Category: Massage

Massage At Home – Book Yours Today!

If you struggle to find the time to look after yourself between juggling work, family, friends and day-to-day life, you’re not alone. But rather than your physical and mental health being an afterthought it should be a priority. Receiving a professional massage at home is a good way to start for many reasons. As a qualifed massage therapist and personal trainer in York I’m well aware of the benefits and how important it can be.

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Convenience And Comfort Of A Massage At Home

shows the comfortable ambience available with a massage at home
| With a massage at home you are in control of all aspects of all aspects of the treament

Arranging for a massage therapist to come to your home is far more convenient than going to a spa or clinic. Finding the time amongst a busy schedule to commute through York’s traffic is bad enough. But add to that the stress involved and it hardly seems worthwhile. If you don’t need to leave your home for treatment you can instead just enjoy the many benefits of massage therapy.

Also you are in full control of the setting. You can decide on the lighting, the temperature, whether or not you want relaxing music, to chat or just silence. You also know exactly who is going to give you your massage and what my qualifications and experience are. And that I specialise in various techniques that will best suit your requirements. Whether that’s a deep tissue massage to relieve muscle tension, a sports massage for injury rehabilitation or a Swedish massage for relaxation.

Additional Benefits Of A Massage At Home

woman laying on bean bag at home
| After a home massage there’s no need to fight York’s traffic and drive home. You can just relax.

Unlike a massage in a spa or clinic, a massage at home allows you to extend the benefits long after the session is over. Already in the comfort of your own home you can continue to relax without having to rush back to the chaos of the outside world. You can enjoy a drink, take a hot bath or shower, read or just simply rest. Whatever you feel like doing to make the most of your massage and continue its therapeutic effects. This can turn a one-hour experience into something that continues to benefit you for far longer, allowing for an even greater sense of rejuvenation.

Flexible Hours In York

Getting a massage at home also means you don’t have to stick to strict appointment schedules or 9-5 opening hours. At a spa or clinic you will probably have to book well in advance and their availability might not match yours. If you have an irregular schedule or need to see a massage therapist urgently this can be a major issue. But you can book a massage at home with a lot more flexibility. I am available in York throughout the day and until 9pm in the evening, often at short notice. This allows you to book whenever you feel the need for relaxation or relief from muscle pain or tension.

Additionally, having the massage in the comfort of your own home eliminates any self-consciousness that may arise in a more public setting.

Personalised Massage For Optimal Results

woman with bad back needing massage at home
| For targeted results, experience a personalised massage at home

When it comes to having massage therapy, one treatment should never be just like the rest. Our bodies are unique and we all have different requirements, preferences and desired outcomes that we expect from a massage. That’s why a massage at home is personalised to each individual to provide the best results. As a qualified massage therapist, I understand the importance of adapting the massage experience to meet your specific needs. Whether that’s pain relief, post-op rehabilitation, pre or post-event treatement, improved flexibility or simply relaxation. I use different techniques, muscle anatomy knowledge and many years experience to improve your issue with each session. By communicating your unique requirements I will provide a massage at home that gives you maximum benefits.

As I am qualified in sports massage, deep tissue massage and Swedish massage I can address your specific issues. Whether this is chronic pain, muscle tension, mobility issues or something else. The combination of my experience and knowledge from various health and fitness fields allows me to address your specific needs and relieve any discomfort or tension. This is one of the many advantages of a personalised massage at home.

Complement Your Home Massage

Another benefit of a massage at home is the chance to ask for further help and guidance. As I am also a qualified personal trainer I can provide insights and recommendations on stretches, exercises and practices that can complement your massage and promote long-term health. This will help you maintain the benefits of the massage between sessions.

Emotional Health

In addition to addressing physical concerns, a massage at home can also cater to your mental and emotional wellbeing. Stress, anxiety, and tension can take a toll on your overall health. By creating a calm and soothing environment in the comfort of your own home, I can help you relax and unwind. Soft lighting and gentle music can enhance the relaxation experience and promote a sense of tranquility and inner peace. Furthermore, it allows for more open communication. During the session, I encourage clients to provide feedback on the pressure, techniques, and areas of pain or tightness. This feedback is invaluable in ensuring that the massage is tailored to your preferences and comfort level. By actively participating in the massage experience, you can have a greater sense of control.

Reducing Stress And Anxiety Through Massage

stressed woman working from home
| Working from home can be stressful, but getting a massage at home isn’t

Stress and anxiety can manifest in various ways which can affect both your physical and mental state. High levels of stress or even low levels of chronic stress can lead to numerous symptoms. These include tension headaches, muscle pain, illness, irritability and difficulties in focusing. Anxiety is more likely to present itself as a persistent feeling of unease, restlessness, fear and difficulty in sleeping. As both of these conditions have a detrimental effect on your overall mental health they will also reduce your quality of life in general.

