April is Stress Awareness Month, a time to reflect on the toll stress takes on our bodies and minds—and the powerful tools we have to manage it. One of the most effective and overlooked ways to relieve stress is through massage therapy. We sat down with Melissa MacDuff, the new Massage and Acupuncture Lead at the AHWC Fitness Center, to discuss how massage therapy can help alleviate stress and improve overall wellness. Here, we break down the many benefits of massage and offer tips for incorporating it into your stress management routine.
Melissa’s passion for massage therapy began in her teenage years when she struggled with both physical pain from sports and emotional stress from starting high school. “When I was 15, I was dealing with a lot of back pain due to sports and the emotional strain of high school,” she shared. “I was fortunate to have a mother who took my pain seriously and found massage therapy at a local chiropractor's office. After my first session, I felt immediate relief, and it quickly became a part of my self-care routine.”
Melissa’s interest in health and anatomy led her to pursue a career in massage therapy, obtaining her license and certification in neuromuscular therapy. Now, over a decade later, she’s proud to be part of a profession with a growing body of research supporting its effectiveness.
Benefits of Massage Therapy: More Than Just Relaxation
While most people associate massage with relaxation, there are several overlooked benefits that make it an essential part of your wellness routine. According to Melissa, one of the key benefits of massage therapy is its mood-boosting effect. “Massage stimulates the release of endorphins, the body’s natural mood elevators,” she explained. “By bringing down stress levels in the body, it has been proven to decrease overall symptoms of any ailments you may be experiencing. Not to mention your quality of sleep will improve.”
Massage therapy can also improve circulation, which is crucial for overall health. “Massage encourages blood vessels to expand, which promotes better circulation,” Melissa noted. “This is especially beneficial for those with sedentary lifestyles, where prolonged sitting can hinder blood flow.”
Types of Massage and Their Benefits
Massage therapy is not one-size-fits-all. Melissa offers a variety of massage modalities to address different concerns, including:
- Neuromuscular Therapy: This technique focuses on the connection between the brain and muscle movement, offering a more medical approach for those with chronic pain or movement issues.
- Swedish Massage: Known for its relaxing effects, Swedish massage uses gentle strokes to reduce stress and tension.
- Sports Injury Recovery: Designed to aid recovery from sports-related injuries, this technique targets muscle stiffness and improves flexibility.
- Prenatal Massage: A gentle form of massage tailored for pregnant women to alleviate discomfort and reduce stress.
- Cupping Therapy: Using suction cups, this therapy promotes circulation and can help relieve muscle tension.
- Trigger Point Therapy: This technique targets stubborn muscle knots and referral pain, providing relief for areas of intense discomfort.
Melissa tailors each session based on individual needs. “I analyze gait, posture, and daily activities to understand which muscles or joints may need attention,” she explained. “No two massages will ever be the same, and everyone will require something slightly different.”
Choosing the Right Massage for Your Needs
Many people aren’t sure which type of massage they need. “In wellness, we don’t always know what we need, and sometimes what we need is not what we enjoy,” she explained. “Some clients may think they need deeper work, when all they need is a specific focus in an area, or perhaps to just be more focused on their breath,” she adds. Melissa emphasizes that the key to a successful massage is listening to your body and maintaining open communication with your therapist about what feels best for you.
How Stress Manifests in the Body
Stress affects everyone differently, but there are some common physical symptoms that Melissa sees in her practice. “Muscle tension in the upper traps and cervical spine is a common sign of stress, along with jaw clenching and teeth grinding,” she explained. “Other stress-related issues include headaches, poor sleep quality, and general fatigue.”
Massage therapy helps relieve these symptoms by targeting the specific areas where stress manifests. “By focusing on these areas, we can reduce tension, improve sleep, and help manage headaches,” Melissa added.
For those dealing with high stress, Melissa recommends a Swedish massage with aromatherapy or heat. “A Swedish massage, combined with aromatherapy, can help calm the body, slow the heart rate, and boost blood flow,” she said. “This combination is especially helpful for those dealing with stress, as it helps reset the nervous system and brings a sense of calm.”
Choosing the Right Massage Length
Massage sessions come in different lengths, and each offers its own benefits. Melissa explained the difference between the session lengths:
- 30-Minute Session: Ideal for targeting specific areas like the neck or shoulders.
- 60-Minute Session: Allows for a more full-body massage, addressing a few areas of tension.
- 90-minute Session: Perfect for those with multiple areas of discomfort or chronic pain, as it gives more time for the therapist to focus on the full body.
“If someone is having more pain or more areas that need attention, I typically recommend doing a 90-minute session,” Melissa says.
The Misconception About Massage Therapy
There is a common misconception that massage therapy is a luxury reserved for the wealthy. “When I started studying massage therapy, it was always looked at as a treatment only wealthy people did and only at fancy spas and resorts,” Melissa recalls. “But today, massage therapy is recognized as an essential part of a health and wellness routine.”
Melissa shares that the key to getting the most out of massage therapy is consistency. “I compare it to going to the gym or getting your car taken care of. It’s all about developing a regular maintenance routine.”
This Stress Awareness Month, consider incorporating massage therapy into your wellness routine. Whether you need relaxation, recovery, or relief, MacDuff and the AHWC team are here to support your journey to better well-being—one session at a time.
Ready to prioritize your wellness? Book your massage appointment here.
