likely to tense up your muscles rather than relax them, which is the opposite of what we want. There may be certain areas that are more sensitive than others, but this should no more than a discomfort. As with any massage though, you have the final say on the pressure applied and the treatment used.

Deep Tissue Massage Techniques

If you have ever had a Swedish massage you will recognise some of the techniques. But it’s not as simple as the same thing with more pressure. Deep tissue massage actively targets “knots” and scar tissue, promoting their release and reducing pain and inflammation. In turn this can limit range of motion, affect circulation and impinge nerves such as the sciatic nerve which can cause back pain.

Effleurage is first used to in order to warm up muscles and facilitate relaxation. After this, other techniques are then applied depending on the nature of the problem. The most common include petrissage, which is used to compress and squeeze muscles to get rid of knots. Also friction, which works against the grain of a muscle, and stripping, which is a deep gliding pressure along the muscle.

Benefits Of Deep Tissue Massage

Some of the many benefits include:

Reduced Stress And Tension

Shoulder Having Deep Tissue Massage In York
| Upper back pain is often the result of muscle tension and stress

Studies have shown that deep tissue massage is even more effective than Swedish massage for reducing stress and tension (1). This is important because chronic stress increases inflammation in the body. And this can lead to a host of illnesses and conditions. This includes a weakened immune system, which is unable to fight off colds and influenza or more serious illness. It can also cause high blood pressure with its potentially life-threatening side effects and general poor health. A single massage session has demonstrably lowered both blood pressure and resting heart rate.

Breaking Up Of Scar Tissue

Following injury the formation of scar tissue can slow recovery and reduce range of movement. Also, inflammation around the injury can restrict blood flow, preventing vital nutrients reaching the area and increase pain. Deep tissue massage can minimise the formation of scar tissue, reduce muscle spasms and stimulate blood flow. Untreated scar tissue in an older injury can lead to chronic pain and a reduced range of motion. Treating this with massage can return the affected area to normal function.

Reduced Arthritis Symptoms

The Arthritis Foundation states massage is often used in the relief of many common symptoms of arthritis (2). This includes reduced pain and stiffness, reduced anxiety, improved range of motion and better quality of sleep. But the pressure has to be moderate, as with a deep tissue massage, rather than light. Deeper pressure lowers the heart rate which stimulates relaxation and reduces tension.

Treatment For Chronic Back Pain

There are numerous treatments for chronic back pain, but many are ineffective, short-term or invasive. The most frequent cause is muscle strain, whether by sudden movement, over exertion or pre-existing tension. Inflammation and scar tissue can persist after healing and contribute to the ongoing experience of chronic pain. Deep tissue massage can reduce scar tissue and inflammation whether it has been weeks, months or even years.

Book A Mobile Massage

If you would like to book a mobile massage in York please contact me on 07713 250352 or email david@massageinyork.co.uk. Includes sports massage, deep tissue  massage and Swedish massage. For more information on booking click here