The effects of massage have been proven in several studies. For example, massaging the neck and shoulders can alleviate chronic headaches, and abdominal massage can reduce constipation and stress.

One of the key studies explaining the medical effects of massage was conducted by McMaster University in Canada in 2012. Eleven adults were made to exercise on a stationary bike to induce muscle soreness, and then one of their legs was massaged. Muscle tissue samples were taken from the quadriceps of both legs, and changes in the muscle cells were analyzed. The leg that received the massage showed a 30% increase in the activation of genes responsible for mitochondrial production (involved in cellular respiration) and a 30% decrease in genes that cause inflammation. This demonstrated that massage alone can promote cellular regeneration and reduce inflammation. Medical scientists consider this research to be a clear demonstration of the physiological effects of massage. When massage stimulates the trigger points in the muscles, it relaxes the tense muscles, dilates blood vessels, and increases blood flow.

The sensation of “relief” during a massage is related to both the muscles and the nervous system. The touch from the hands is perceived as a stimulus, causing the muscles to briefly contract, followed by relaxation, which creates the feeling of relief. Additionally, the parasympathetic nervous system is activated, leading to relaxation and even a sense of drowsiness.

Even simple actions like pressing the muscles with your hands or gently rubbing areas like the neck, armpits, or groin while in the shower can improve health. However, excessive pressure without professional training may damage the muscles. Just pressing or rubbing gently can provide enough therapeutic effect. Experts recommend massaging areas like the shoulders, hips, and calves, as these are common sources of pain for people who lead sedentary lifestyles or spend long hours on smartphones and computers. The massage pressure should be firm enough to feel both relief and a slight ache, but it shouldn’t cause any pain afterward. Ideally, massage each area for about one minute, 3-4 times a day. Here’s how to perform a few common massages:

Shoulders
Sit up straight and relax your left arm. Use the right index, middle, and ring fingers to press firmly on the bump where the neck and shoulder meet (the trapezius muscle) on the left side. Apply pressure using the pads of your fingers, not the tips. Just holding the pressure without rubbing or kneading will help relax the muscles. To enhance the effect, gently tilt your head to the right and then slowly return to the starting position. Repeat the process on the right side. This will relieve tense shoulder muscles and may help reduce tension headaches caused by muscle tightness.

Hips
Lie on your right side, bend your legs slightly, and press the palm of your left hand into the upper part of your left hip (where an injection would be given). If someone else is doing this, they can use their elbow to apply pressure. Do the same for the other side. People with lower back or hip pain (without a herniated disc) can benefit from regular massage in this area to reduce pain.

Calves
Sit with your right leg extended and left leg bent. Use both thumbs to press firmly along the back of the left ankle (Achilles tendon) and move upwards toward the back of the knee. Repeat the process on the other leg. Massaging the calves improves overall blood circulation and can reduce cramps for those who experience them often.

Source: Health Chosun (헬스조선)

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