What Type of Massage Is Right for You?
Massage is one of the simple but sometimes confusing pleasures. With so many different varieties, it can be difficult to know which one is best for your needs. A good massage is truly enjoyable and can provide many health benefits , but there are over 200 different massage techniques and types that cater to different needs and provide different benefits. Which to choose? Here are 10 of the most popular massages to suit your every need.
Relaxation and stress relief massages
Some massages are more soothing than others, leaving you feeling like you were enveloped in a cloud and the reset button was pressed on your body.
Swedish massage
This is the most common type of massage therapy that many people think of when they hear the word massage or try to give someone (or themselves) a good massage . Swedish massage uses a combination of these basic movements :
- Long sweeping strokes (tapping): Usually used at the beginning and end of a massage.
- Kneading and rolling the muscles (petrissage): The muscles work in the same way as when kneading dough.
- Friction: When deep pressure is applied to a specific area with your thumb, fingertips, or knuckles.
- Rhythmic tapping (tapoment): Rapid percussive movements such as chopping and even tapping. (Trip Sawvi, however, notes that percussion techniques are out of fashion for Swedish massage because they are not relaxing – the way karate strikes your nude, oiled body can be distracting)
Suitable for: joining a massage, relieving stress, relaxing, relieving spasms or tight muscles, massage for couples.
Hot stone massage
During a hot stone massage, your body is not only loaded with hot smooth stones, but the masseuse also uses stones to massage your body . It’s as if you were being caressed by the smoothest (roller-like) hands, but at the same time you were (slightly) burned by them. Hot stone massage is mostly relaxing, but it is also invigorating than a regular massage, thanks to the almost too strong heat that keeps you in the moment rather than letting you relax. The heat helps release tension, mainly in the back and shoulders, so these muscles can be worked more efficiently.
Suitable for: “Centering”, relaxing very tense muscles, relaxing.
Massage chair
You’ve probably seen these strange gadgets at conventions, in malls, nail salons, at the airport, and perhaps even in your office. In a massage chair, you sit facing forward in a soft chair so that the therapist can massage mainly the neck, shoulders and back. The good news is that you don’t have to take off your clothes or oil yourself. The bad news is that you don’t get a thorough full body massage like with other methods. Also, since this massage is often performed in public places, it can be difficult for you to relax. However, depending on the massage therapist, a chair massage can actually release tension from your upper body.
You can see other types of chair massage too, such as massage chairs in malls that you invest a few dollars to sit in, but if you are going to spend money on it, you can also buy a good massage pillow for your home .
Suitable for: A quick massage while walking all day, stress relief.
Massage to treat pain or certain conditions
Traditional massage is great when you just need a little stress relief and relaxation. However, when you have knotty muscles or a more specific medical condition, more careful methods are required.
Deep tissue massage
As the name suggests, deep tissue massage puts deep pressure on certain problem points. It is very similar to someone deliberately torturing you by pressing on your tight muscles, and massage can make you sore. It’s not just about applying strong pressure all over the body (which would be real torture); this is a very specific, methodical treatment. As Moyer Wellness explains :
Deep tissue is a very specific massage procedure in which the therapist uses the joints of the joints and elbows to “cut” the muscle tissue as deep as possible to the bone. Sounds aggressive? This! This is definitely not for everyone. However, there are millions of people who would never have been treated differently. This method can be useful for the following people: athletes who are significantly harder on their bodies than the average person, people who undergo physical therapy to help in the process of destruction of scar tissue (AFTER PROPER HEALING FROM INJURY), or anyone with very dense fabric and therefore it responds better to work.
… It is very important to ALWAYS speak up and tell the therapist if you need to correct the pressure (for example, if you need to decrease the pressure because it is too deep, or apply more because it is not deep enough.). Almost everyone needs more pressure in some areas and less pressure in others. This is because the muscle tissue containing the trigger points is more sensitive to pressure and may be tender to the touch.
This is not the kind of massage to ask for if you expect relaxation during therapy and may feel soreness for several days afterwards.
Suitable for: Treating tough, painful problem areas such as the shoulder and neck.
Trigger point massage
Like deep tissue massage, trigger point massage focuses on specific areas of the body rather than a full body massage. In this technique, the therapist pinpoints the “problem” muscle and uses deep pressure to make it relax. VeryWell Health explains :
Trigger point therapy is an alternative therapy whose benefits include focusing on finding and releasing trigger points. Trigger points, located in skeletal muscle, are points that cause pain when squeezed. In many cases, trigger points are formed as a result of injury to muscle fibers.
