10 Popular Types of Massages: Which One is Best For You?
You will agree that selfcare, today, is not a luxury but a necessity. An investment in yourself.
To All the Boys series star, Lana Condor, has been very vocal about her little feel-good Sunday practice of getting a full-body massage. While Lana admits her love for massage to tend to her body’s wellness needs, she is certainly not alone. Being the go-to holistic wellness treatment for queens like Ashley Graham and Emmy Rossum, a good massage therapy session never lets anyone down.
Plus, the constant (yet fairly normalized) stress levels we live with, in our day-to-day lives. As per the American Institute of Stress, 77 percent of Americans experience stress that affects their physical and mental wellbeing. Let’s be honest, that’s all the reason you need to gift a massage session to yourself.
So the question then becomes, with a plethora of massages to choose from, how can you know which one is best for you?
Well, that’s what we are here for. In this blog, we’ll help you learn more about massage, how it works, different types of massages, how to select the right one for you, and more! Ready? On we go!
What is Massage Therapy?
Massage therapy is an age-old healthcare practice that involves applying pressure, rubbing, kneading, and holding the tensed areas of the body to manipulate the soft tissues and improve blood and lymphatic flow. This process releases the tension in the area, relieving pain, reducing muscle tensions and stimulating the nervous system, aiding healing and wellness.
Massage is one of the universal healthcare practices that can be traced back to several different cultures of India’s Ayurveda, China, Japan’s Shiatsu, Ancient Greece, and Sweden, in that order, as a system of natural healing.
The ultimate philosophy behind massage therapy is aiding the ability of the body to heal itself through different kinds of movements and techniques suitable for each unique human body. A massage therapist uses their palms, fingers, elbows, or forearms to follow different types of manual techniques to do the massage.
Massage therapists sometimes combine several techniques to heal one body; all ascertaining the body’s needs.
Benefits of Massage
Releases muscle tension
Improves blood circulation
Balances hormones
Boosts endorphins “happy hormones” production
Stimulates deep blood and lymphatic circulation
Increases immunity
Improves posture
Top Reasons People Go For Massages
Pain relief
Recovery from past injuries
Stress release and relaxation
Body awareness and disease prevention
Building strength and endurance
Self-care and wellness
10 Most Popular Types of Massages
Swedish Massage
Swedish massage is the most common type of massage. It includes long gliding strokes and motions along the tensed areas in the body. A Swedish massage can be tailored to your physiological needs; areas that you feel the tension in and want to focus on.
The goal of a Swedish massage is to release all muscle tension and pain in the area. The results of this massage are physical and mental relaxation and rejuvenation. For people who are new to massage therapy, this is the best place to get started.
The Process
Before the massage, the therapist will ascertain:
Your medical history
Any injuries or other conditions before the session
Areas of tension or pain
Special conditions such as allergies or pregnancy
Your preference for pressure—light or firm
The Swedish massage involves the following steps:
After your discussion, they will ask you to undress and lie on the massage table and put massage oil or lubricant lotion on the bare skin.
Starting with mild, light strokes they warm the muscle tissue up. These strokes are called effleurage.
Gradually, the strokes work on releasing tension from the muscle knots in the area. Such strokes involve squeezing, rolling, or kneading and are called petrissage, working on tight areas or “adhesions”.
Depending on the intensity, the massage therapist will incorporate friction strokes that include deeply focused circular movements in those areas of high tension. This technique helps release muscle tension by breaking down the scar tissue and improving blood flow in the tensed area.
To improve the blood circulation further, the therapist uses a technique called tapotement which involves tapping, cupping, and slapping the area gently with hands and fingers to "wake up" the nervous system.
This goes on for about an hour or your preferred duration.
Benefits
Relieving muscle tension
Eases pain in superficial muscles
Boost circulation throughout the body
Soothes the nervous system
Who will benefit from it the most?
People new to massage therapy
People with tension in the neck, back, and shoulders
People with mental stress and anxiety
People with minor pain in specific areas of the body
People looking for a relaxing break from their usual routine
2. Aromatherapy Massage
An aromatherapy massage is exactly what the name suggests: a Swedish massage, plus highly concentrated essential oils that target the olfactory system for healing benefits. Combining aromatherapy with massage therapy enhances the benefits you get from one session.
The purpose of this massage is to provide physical muscle and pain relief, as you inhale essential oils and absorb them through your skin, to change brain activity, benefit the limbic system and improve mental state.