Massage therapy has been shown to have significant mental health benefits(1). By receiving a massage at home you can enhance them further. The familiar surroundings and absence of external distractions allow you to fully immerse yourself in the massage experience. This promotes a sense of tranquility and inner peace which has been proven to reduce stress, anxiety and depression. The result is a much-needed mental break from the demands of everyday life.

Deep Relaxation And Decreased Stress

Massage can induce a deep state of relaxation, which in turn helps to reduce stress levels. Through the release of tension in muscles and tissues, your body enters a state of calm and relaxation. As stress diminishes, so does the mental strain associated with it, allowing you to experience relief from its physical and emotional effects.

Promotion Of Emotional Balance

woman meditating at home
| Yoga can help you relax and rejuvenate, but so can a home massage

Through home massage, the body’s natural production of endorphins and serotonin, often called the “feel-good” hormones, is stimulated. These hormones serve as natural mood stabilisers and can create feelings of happiness, calmness, and emotional well being. By stimulating the release of these neurochemicals, massage helps to rebalance emotions and provides you with a renewed sense of clarity and peace.

Relief From Anxiety Symptoms

People suffering from anxiety often experience a constant feeling of worry, restlessness and unease. Massage can help ease these symptoms by promoting a state of deep relaxation and reducing your body’s stress response. The gentle pressure can calm the nervous system, lower heart rate and reduce production of stress hormones such as cortisol. This results in an overall sense of tranquility, allowing you to find relief from your symptoms.

Improved Sleep Patterns

Sleep disturbances are common amongst people experiencing high levels of stress and anxiety. Massage can be valuable in addressing these sleep issues. By reducing tension and promoting relaxation, massage contributes to better sleep quality and duration. The combination of physical release, emotional balance and enhanced overall well being induced by the massage can greatly assist in achieving restful sleep.

The Convenience Of Massage At Home

Receiving a massage at home adds to the already significant benefits it offers for mental health. By eliminating the need to travel across york for a massage you can further reduce stress and anxiety associated with commuting. The comfort of your own home provides a familiar and secure environment, contributing to a deeper level of relaxation. Additionally, the convenience of a massage at home ensures access to regular treatment. This enables you to sustain the mental health benefits over time.

Save Money With A Massage At Home

Receiving a massage at home is a much more cost-effective option. Traditional spa or clinic massages are expensive, especially when considering the additional costs of transportation and parking. By eliminating these costs, you can enjoy the benefits of a professional massage at a more affordable price. This makes regular massage therapy more accessible and sustainable, allowing you to prioritise your well-being without breaking the bank.

Home Massage Offers Increased Accessibility

A massage at home is a more accessible option for people with physical limitations or mobility issues. You may find it challenging to visit a spa or clinic due to mobility constraints or transportation difficulties. By bringing the massage to your home you can benefit from the relief and relaxation therapy provides. This accessibility ensures that everyone, regardless of physical abilities, can enjoy have a access to massage therapy.

By offering massage at home I aim to make this therapeutic practice accessible to all.

Summary

woman relaxing at home with feet on chair
| With a massage at home you get all of the benefits without any of the hassle

Receiving a massage at home offers numerous benefits for both your body and mind. The convenience, privacy, personalisation and cost-effectiveness make it an attractive option for anyone seeking therapeutic relief. As a qualified massage therapist and personal trainer in York I am dedicated to providing a professional and effective experience in the comfort of your own home. So don’t bother searching Google for “massage near me” when you can get one at home.

How To Book A Home Massage

If you would like to book a 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

Swedish Massage Benefits And What To Expect

A Swedish massage is what most people imagine when they think of a massage and it has many benefits. Research shows that a single session provides measurable results (1). This includes boosting the immune system and providing relaxation and stress relief. Plus if you’ve never had a massage before, a Swedish massage is an excellent introduction.

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What Is Swedish Massage?

Massage history traces back over 5,000 years to ancient India, and practitioners developed Swedish massages in the 1850s. They were intended to improve circulation, ease muscle tension, improve flexibility and help the body to get rid of waste products. There is a variety of different strokes involved, but exactly which are used depends on what you and whoever is giving the massage agree is necessary.

What Is A Swedish Massage Like

A basic full-body Swedish massage will help with relaxation by easing overall stress and tension in muscles. It will also have a calming effect on the mind as it helps to remove toxins from the body and reduce your blood pressure and heart rate. The massage therapist will generally start on the front of your shoulders and work down the body and then your legs. With you then laying on your front the massage will continue back up your legs, lower back and then finish on your upper back and neck area.

However, a therapist can restrict a massage to certain parts of the body. A good example is the neck and shoulders, which are common areas of pain and tension. With you laying on your back the therapist can start the massage with the front of your shoulders and neck, which can be especially beneficial if you work at a computer or do a lot of driving. This is followed by treatment for the back of your neck, shoulders and upper back can be treated once you have turned over. Tension here can cause pain between the shoulder blades, tightness in the neck or even headaches and migraines.

