Working it Out -- Massage for Dancers

By Amirah Ahzar

One of the most nurturing and pleasurable experiences that anyone can indulge in is therapeutic massage. And because it's been clinically proven to relieve stress and tension, it can work wonders for a bellydancer.

Massage can generally be defined as therapeutic touch including but not limited to, the manipulation of muscle tissue throughout the body to facilitate the release of tension and toxins, thus re-establishing homeostasis within the body. Muscles shorten and become contracted over time with limited exercise, added stress, and build up of toxins. The goal of massage is to lengthen and stretch muscles using numerous techniques, thereby, improving muscle elasticity and releasing toxins.

Commonly known forms of massage include Swedish and deep tissue techniques, however, there are a myriad of modalities to choose from when seeking the perfect form of body work. Some modalities include Asian methods (shiatsu, Thai massage, acupressure), neuromuscular methods (reflexology, trigger point therapy, myotherapy) and integrated methods (sports massage, seated massage) just to name a few.

Research has yielded numerous benefits of therapeutic touch. Massage has been proven to: increase attentiveness and learning, alleviate pain, improve immune function, reduce stress, support effective digestion and breathing, diminish premenstrual symptoms, lower blood pressure, reduce migraine headaches and increase range of motion.

But whether you are a beginner or an experienced bellydancer, the benefits of massage are innumberable. A bit of research is suggested for you to find your preferred form of massage to reap its maximum benefit. For instance, a one hour Swedish massage a day or two before a show can induce relaxation, alleviating anxiety and pre-performance jitters. Or try a fast-paced fifteen minute sports massage -- a favorite of athletes -- hours before a performance to warm up, increase circulation and stimulate muscle tissue along with the nervous system.

Getting a massage before every performance would certainly be a grand treat, however, if you're pressed for time, self-massage can be a favorable alternative.

A neck massage is perfect for those Egyptian head slides and rotations. Try pacing two tennis balls in a long sock and knot the ends. Place the balls against your neck and pull on the handles rolling back and forth. This can be done lying down or in an upright position.

For those sensual torso undulations try a chest massage. Massage between your ribs using your fingertips. Or grasp and pull as much muscle tissue of the chest firmly at the anterior armpit with one hand. Hold the tissue firmly and rotate the arm at the shoulder to increase the range of motion.

Every bellydancer should practice abdominal massage to relieve tension from belly rolls, tummy punches and flutters. Rolling a softball along the abdominal muscles from the lower right abdominal area up, around and under the rib cage forming numerous circles is the key.

Want to relieve those aching back muscles? Lay on your back and roll back and forth on a foam or rubber mat rolled up to form a cylinder. This also works well for the abdominal muscles while lying prone as well. Roll softballs firmly along your hips and gluteals to alleviate tension from hip drops, lifts, rotations, and figure eights. When you reach a tender spot, compress and apply gentle pressure with your body weight, hold 60 seconds and release. Rolling back and forth over a rolled foam or rubber mat is also effective.

Plan your next body work session soon. Talk to your health care pracitioner or spa professional to determine what best form therapeutic touch is for you. For an inexpensive, professional hands-on approach contact the Baltimore School of Massage at 410-944-3315. A 60-minute full body massage is just $ 30. Pamper and love yourselves dancers, get a massage!