According to a study published in the Journal of Obstetrics and Gynaecology in 2015, massage with rose essential oil reduced the severity of pain caused by period cramps better compared to unscented almond oil.
The Process
After discussing your medical history and goals for the massage, your massage therapist will help you find a suitable essential oil for the massage.
As you enter the massage room, you’ll be asked to partially undress and lie down on the massage bed. The massage is usually received on either lying on the back, or stomach.
During the session, they will place the essential oils on specific spots of your body, while you deeply inhale the aromas.
The strokes in this therapy are similar to the ones in Swedish massage.
Who is it for?
An aromatherapy massage is for people who are:
Stressed, or worked up in need of a break
Experiencing minor body pain
Looking to release crampy muscle tension
Women with period cramps or menopausal pain
Want to explore their massaging options
Looking for deep mental relaxation and clarity
3. Hot Stone Massage
The hot stone massage is used to heal damaged soft tissues and release muscle tension throughout the body by placing hot, basalt stones on areas of tension.
These stones are volcanic in nature i.e., they retain natural heat. The stones are heated to between 130 to 145 degrees depending on the body.
This form of massage therapy originated from Ayurveda, in India almost 5,000 years ago as a form of hot and cold healing.
Benefits of Hot Stone Massage include:
Better sleep
Heals injured muscles
Improves blood circulation
De-stress and relaxation
Relieves chronic pain
Boosts immunity
Reduces cancer symptoms
The Process
After assessing your medical history and specific health conditions (if any), your therapist will ask you the area of the body you want them to focus on.
This massage involves getting undressed and laying on your back, or stomach, depending on the area to be treated, as the therapist heats the stones.
Then, the therapist will massage your body with oils before placing the heated stones on specific points.
Stone placements:
The spine
The stomach
The chest
The face
The palms
The legs and feet
After some time (depends on how long you want the session for), the stones will be removed and the therapist will massage your body with light strokes using the tips of the fingers to facilitate circulation.
At times, the therapist places cold stones on the areas after a hot stone massage to relieve any inflamed blood vessels.
Who is it for?
The hot stone massage can benefit people with:
Insomnia
Arthritis
Muscle tension and ache
Stress, or anxiety
Inflammation
4. Sports Massage
Sports massage is for those who love moving their bodies. Not just athletes, but anyone who indulges in movement—from joggers to recreational swimmers and sports lovers—can reap the benefits of regular sports massages.
Sports massage includes different techniques of bodywork therapy tailored to a specific athletic person. The purpose of the massage is either to prepare the body before or to help the body recover after a sports event.
Any form of muscle pain, injuries, and exertions are dealt with in a sports massage. Athletes, and physically active people, are recommended to get frequent massages to prevent injury, increase mobility, muscle strain, and improve performance.
The Process
The procedure of a sports massage differs from body to body. Sports massage can be a combination of different types of strokes—like effleurage, petrissage, cupping, percussion, etc.—from Swedish massage and deep tissue therapy. It targets the tensed areas to increase the flow of blood and nutrients to those muscles.
The sports massage is usually received on your back, as it deals with the legs, hip flexors, back, and shoulders more. However, not every time.
Depending on the exertion intensity, the speed and pressure vary from gentle and light, to deep and high pressure. These massage sessions normally last 30 to 60 minutes.
Everything depends on your needs.
Benefits:
Builds muscle strength
Heals the muscle microtraumas caused during activity
Improved range of motion
Faster recovery
Reduced risk of injury
Improved flexibility
Who is it for?
Professional athletes
People who love working out & lifting weights
Runners
People who like recreational sports
Swimmers
People who engage in labor work frequently
5. Prenatal Massage
Pregnancy comes with a lot of bodily changes, hormonal changes, and not to mention, physical discomforts which need some external care. As a baby grows inside the body, a lot of physiological changes take place in the posture and figure; changes that are painful at times.
A prenatal massage is a combination of light and gentle strokes specifically tailored to the needs of pregnant women, keeping their comfort and safety in mind.
How is it performed?
Prenatal massage is different from all the other types of massage. After talking to the therapist about your preferences, pains, and unique areas of focus, you will be taken to the massage room with appropriate cushioning systems to facilitate the session like a bed with padding, bolsters, pillows, etc.
A pregnant body should be correctly positioned to ensure safety. The therapist will ask you to lie on your side or sit upright; not on your back or stomach as it can put pressure on your bump and limit blood flow.