Other common areas of Swedish massage are the back of the thighs and lower back, the front of the thighs and hip flexors, or the calves and shins. But it really just depends where you feel you need relaxing.

What Is A Swedish Massage For?

Stressed Woman Before Swedish Massage In York
| Massage reduces stress and relaxes muscles

A Swedish massage can have many benefits. The most obvious is a feeling of relaxation and a reduction of stress and anxiety. Along with this is a feeling of less tension in your muscles as the two are very much related, with overall flexibility improved as a result. This can in turn help with sleep issues, whether this is getting to sleep, waking throughout the night or waking too early. The quality of your sleep will also improve.

Numerous studies have proven that other benefits of massage include a boost to your immune system. This is partly related to an increase in blood circulation. A Swedish massage also improves circulation of your lymphatic system and gets rid of toxins. This can help with water retention and feeling “bloated”.

Strokes Used In Swedish Massage

A Swedish massage can involve several different strokes, though not all of them will be used in every treatment. As always, the decision is with me, the massage therapist and you, the client.

Effleurage

The most common stroke used in massage is effleurage, which means, to touch lightly. It involves sweeping the general body part rather than concentrating on a specific area. For example, effleurage will usually be used on the entire back in order to warm up the muscles. Then different techniques, such as petrissage, are used on the lower, mid and then upper back.

Pettrissage

Woman Having Swedish Massage In York
| Petrissage gently relaxes muscles

Petrissage comes from a French word meaning, to knead. This technique is deeper and involves more pressure. It is used to compress and squeeze underlying muscles to help relax and work out knots. It is similar to a deep tissue massage but less intense and more relaxation focused. If you are wanting a Swedish massage purely for relaxation, this technique can be left out.

Percussion

Percussion techniques involve hacking, chopping and cupping. These are just slightly different ways of gently “striking” muscles with different parts of the hand. This helps to relax your muscles and break down adhesions beneath the skin. It is a lot more relaxing and enjoyable than it sounds and is sometimes used at the end of a massage as a way to reinvigorate you. However, percussion can be left out if you want a Swedish massage to help with stress or sleep soon afterwards.

Stretching

As the name suggests this involves stretching various muscles and can be either passsive stretching or PNF stretching. Passive involves you staying relaxed while the stretch is applied. PNF stretching you gently push back against it.

Both will further increase flexibility and reduce tension. Although stretching isn’t generally part of a Swedish massage but can sometimes be useful.

Swedish Massage Summary

If you haven’t had a massage before, a Swedish massage is a good introduction. It is also an excellent way of finding out where your particular areas of tension are and where you hold stress. But if you are unsure whether you would benefit most from a Swedish massage or something else, just send me an email and ask.

Book A Mobile Massage

If you would like to book a mobile Swedish 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

Massage Therapist In York

My name is David Hields and I’m a Massage Therapist in York. I offer sports massage, deep tissue and Swedish (relaxation) massage. I use these to treat a wide variety of issues and complaints. This includes relief from sudden or chronic, muscle relaxation to ease tension and knots, injury rehabilitation and reduction of scar tissue. Also pre and post-sport/workout massages to help muscles recover and ease or prevent injuries.

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Why You Need a Massage Therapist

Head To Toe Pain Guide for Massage Therapist
| Having your calf massaged can fix your heel pain, but it might also help stop your headaches!

Some issues are quite straightforward. For example, tennis or golfer’s elbow is pain on the outside or inside of the forearm usually the result of repetitive strain. This causes tension and inflammation in the muscles, treated by rest and massage to the affected area.

But things can get a lot more complicated.

If you have a pain in your foot when you run, or even just when you walk, you might have plantar fasciitis. You could try stretching or rolling your foot over a tennis ball, but this is just treating the symptom. The cause of the pain is more likely to be tight muscles in your calves. But why are they tight?

As a massage therapist in York I look for the source of the issue. In the case of foot pain (plantar fasciitis) I have seen this be caused by tight calves, which in turn was caused by an incorrect walking action. This was the result of tight hip muscles (gluteus medius(1)) which also caused lower back pain. As well as neck and shoulder pain!

How A Massage Therapist Can Help

The above example shows that some issues are not simply the result of over use or repetitive strain. Instead they can be complex and require not just massage to the affected muscles but also those that are causing it. In this case the lower back and hips. As an experienced massage therapist I can also offer stretches to help speed up recovery. Plus with a background in personal training I offer corrective rehabilitation exercises catering to all levels of fitness.