Commonly used to treat conditions associated with pain, trigger point therapy is sometimes referred to as myofascial trigger point therapy or neuromuscular therapy. A number of techniques can be used to release trigger points, including massage, chiropractic, and dry needle.
Deep tissue massage and trigger point are very similar. The difference is that deep tissue massage uses various traditional massage techniques to target the tissues, whereas trigger point massage attempts to manipulate or press on a single point that relieves tension in the entire area (perhaps not even near the muscle). For home use, consider this device , which is an invaluable tool for relieving pain in soothing and sore muscles throughout your body. Here’s a guide to doing trigger therapy yourself.
Suitable for: Chronic muscle pain and tension.
Neuromuscular therapy
Neuromuscular therapy is a type of trigger point massage. A highly trained therapist applies pressure to the areas where you have muscle spasms – muscles that are painful to touch. Spine Health explains :
Neuromuscular therapy is also called trigger point myotherapy. The American Academy of Pain Management recognizes this form of massage as an effective treatment for back pain caused by soft tissue injury (such as a muscle strain ).
Neuromuscular therapy consists of alternating levels of concentrated pressure on the area of muscle spasm. Pressure during massage therapy is usually applied with the fingers, joints, or elbow. Once applied to muscle spasm, the pressure should not change for 10-30 seconds.
Neuromuscular therapy will be painful at first, but it should relax the muscles and help them get more oxygen and blood flow.
Suitable for: Treating injuries and problems such as poor circulation, posture problems and lower back pain.
Massage for general health and rejuvenation
While all of the above massages should improve your well-being, some massages may be better for an overall energy boost.
Shiatsu massage
Shiatsu (literally “finger pressure”) is an ancient technique from Japan. It combines soft stretches with finger pressure to target a variety of pressure points. The idea is to correct the imbalance in the flow of energy in your body. While there is no specific evidence for the effectiveness of shiatsu as a healing method, people who receive this type of massage still report stress and pain relief. VeryWell Health explains :
While scientists have yet to determine how and why shiatsu can improve health, it is speculated that the treatment can calm the sympathetic nervous system and, in turn, stimulate blood circulation, reduce stress, and relieve pain.
Unlike other types of massage, you remain dressed during the procedure.
Suitable for: ailments such as headaches, back pain and lack of energy.
Thai massage
Thai massage will work you from head to toe. This is one of the most invigorating types of massage as the therapist manipulates your entire body into yoga-like stretches. (This is sometimes called “yoga for the lazy.”) The therapist uses every part of his body — arms, knees, legs, and feet — to not only stretch you, but also put pressure on your muscles and relax your joints. Perhaps you will even get bypassed! This type of massage is energizing and sometimes relaxing.
Best For: Increasing Energy, Increasing Flexibility, General Health & Wellness.
Sports massage
Sports massage is specially designed for people with active lifestyles (whether you are a professional athlete or not). It combines Swedish technique, shiatsu and other techniques to focus on areas related to your sport. Athletes often receive sports massage to prepare for peak performance, prevent injury, or heal injury. The Sports Injury Clinic, which offers several demonstration videos , reports:
The benefits and effects of sports massage include physical effects such as circulation of blood and lymphatic fluid, as well as stretching of muscle tissue and destruction of scar tissue.
There are physiological effects such as pain relief and muscle relaxation, as well as psychological effects that include a decrease in anxiety levels.
Suitable for: athletes
Massage for pregnant women
Pregnant people have to deal with all sorts of aches and pains, so massage probably sounds like a great option. According to What to Expect , this is sometimes true – provided that you have passed the first trimester and checked with your doctor (research shows massage may be safe throughout pregnancy, but according to the American Pregnancy Association, some agencies only offer it after the first trimester , as the risk of miscarriage is highest during the first 12 weeks of pregnancy).
What is the difference between prenatal massage? This largely depends on the position of the body. A trained professional will know the most comfortable, safe and beneficial positions for your body and where to place the pillows under your belly to relieve pressure. But be sure to talk to your doctor before booking anything.
The above types of massage are some of the most popular, but there are many others. Regardless of which option you choose, be sure to tell your therapist what areas you especially need to work on and if you have any health concerns. During the massage, speak loudly too, and let your massage therapist know how the pressure feels. Once you find a massage therapist you like, you can make an appointment to help you manage pain and stress throughout the year.
This story was originally published in February 2014 and updated on January 11, 2021 to revise the content in line with current Lifehacker style guidelines and add a new photo to the header.