This form of massage hugely involves gentle and long effleurage strokes from Swedish massages to ease pain and decrease tension in certain areas. Deep tissue pressure is avoided in a prenatal massage.
The session usually lasts around 60 minutes catering to your physical needs and alleviating your mood, but not more than that.
Benefits:
Beats insomnia
Heals back pain
Reduces swelling (edema)
Relief from sciatic nerve pain
Relaxation from pelvic pain
Reduces stress and anxiety
Who will benefit from it?
A prenatal massage benefits pregnant women who are suffering from significant lower back pain, increased swelling, intense shoulder, neck, and leg pain, insomnia and anxiety.
Note: Always consult your doctor before booking an appointment for a prenatal massage.
6. Deep Tissue Massage
A deep tissue massage focuses on deep musculoskeletal tension release. Massage therapists apply focused pressure on the deeper layers of muscle tissues with slow strokes to reduce inflammation. This massage is highly beneficial in releasing muscle tension, pain and healing sports injuries by improving blood circulation.
This massage incorporates the stroke used in Swedish massage, except with higher pressure and for a longer duration. Thus, optimal for people with high pressure and pain tolerance.
Optimally, one should get a 70-90 minute massage bi-weekly, for at least two to three months, to notice optimal results.
Benefits:
Releases muscle tension
Lowers blood pressure
Relieves chronic pain
Improves mobility
Heals sports injuries
Helps in relaxing the mind
Improves sleep
The Process
After discussing your medical history, problem areas, and areas of focus, your therapist will instruct you to change into a robe and lie on the massage bed. The massage will either be done on a specific area or the entire body.
Initially, the therapist will perform lighter strokes with oils to warm up the muscles. After the warmup, the focus will shift to your problem areas—back, neck, shoulders, legs, etc.—using deep strokes to release all muscle knots and lactic acid development in the joints and muscles.
Who is it for?
A deep tissue massage is for people who:
Suffer from chronic body pain
Run or do intense workouts
Work out regularly
Suffer from sports injuries
Do heavy weightlifting
Have a desk job
Are professional athletes
7. Thai Massage
Thai massage uses a combination of stretching techniques and pressure to release muscle tension in the whole body, and increase flexibility.
The massage therapist performs various stretches on a body in the directions that suit, to decrease the tension along those limbs and areas. A Thai massage is also known as "yoga massage" since it also involves deep stretches similar to the yoga practice, with the difference that here they are facilitated by your therapist
Benefits:
Reduces risk of injury
Eases back pain
Improves flexibility
Increases range of motion
Relieves pain
Reduces anxiety
Improves circulation
Re-energizes and rejuvenates the body
The Process
The therapist will ask you about the areas where you feel the tension and if you have any specific health conditions.
Then, they will ask you to lie down on a floor mat, fully dressed, as they start working through your body in gentle warming stretches. Throughout the session, the therapist might use their hands, fingers, elbows, or knees to stretch and pull your body in different directions.
The whole session can last up to two hours, depending on how you feel. All of it is customizable to your comfort.
Who is it for?
A Thai massage is beneficial for:
People with migraines and headaches
Dancers
Yogis
Athletes looking for relaxation
People experiencing chronic tension and stiff muscles
8. Shiatsu Massage
This Japanese-style massage is ideal for those looking for nothing but a good relaxing massage. Shiatsu massage focuses on specific points in the body where people generally hold a lot of tension and uses pressure techniques to release it.
Studies show that Shiatsu helps incredibly well with lower back pain release and improving the overall quality of life.
Benefits:
Stress reduction
Improves blood circulation
Increases mental peace
Boosts the production of oxytocin
Relaxes the nervous system
The Process
Just like the other massage techniques, the therapist will ask you a bunch of questions related to your preferences before getting started with the massage session.
As you enter the massage room, you will be asked to partially undress to your comfort level and lie on a floor mat, instead of a massage bed. A floor mat is relevant for shiatsu because the therapist uses their hands, knees, and feet to stimulate the pressure during the massage.
They will start the practice by warming up the pressure points with fingers and hands. Gradually, the therapist will start using their fingers, elbows, fist, and even feet, depending on the pressure, to stimulate the blood flow in that area.
Who would like it?