Book A Mobile Massage

If you’re looking for a mobile massage 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

Sports Massage For Neck And Shoulders

A sports massage for neck and shoulders in York can have many benefits besides just feeling good. They help to relieve stress and tension, correct poor posture and reduce the severity of your headaches. They can even prevent them altogether.

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What Is A Neck And Shoulder Sports Massage

Neck And Shoulders muscle anatomy invovled in sports massage
| The main muscles of the neck and shoulder

Although everybody is different, a neck and shoulder massage usually involves treating the same muscles. These are the trapezius in your upper back, the deltoid muscles of your shoulders and the muscles in your neck. You might also require some massage work to the rhomboid muscles between your shoulders blades and your rotator cuff muscles. Or even the erector spinae which run along each side of your spine. Each massage is unique to you, however.

Why Have A Sports Massage

Whether we are sitting or standing, at home or at work, we are frequently looking down at a screen. This could be your laptop, your phone, your ipad or your TV. This puts an unnatural strain on the muscles of your neck and shoulders which can lead to stiffness and poor posture. Combining this with stress and heavy lifting or exercise can leave you in constant pain that goes on to cause other problems. These can include headaches, jaw pain or insomnia, or it could progress into lower back problems too.

Other common causes of pain or discomfort include poor posture, which often comes from sitting incorrectly or for long periods. Also stress or anxiety, which can cause prolonged shrugging of shoulders and jaw clenching. As well as this, untreated injuries, whether recent or long-term, can result in tightness and inflammation.

A massage can help these issues by loosening your muscles to relax tension and correct imbalances (1).

Fix Headaches With A Sports Massage For Neck And Shoulders

While there are many things that can trigger a headache, one of the most common is tension in the muscles of your upper back, shoulders and neck. In turn this causes tension across your scalp and forehead. The usual culprits for this are poor posture and stress. A neck and shoulder massage can relax tight muscles in your neck allowing the head to be held in the correct position. This has also been shown to help reduce the severity and intensity of tension headaches and migraines, or even prevent them altogether.

Sports Massage For Stress And Anxiety

woman with pain in neck and shoulders
| Sports massage targeting the trapezius muscle can effectively treat pain between your neck and shoulders.

Different people hold stress and anxiety in different parts of their body. However, muscles in the jaw, shoulders and neck are among the most affected. This is because it is a natural response when under pressure, such as in a stressful or anxious situation, to shrug your shoulders. If this happens a lot it results in tight, shortened muscles which never properly relax and can cause chronic pain. It also increases the risk of injury. A neck and shoulder massage can help by softening the muscles and removing stored tension, which gives an overall feeling of calmness and relaxation.

Neck And Shoulder Massage For Jaw Pain

Another response to stress, besides shrugging your shoulders, is to clench your jaw or even grind your teeth. You might not even be aware that you are doing it. But whether it’s caused by teeth grinding from stress, tightness in the neck or an imbalance in the muscles of the jaw, jaw pain is most often felt in the joint just in front of the ears. A neck and shoulder massage can help by reducing stress in the body and relaxing tension in your muscles. This can reduce the damage done by clenching your teeth and can even prevent you from doing it at all.

A Sports Massage For Neck And Shoulders Can Improve Your Posture

Woman giving her Neck and shoulders a massage
| Poor posture caused by prolonged sitting or looking down at your phone can cause chronic neck and shoulder pain

Poor posture in the upper body is usually the result of too much computer or phone use, prolonged sitting or standing, or pain resulting from injury. But whatever the original cause, an untreated poor posture can very often get worse and even cause issues elsewhere. If you are looking down at a phone or ipad a lot you are weakening the muscles at the back of your neck and shoulders. If you work with a desktop computer you are more likely to be shortening those muscles and causing tension. Either way, the result will be a change from the natural curvature of your neck and upper back. This can cause pain, such as in the neck, shoulders or jaw, headaches, or even issues with the lower back. A neck and shoulder massage can relax tight muscles and correct imbalances to improve posture, all while reducing stress and tension.

Book A Mobile Massage

If you would like to book a sports massage for neck and shoulders 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

Benefits Of Massage – 9 Ways It Benefits Health

The benefits of massage have been known for at least 5,000 years. This is when evidence shows the practise first emerged in India, Egypt and China(1). But they include a lot more than simple relaxation and below are just some of the many health benefits of massage.

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Benefits Of Massage #1 – Relaxation

Woman Having Relaxing Massage - Benefits Of Massage In York
| A Swedish massage is mainly used for relaxation of the muscles and to help relieve stress and anxiety

This is probably what people first expect when they get a massage. Usually it involves a gentle, full body, Swedish massage but can include aromatherapy, which is the use of essential oils. Some examples are lavender, lemon or tea tree, but there many others and each adds further benefits to the massage.

Benefits Of Massage #2 – Rehabilitation

Rehabilitation uses deep tissue or sports massage to help recovery from injury. It works by stretching out muscles or tendons to increase blood flow and aid healing. The techniques used are very similar to those for relaxation but the emphasis is generally rescricted to one body part.

