Ben­e­fits of mas­sage ther­apy

Stabroek News Sunday - - WEEKEND MAGAZINE -

If you’re lift­ing heavy, it’s go­ing to take a toll on your mus­cles. It’s one rea­sons rest days, nutri­tion, and hy­dra­tion are so im­por­tant. But some­times those are not enough to sup­port mus­cle re­cov­ery be­tween work­outs. if you are ex­pe­ri­enc­ing mus­cle sore­ness or tight­ness days af­ter a work­out, mas­sage ther­apy can help. can help with flex­i­bil­ity, too.

In a re­cent study pub­lished in the Jour­nal of Body­work and Move­ment Ther­a­pies, re­searchers found that three min­utes of mas­sage ther­apy helped im­prove flex­i­bil­ity in tight ham­strings. The same tech­nique can be used to im­prove flex­i­bil­ity for other mus­cles.

“This tech­nique may prove ben­e­fi­cial and ef­fec­tive for ath­letic train­ers, mas­sage ther­a­pists and phys­i­cal ther­a­pists who are look­ing for a modal­ity that quickly and ef­fi­ciently helps re­store flex­i­bil­ity to tight mus­cu­la­ture,” says lead re­searcher Dr Jef­frey For­man. the ex­er­cise-only group still had mus­cle sore­ness 24 hours af­ter the work­out.

When one of my clients isn’t mak­ing progress, I start look­ing at all the dif­fer­ent vari­ables that might be get­ting in the way.

The cause is usu­ally linked to their work­outs, nutri­tion, hy­dra­tion, or stress.

But there’s an­other vari­able that comes up fre­quently that can pre­vent you from mak­ing gains: lack of sleep. When you’re sleep­ing, your body re­leases hu­man growth hor­mone to help re­pair and re­build mus­cle da­m­age af­ter work­ing out us­ing avail­able pro­tein.

But if you’re not get­ting at least 7 hours of sleep a night, you’re miss­ing out on some of those ben­e­fits. For­tu­nately, re­search shows that mas­sage ther­apy can im­prove sleep qual­ity and du­ra­tion, to help you re­cover af­ter work­ing out.

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