A shiatsu massage will benefit you if you are:
Stressed or under mental pressure
Looking for a relaxing tension release therapy
Suffering from minor back pain or body ache
9. Reflexology
Reflexology is a type of foot massage that focuses on stimulating specific reflex points on and under your feet that are connected to the systems and organs of the brain and whole body. The theory behind this is that these reflex points, when stimulated, aid in releasing tension and finding unnoticed health issues in the other organs throughout the body.
Benefits:
Helps in treating hormonal imbalance
Relaxation from stress
Faster metabolism
Relief from headache and migraine
Improves blood circulation
Gets rid of harmful toxins in the body
The Process
In a typical reflexology session, the reflexologist will ask you to remove your shoes, sit in a chair and ask questions related to your health condition, while assessing your feet to find areas of tension. The questions are important to personalize the therapy session to your needs.
Following this, the therapist will apply some lubricant on and under your feet and start warming the muscles up using their fingers and thumbs. The goal is to stimulate and apply pressure on the reflex points of the feet.
The treatment can last from 30 to 60 minutes, but not longer than an hour.
Who can benefit from it?
Reflexology massage is good for people with:
Arthritis
Stress and insomnia
Migraine problem
Digestion issues
A sedentary lifestyle
Premenstrual syndrome (PMS)
Hormonal imbalances
10. Back Massage
Back pain is one of the most common conditions in the country; 4 out of 5 adults suffer from chronic back pain in the United States.
A back massage is a simple massage using Swedish strokes throughout your back to stimulate blood flow and release tension in the back muscles from sitting, standing, or lifting weight through your day.
Benefits
Eases back pain
Release stiffness in muscles
Brings mental clarity
Relieves stress
Improves posture
Enhance athletic performance
Alleviates postoperative pain
Soothes fibromyalgia pain
The Process
The therapist will first ask you some questions related to your lifestyle, the type of back pain and tension you are facing, and your preference in pressure.
Then, they will ask you to partially undress and lie on your stomach on the massage bed. Using a massage oil or warm lotion, the therapist will start massaging your back slowly. The next steps will involve putting slight pressure and massaging the lower back, light and long strokes along the spine, and patting or kneading the upper back and shoulders.
The therapist will make pressured circular motions from time to time to decrease muscle tension in specific areas.
The session might last anywhere from 30 to 90 minutes depending on your preferences.
Who is it beneficial for?
People with a 9-to-5 desk job
People who lift heavyweights
Anyone with upper or lower back pain
Factors to consider before deciding which massage to take
Your goals: Consider what it is that you’re looking to get as the after-massage result—relaxation, mobility, pain relief, muscle tension release—as all messages have different goals. Share the goals with your therapist and they will guide you through.
Your preferred pressure: Self-introspect and listen to your body. Is it asking for deep and high-pressure tension release? Or will it be better to take things gentle and slow?
This is important because you will need to communicate this to your therapist to get the desired experience.
Your preferred duration of the massage: This heavily depends on your health concerns. Tending to some bodies may require more than 60 minutes, while a simple relaxation massage might need just 30 minutes. Whatever your goals are, ensure that you don’t overdo the massage for a long duration.
Lastly, always consult with your therapist before deciding on one. They will guide you to select the most suitable massage for you depending on your medical history, body needs, and desired results.
Finding a massage therapist: What to look for?
License and certifications: Always check if they have all the relevant certifications needed to practice.
Training and experience: Look for a therapist who has at least 500 hours of training from an accredited school.
Online reviews and social validation: Read about the therapist, reviews, and their techniques.
Sessions needed: Although the techniques for many massages are similar, different therapists work differently. You must consider how many sessions it might take to see optimal results with the therapist you are looking at.
Cost: After you know which massage you need, think about the money investment. Different massages and lengths of sessions have different fees. Know how much you want to spend.
Ask your therapist about the fees for different durations, whether they have discounted packages or not. Also, inquire about any additional fees or taxes.
So, from all of these different massages, which one are you excited to try?
Each massage has a unique role and subsequent benefits. Before you put your finger on one, learn about your body and remember that everybody is unique. You can go for either one, or a combination of the massages given above. Never hesitate to ask questions to your therapist and try different massages suitable to your body and wellness goals.
Lastly, remember that it’s important to prioritize your wellbeing and invest some time in giving your body what it needs.
We hope this blog helped you understand massage therapy and answered the questions you might have. In case you have further queries, please drop us an email at hello@magnoliawellnessoc.com and we will get back to you at the earliest!