Benefits Of Massage #3 – Treatment Of Back & Neck Pain

You don’t need to have strained a muscle or tendon for it to cause pain and discomfort. Sitting at a desk all day, on your feet with poor posture or sleeping on an unsupportive mattress can all cause pain in your back, neck and shoulders. This could be sharp and sudden, an ongoing ache or a combination of the two. Whichever it is, the problem is muscles that have become shortened or tight and is best treated with a deep tissue massage.  This will loosen and stretch affected areas before they become more serious and long term.

Benefits Of Massage #4 –Prevention Of Migraines & Tension Headaches

Woman With Neck Pain - Benefits Of Massage In York
| Migraines and tension headaches are often caused by tension in the muscles of your neck and shoulders

If you have ever suffered a tension headache or migraine you will know how painful and debilitating they can be. But they often have the same causes. These include poor posture, working at a computer, or stress and anxiety. In turn this causes shrugged shoulders and jaw clenching which can lead to muscle tension in those areas. It has been proven that these can initiate tension headaches and contribute to migraines, which can be treated with a massage.

Benefits Of Massage #5 – Relief Of Stress, Anxiety & Depression

If you suffer with stress or anxiety, massage can help to release the tension stored in muscles. This will leave you not only physically relaxed but also mentally relaxed. If depression or low mood is more the issue, a similar but slightly more invigorating massage can help improve this. As well as raising energy levels.

Benefits Of Massage #6 – Improve The Immune System

The circulatory system carries blood around the body to provide nutrients, but there is also a lymphatic system. Among other things this carries lymphocytes to fight infection. A massage can improve the circulation of both and help restore the immune system after illness, such as colds and flu.

Benefits Of Massage #7 – Increased Range Of Movement

The problem could be painful or restricted movement when playing sports, or just when going about daily activities. Either way, massage can help remove knots and tightness that just stretching alone will not solve. These might be from a previous injury or just from having a poor posture but once dealt with, regular stretching and massage can prevent them returning.

Benefits Of Massage #8 – Improve Athletic Performance

Woman Doing Sit Up - Benefits Of Massage In York
| A sports massage can help performance and reduce injuries

A massage prior to physical activity can help to warm up muscles and prevent injury. A massage afterwards can help soothe tired muscles, increase blood flow and increase muscle growth. It can also help prevent (DOMS) Delayed Onset Muscle Soreness. A massage at any time is proven to improve performance and results.

Benefits Of Massage #9 – Treat Insomnia

Insomnia effects everyone at some time in their life and is often caused by the same things. Inability to get to sleep or frequent waking throughout the night can be due to anxiety or stress, while waking much earlier than usual and unable to get back to sleep is often linked to depression. Both of these can be relieved by a relaxing massage that helps rid the muscles of tension.

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

How Often Should You Get A Massage

How often should you get a massage is a common question I get asked as a massage therapist. But there isn’t a simple answer. It depends whether it’s a sports massage or something lighter and for what reason. Most people that have massages would probably like at least one every week, but cost is obviously an important factor. By timing the massages you get correctly however, you can maximise the benefits they give you.

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How Often Should You Get A Massage For Relaxation

How Often Should You Get A Massage For Stress
| Stress and anxiety can cause muscle tension which can lead to pain and even injury

A massage to help you relax, ease stress and anxiety and increase your overall wellbeing is very soothing to your body. Tension is lost from muscles, circulation is increased and the nervous system is calmed. Because of this there is no limit on how often you should have one, other than your level of stress. If it normally isn’t an issue for you but you’ve had a busy week or two, try once or twice a week until you feel more relaxed. It might only take a couple of sessions to get you back to feeling like your old self.

If you regularly have a stressful job and a hectic home life however, it could take longer. Stress is cumulative and can build up for weeks, months or even years. Because of this it could take a few massages to ease out all of that stored tension. After which, a regular maintenance massage a couple of times a month will help keep your body relaxed and healthy.

How Often Should You Get A Massage For An Injury

If you have an injury or are recovering from surgery, sports massage and stretching is ideal rehabilitation. It helps prevent the formation of scar tissue which would otherwise increase recovery time and restrict your range of movement. Plus massage increases blood flow to the area which helps to provide sufficient oxygen and other nutrients to promote healing(1). If that wasn’t enough, it also reduces pain naturally, without the need for medication.

A massage for an injury or after surgery is best done as an intensive, short-term treatment. Once or ideally twice a week treatment for four to six weeks. If this is to be done alongside other rehabilitation or stretching exercises you should first check that this okay. As healing and recovery progresses, massage frequency can be reduced to once a week or even once every two weeks. Depending on the cause of the injury, other muscles might benefit from massage to prevent future occurrences. For example, your slipped disc could be the result of long hours spent sitting at a desk which lead to tight back muscles and poor posture. Future back problems could be prevented by loosening those muscles with regular massage and stretching.

