The hot, muggy summer weather is here to stay in Nashville. After a mostly pleasant June, I'm afraid we're in for the long haul. That means lots of time inside in the air conditioning reading, working on the house, and relaxing!

This month, I’m covering 5 tips to make your massage magnificent, and I'm also describing self-massage using a tennis ball. I’m including information on Thai Massage – a type of massage performed on the floor that employs a lot of assisted stretching.

Enjoy! --- Heather Wibbels (615.294-6672)

Whether getting a massage for chronic pain, for soreness, for relaxation or just to unwind, you’ve probably noticed that some massages are much better than others – even massages given by the same therapist. There are factors under your control you can use to make each massage the best it can possibly be. Five tips follow for making each massage a wonderful experience.

1. Check in with your LMT before each session. Communication is a big key to getting what you want in each massage. Let her know how you’ve been feeling physically and emotionally the last few days. The mind and body work in tandem, and stress or tension in one affects the other. Take some time to run a quick inventory of your body and mind before letting your massage therapist know where you’d like to concentrate.
   
   If routine is a comfort to you, and you usually ask for “the usual,” take a minute to scan yourself physically and mentally before you get on the table to see if there is anything else that needs a little extra attention. For example, if you traveled a lot in the past week, maybe your feet are tired from walking through airports, or from driving a car. Even “the usual” session is probably a little different each time, and small comments and observations by you, the client, make a difference in what those little things are that will contribute to make the massage a good match for your state that day.
   
   
2. Communicate your likes and dislikes during a session. If your therapist works an area in a way that feels particularly good or effective, let her know. Therapists often note comments we get from clients during sessions to remind us of the things you liked. This can be comments such as “Oh, that feels so good!” or “I didn’t realize my forearms needed work, but they do.” Or, “Can you do that a little longer?” If your massage therapist tries something you don’t like, let her know. “That’s a little uncomfortable,” or “I don’t think I want my neck worked so deeply today,” or “Can you go a little slower?” are all good comments and feedback for your therapist. Therapists do not take such comments personally. We know that we start each day in a different place and state, and expect that our clients do as well.
   
   And don’t be afraid to remind your massage therapist of your favorites before you start your session. “Make sure you spend a lot of quality time on my feet,” or “Can you start out by rubbing my head first?” are excellent reminders to therapists of your preferences. Do you like a certain CD for music, or do you have a favorite way to start the massage? Let us know! It makes therapists happy to do things you enjoy. Help us remember!
   
   
3. Try a new massage therapist, or ask for your massage therapist to try a different type of massage in your next session. Variety is the spice of life. Getting a massage from a different massage therapist can be an excellent exercise for three reasons. 1) The therapist may do something a little differently that you really like that you can communicate to your current therapist; 2) The therapist may do a different type of massage that suits you; 3) The therapist may not be a good fit for you, in which case you’ll be relieved to return to your regular massage therapist. All of this information is good feedback for your current massage therapist. If there are new things you want your massage therapist to do, describe them to him/her so that s/he can work on using some of the same techniques on you.
   
   Knowing more than one massage therapist you like is always a good thing. If you have an emergency situation and need a massage on short notice, or if you tend to sch edule massages without much advance notice, you may want to have more than one name to call to book a session.
   
   If you want to try a different therapist, ask your massage therapist for a recommendation. We know lots of other massage therapists with different styles. It’s very important to me as a massage therapist that I know if my style doesn’t work with my client. I will gladly refer people elsewhere to someone who fits my client’s needs better, rather than have them try to find someone through the yellow pages or advertising.
   
   
4. The efficacy of a massage depends on more than the skill of your therapist. It also depends on your mood and your ability to receive on any given day. A massage therapist can do the exact same massage on a client on two different days. One day the client will get off the table completely relaxed, rejuvenated and excited about the experience. After the next, identical massage, the client might get up wondering if the massage had any effect on him/her at all because it didn’t seem to do any good.
   
   The mind and your mood have a huge impact on the effectiveness of a massage. Being able to tune out and really relax may not happen the day before a big deadline at work, or the morning you leave for a long trip. Gauge your own moods and receptiveness to massage and set your expectations accordingly. If something comes up in your schedule that you know will make it difficult for you to relax into the session, consider moving the session to another day so that you can get the most from your massage.
   
   If you find yourself on the table unable to relax, spend a minute or two to think about what is keeping you from settling into the session, and see if there are any adjustments you can make to relax into the work. I have had some sessions where I’ve been face down in the face cradle going over my “To Do” list for the rest of the day, and once I realize that I’m not really letting go, I can do some deep breathing, move those thoughts to the back of my mind, and relax into the session.
   

5. Plan to spend the rest of the day relaxing or at least taking it easy. If you can, try to spend the time after your massage doing something that doesn’t take a lot of concentration, thought or focus. Relaxation slows down the body, and moving the mind to hard work soon after a session keeps the client from truly reaping the long-term benefits of massage. Plan ways to keep yourself low-key and relaxed for the remainder of the day. Spend the afternoon doing something relaxing or low-stress at home, or go home after an evening massage to a shower or hot bath. Extend the benefits of your massage by making sure you’re not getting back into your normal “hundred miles a minute” state too soon after your session. Your body and your mind will thank you for it.
   

There are some other, random tips given to me by clients or other massage therapists that help keep that post-massage glow:

• Write your check out or get your payment ready before the massage so you aren’t trying to concentrate on checks and numbers right after a session.
• Schedule your next session before you start. That way you won’t spend a lot of time trying to clear the fog from your mind about your schedule right at the end of a session.
• Back in to your parking space so you don’t have to twist your neck around quickly when you put the car in reverse to leave.
• Drink lots of water and take a hot bath or shower once you get home to keep the body relaxed and hydrated.
• Take deep breaths before, during and after your session. Deep breathing relaxes the body, and can slow down the mind a bit – giving you a respite from the return of every-day worries.

More on Massage: Thai Massage
Assisted Stretching in Yoga Poses

Thai Massage has enjoyed a burst of popularity in the United States of late. Based on the ancient healing traditions of Buddhism practiced in the monasteries of Thailand, it combines awareness of energy lines throughout the body with a means to remove energy blockages and balance energy flow through the use of touch to move the body in a series of gentle poses and stretches which appear similar to yoga poses. Rather than relying on massage of specific points, like acupressure, Thai massage uses movement and balance of the body to release energy and return the body to a state of wellness.

Thai massage sessions last about two hours. In them, both the practitioner and the client wear loose, comfortable clothing. The client lies or sits on the floor on a futon or light pad, and the practitioner moves the client’s body into positions for passive stretching. Usually, the session starts at the feet and moves upwards to the client’s head, and the goal of the session is to work both the energetic and the physical levels of the client’s existence – bringing both into balance to achieve and enhance wellness.

Based on Ayervadic principles of being, Thai massage is greatly influenced by the asanas of the yoga tradition, and uses breath work along with stretching movements in order to relieve dis-ease in the body and balance energies. In the ancient Thai tradition, Thai Massage included pharmacological as well as physical manipulative treatments for sickness. In the US, Thai massage tends to focus less on pharmacology, and more on healing touch, nutritional and life-balance.

For more information see:

• Institute of Thai Massage
• The Ancient Massage Foundation
• Thai Massage and International Thai Therapists Association