How Often Should You Get A Massage For Chronic Pain

How Often Should You Get A Massage For Chronic Pain
| Chronic pain is unlikely to heal without treatment such as massage 

Acute pain is that is felt at the time of an injury, such as a muscle strain or a tear, and is usually a sharp sensation. Chronic pain tends to be more of a dull ache or throb that persists for more than a few weeks. It can be the result of an injury that is developing or has developed scar tissue as it heals. But it is more likely to do with overly contracted muscles that cause tension and shortening. This means they can never properly relax. An example of this could be neck and shoulder pain from stress or working at a desk. Or it could be lower back pain from prolonged sitting or standing. These can go on to cause other issues such as headaches, migraines, sciatica and more.

Deep tissue massage or sports massage can be very beneficial in releasing muscle tension that is the cause of chronic pain. Initially one or two sessions a week is usually recommended which can become less frequent as things improve. However, research has shown that two or three sessions a week for the first four weeks is most effective(2). Overall the amount of sessions will be about the same, but cost and available time is a factor.

How Often Should You Get A Massage For Sport Or Exercise

Sports massage before competition or exercise has been shown to increase performance, reduce injuries and improve recovery time. Research has also shown that it reduces inflammation and stimulates the growth of new mitochondria(3). This means you’re a lot less likely to suffer from delayed onset muscle soreness (DOMS).

For best results, two or even three sports massages a week are recommended if time and your bank balance permits. If not, try to get at least one a week to reduce the chance of any developing knots becoming strains or tears. In the off season or during lighter training periods, you could instead have a Swedish massage once a week. Your nervous system, lymphatic system and circulatory system will thank you for the extra attention.

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

Massage For Neck Pain – Get Relief Fast

If you spend a lot of time sitting at a desk, driving, or looking down at a screen or mobile phone, you’re putting a lot of stress on your neck. Over time this will lead to a change in your posture which will cause problems elsewhere. Getting a massage for neck pain can fix this. Relaxing tight muscles and allowing them to function properly will allow you to sit in a more natural position. One that won’t leave you rubbing your neck for relief every few minutes.

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What Causes Neck Pain

muscle anatomy for neck pain
| A massage therapist can effectively address neck pain frequently linked to tension in the trapezius muscle.

When you feel soreness in the back of your neck, your hand instinctively goes to rub the painful area. While several muscles make up the back of your neck, one in particular is usually the cause of your problems. Your trapezius, which starts at the base of your skull. It then runs down your neck, out to your shoulder blades and extends down to mid-back alongside your spine. When it’s functioning correctly it holds your head and neck upright and your shoulders back. But if you spend a lot of time sitting at a desk, or standing while looking down, this usually isn’t the case. Getting a massage for neck pain can fix this but the treatments are slightly different.

Neck Pain Caused By Sitting

woman needing massage for neck pain
| Forward head posture can cause neck pain, headaches and bruxism

Unless you maintain a good posture, sitting at a desk and staring at a computer screen will cause you to slump forward with rounded shoulders. This is especially the case if you are reaching forward to use a mouse or type on a keyboard. Plus in this position you have no option but to tilt your head up to look at the screen. This is known as forward head posture(1) which can eventually cause a neck hump if not corrected. I’ve seen people in their 20’s already showing signs of this. Besides the obvious neck pain common symptoms include headache or migraines, TMJ disorder / bruxism and upper back pain.

A massage for neck pain of this type would concentrate on relaxing the trapezius. This muscle extends up to the top of the neck / base of the skull area and down to the mid back. Lengthening the muscles in this area will also be necessary to improve flexibility and mobility in the upper back and neck.

Neck Pain Caused By Mobile Phone Use

woman needing massage for neck pain
| Looking down to look at your phone can cause neck pain that also extends down between your shoulder blades

Neck pain from mobile phone use, such as messaging or being online, comes from looking down too much. This also applies to jobs such as hairdresser, dentist or cashiers. The problem is made even worse because most people don’t tilt their head to look down, they extend their neck. This is known as anterior head syndrome or text neck(2). Common symptoms include a  stiff neck, upper back pain, especially between the shoulder blades and difficulty looking upwards.

A massage for neck pain of this type would still involve relaxing the muscles of the trapezius. Flexibility here isn’t the issue though. Instead it is the muscles at the front of the neck / upper chest that will require an improvement in mobility and flexibility.

Summary

If you need a massage for neck pain don’t wait for it to get worse before you do something. Delaying treatment for neck pain could lead to complications like headaches, migraines, upper back issues, bruxism, and even a neck hump. Seeking prompt attention from a massage therapist can help to prevent these issues and alleviate your current discomfort.

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

Pregnancy Massage – Benefits Of Prenatal Massage

Pregnancy massage, otherwise known as prenatal massage, has been proven to offer numerous physical and emotional benefits. The body makes some dramatic changes in a very short time. These include weight gain, postural changes and an influx of hormones. So it’s not surprising that most pregnant women get a few aches and pains along with general feelings of stress and fatigue. Pregnancy massage can help to relieve all of this and more. This can help you to get a good night’s sleep when you need it most.

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Pregnancy Massage For Lower Back Pain

Bad Back Pregnancy Massage
| Pregnancy massage can help with lower back pain and sciatica

As a massage therapist, one of the most common complaints during pregnancy I hear is lower back pain or sciatica. This is due to your growing baby affecting your centre of gravity, leading to muscular strain and discomfort. This puts pressure on muscles that are having to work in a way they weren’t really designed for. The result is lower back pain which can lead to pressure on the sciatic nerve that runs down your leg. This is known as sciatica and is especially likely if you already had lower back issues to begin with.

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Pregnancy Massage For Upper Back And Shoulder Pain

Although upper back and shoulder pain can occur during pregnancy, they are less likely to be from postural issues. Instead the general stress and anxiety of aches and pains, your changing body and increasingly interrupted sleep are probably the cause. If left untreated this can lead to headaches and even migraines. And the cause is tension in the muscles of your shoulders and neck extends across your scalp and forehead.

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Pregnancy Massage For Hormone Regulation

Pregnancy causes changes in the release of many hormones, notably one called Relaxin(1). This hormone is responsible for relaxing your muscles so that you are flexible enough for giving birth. But it can also cause pain in some or all of your joints. Massage increases circulation and has an overall anti-inflammatory effect that can help to reduce the discomfort.

Pregnancy massage also lower stress hormones such as cortisol which commonly rise during pregnancy. This can help reduce anxiety and depression, improve mood and increase sleep quality. It also stimulates the release of serotonin and endorphins which promote an overall feeling of relaxation and wellbeing.

Other Benefits Of Pregnancy Massage

Happy Woman After Pregnancy Massage
| Pregnancy massage stimulates the release of feel-good hormones such as serotonin

Increases Blood Flow – Blood volume can increase up to 60% during pregnancy and massage improves blood flow back to the heart. It also increases blood flow to the uterus and placenta.

Removes Toxins – Increased blood flow from massage provides more nutrients to mother and baby. It also stimulates the lymphatic system which helps to remove toxins from the body.

Helps Ease Many Common Issues – Stiffness, tension, carpal tunnel syndrome, headaches, heartburn, acid reflux, varicose veins, hip pain, constipation, IBS and more.(2)

Important

If you are in any doubt, please check with your doctor before you book a pregnancy massage. Especially if you are experiencing any complications.

Book A Mobile Massage

If you’re looking for a massage 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

Shoulder Pain Caused By The Rotator Cuff

There are several muscles that can cause shoulder pain, but tightness or injury to your rotator cuff is one of the most common. Accurate diagnosis of the specific rotator cuff muscles involved is key to optimizing your individual treatment plan however. Otherwise it could be doing more harm than good.

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What Is The Rotator Cuff?

Rotator Cuff Shoulder Pain - Massage In York
| Issues with the muscles of your rotator cuff can lead to shoulder pain

Several muscles and tendons make up the rotator cuff. They connect your upper arm (humerus) to your shoulder blade (scapula). The tendons provide the stability and hold the arm in place and the muscles cause it to rotate.

The main muscles of your rotator cuff are the Teres Minor, the Infraspinatus and the Supraspinatus(1). These externally rotate your arm. The Subscapularis internally rotates your arm.

How The Rotator Cuff Can Cause Shoulder Pain

Types Of Rotator Cuff Shoulder Pain Massage In York
| Massage therapy offers relief for inflammation and tightness in the rotator cuff muscles.

Repetitive strain injuries from sports or work can cause rotator cuff problems and shoulder pain. As a result, inflammation of your muscles or tendons can trap nerves. This type of shoulder pain is often sharp and sudden and your arm may feel weak.

Shoulder pain from a tear or strain usually happens during sports, a fall or from weight training. Tears or strains can compromise shoulder stability, potentially causing the arm to drop in a manner similar to a fractured collarbone. This is due to the damaged rotator cuff muscle no longer being able to hold the joint in place.

Initial diagnosis of damaged muscles involves a test of the flexibility in your shoulder and the internal and external rotation of your arm. This can help identify which of the rotator cuff muscles is causing your pain. For example, your subscapularis can be checked using the “lift off” test.

Prevention And Treatment of Rotator Cuff Shoulder Pain

Keeping the rotator cuff flexible with regular stretching can prevent shoulder pain and injuries. Repetitive movements, sports and weight training all contribute to tightness and shortening of the muscles. This can lead to chronic pain that could progress to a condition known as frozen shoulder. Weight training with proper technique and not exceeding comfortable range of motion can prevent rotator cuff injuries. This is especially important when strength training.

Deep tissue massage can help to loosen up tense muscles in your rotator cuff which will help to relieve shoulder pain and prevent injury. If injury has already occurred, sports massage can speed up rehabilitation time. A massage therapist can also help to maintain proper range of motion to avoid further problems in the future.

Other Causes Of Shoulder Pain

Shoulder pain often involve rotator cuff issues, but there are other potential causes. At the front of the shoulder and around the top of the arm, several muscles and tendons come together and attach to the radius bone. Many everyday activities, such as using a computer or driving, put these muscles into shortened positions. Over time this can lead to a lack of flexibility, especially if combined with sports or weight training.

The deltoid muscles in the shoulder can be a common source of pain. Particularly the anterior deltoid at the front. Raising the arm up and forwards is when this will become apparent, as well as when performing a front raise exercise. Similar to this, the pectoral muscles of the chest also attach to the radius bone in the arm and can become inflexible in the same way as the deltoid(2). This pain can often be felt doing exercises such as the bench press as even with good technique it puts a lot of stress on the chest/shoulder area.

Massage to the deltoids, pectorals and other muscles that are tight and inflexible can relieve shoulder pain. It can also decrease the time it takes to recover from injury and help to prevent them occurring in the first place.

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

Cellulite – What Is It And How To Get Rid Of It

There are a lot of myths around cellulite. These include how it is caused, how it is prevented and how to get rid of it. But there are things you can do to minimise its appearance without resorting to risky surgery or expensive creams.

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What Is Cellulite?

Woman With Cellulite - Massage In York
| Cellulite affects far more women than men but has little to do with being overweight

Cellulite is nothing more than fat beneath the skin which is pushing against connective tissue. It affects 90% of women compared to only 10% of men. This is due to the structure of collagen fibres in the lower body and its appearance has little to do with being overweight. Slim people can show it but being overweight does increase the amount you might have. And although perfectly harmless and natural it is not what most people want to see when they look in the mirror. This is why there is so much talk about how to prevent it.

Cellulite is divided into 4 different grades:
Grade 1 – No visible cellulite even when skin is pinched.
Grade 2 – No visible cellulite when lying down or standing.  When skin is pinched an orange peel texture can be seen.
Grade 3 – Cellulite is visible when standing, but may disappear when lying down.
Grade 4 – Visible cellulite when standing and lying down.

What Causes Cellulite

Although cellulite doesn’t mean there is anything wrong there are certain things that can increase its appearance. For instance, the more fat there is on a body, the more likely it is that cellulite will be visible. But there are specifics that are also believed to contribute:

Genetics
Certain genes may make some people more prone to having cellulite than others. These include gender, race, metabolism and poor circulation

Hormones
Hormones such as oestrogen, insulin, noradrenaline, prolactin and thyroid-related hormones are all though to play a role in the presence of cellulite.

Diet
A diet that is high in fat, carbohydrates or salt and low in fibre is likely to cause more cellulite. Likewise, processed foods and artificial sweeteners, additives, too much sugar and not drinking enough water.

Lifestyle
Smokers, people who do little or no exercise and those who sit or stand in one position for long periods are thought to be likely to have cellulite. It is also more likely to appear with the release of hormones that are related to stress and anxiety.

Treatment

Although there are numerous treatments that are meant to remove and prevent cellulite, a lot of them are expensive and don’t actually work. However, there are a few things that can and all of them will also improve your general health.

Exercise

Any activity that gets you moving will also get the blood moving around your body. But ideally it should be something that gets you out of breath. This will in turn reduce the effects of stress and anxiety which then lowers production of stress hormones linked to cellulite. It will also help to lower the amount of body fat present in general. Click here for mobile personal training.

Diet

A healthier diet low in processed foods, fat and carbohydrates and high in fibre is another change that will help to reduce fat and improve health. As will drinking at least 2 litres of water a day.

Reduce Stress

Even more effective than treating the stress in your life is to avoid it in the first place. If the source is your job or your daily commute this might not be possible, so try learning some better ways of dealing with it.

Massage

Woman With No Cellulite - Massage In York
| A massage therapist can help with many of the causes of visible cellulite

A massage is beneficial as it helps with many of the causes already mentioned. It lowers stress and anxiety stored up in muscle tension which reduces stress hormones related to cellulite. It increases blood flow and helps with lymphatic system drainage, which in turn helps with water dispersion and removal of toxins. And it can help with fat breakup so areas are less concentrated and therefore less visible. Combined with the other suggested treatments there is plenty that can be done to help you remove excess cellulite(1).

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