Key 7 Types of Massage for a Healthy Body

Some people may think of a massage as a luxury, but it’s a vital part of our health and wellness. It offers a long list of physical and mental health benefits to keep us well. 

Massage therapy goes back to ancient times. It’s used as a natural healer to treat things such as pain and stress, but there are many other ways the practice can enhance your well-being. 

Massage therapy is a holistic approach to wellness as it goes beyond simply alleviating physical discomfort. It provides a great energy balance. Here, we explore the key 7 types of massage for a healthy body, mind, and spirit. 

What Is a Massage? 

Massage therapy involves the manipulation of the body’s soft tissues (1). Touch therapy helps you feel calm and relaxed. Massage also activates pressure sensors in the skin to help mask feelings of pain. 

You can find proof that many cultures practiced therapy body massage. It also dates back thousands of years throughout human history. In fact, it was one of the earliest tools that was used to help relieve pain. 

Massage therapy can be used to treat (2):

• Low-back pain
• Neck and shoulder pain
• Arthritis
• Headaches
• Cancer side effects
• Fibromyalgia

Anxiety is a common mental illness that affects many people. Massage therapy is also an effective treatment for anxiety. It helps with depression and stress by balancing hormones in the body for a mood boost (3). 

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What Are the 7 Types of Massage?

Massage therapy is a broad term for many different techniques and the most common types of massage are:

• Swedish massage
• Deep tissue massage
• Sports massage
• Aromatherapy massage
• Hot stone massage
• Thai massage
• Shiatsu massage

Here’s a list of massage types to help you find the right therapy body massage for you. 

Swedish Massage

Swedish massage therapy involves rhythmic pressure and the stroking of the body (4). A massage therapist will use kneading and other hand movements on the body’s soft tissues. Swedish massage works to promote relaxation and improve overall wellness. 

Swedish massage therapy originated in Sweden. Henrik Ling created it by bringing his love and knowledge of gymnastics to the physiology of ancient cultures. There are five Swedish massage therapy techniques (5):

1. Effleurage: Light, gliding strokes warm the tissues.
2. Petrissage: Squeezing and kneading to lift and roll the muscles. This releases muscle tension.
3. Friction: Deep circles of pressure across the grain of the muscles. This aims to break down tight muscles and scar tissues.
4. Tapotement: Rhythmic percussion and tapping movements to help blood circulation.
5. Vibration/Shake: Quick shaking and tremor movements to help relax muscles and reduce tension. 

Research has highlighted Swedish massage’s benefits across all age groups and conditions. A review of studies from 2004 to 2014 several found positive benefits of Swedish massage, including:

• Better breathing in children
• Less back pain in nurses
• Improved baby hormone function

Swedish massage therapy is one of the more popular forms of massage therapy and this is likely due to its ability to relax and restore the body.

Read more: 7 Amazing Benefits Of Yoga Massage Balls (For Mind And Body)

Deep Tissue Massage

Deep tissue massage therapy is often called deep massage therapy. It targets the deeper muscle layers and joints. Each stroke relaxes and releases tension within the client’s comfort zone. However, deep tissue massage may cause pain for some people who prefer a lighter touch (6). For example, a stiff neck massage is a part of the deep tissue massage, but it may cause too much pressure. 

Research has shown positive outcomes when deep tissue massage works to treat pain and joint stiffness. However, experts also want massage clients to proceed with caution. Deep tissue massage is a forceful application of massage therapy that can lead to injury if it is done incorrectly. 

To be safe, it’s best to only allow a licensed massage therapist to perform deep tissue massage therapy. You should also speak to the therapist if your pressure is beyond your comfort zone. Drinking plenty of water after a deep tissue massage also helps flush out the muscle toxins that are released.

Sports Massage

Sports massage therapy stands out from other massage therapy techniques. This is because sports massage is about more than applying manual pressure. Instead, sports massage therapy uses many methods such as hydro-massage and cupping therapy (7). 

The four types of sports massage modalities are (8):

1. Pre-Event: Prepares athletes for working out to lower their risk for injury.
2. Post-Event: Applied after an athlete completes their event or game within 72 hours.
3. Maintenance: Massage therapists use this between events and post-training to keep an athlete’s body relaxed and lower inflammation. 
4. Rehabilitation: Done after an injury with medical staff to implement a recovery program. 

Studies have shown evidence of reduced pain and muscle soreness with sports massage therapy. It also lowers symptoms of:

• Depression
• Stress
• Anxiety
• Fatigue

An athlete views massage therapy as a sign of recovery to fuel their motivation. They also get a great mental health boost. 

Aromatherapy Massage

Did you know that your nose and sense of smell are directly connected to your brain’s emotion control center? This is why aromatherapy massage promotes relaxation and relieves stress so well (9). 

Aromatherapy massage uses essential oils or aromatic herbs with manual massage. Different scents release neurotransmitters such as serotonin and endorphins to lift your mood. Experts believe odors can change human emotions and impact the spirit and the body. 

However, it’s about more than just smelling scents. Aromatherapy massage leads to oil absorption through the skin into the blood and works to:

• Relax the body and blood vessels
• Increase skin temperature
• Reduce pain
• Lower anxiety and depression

Different scents may have therapeutic benefits. For example:

• Lavender: Sedative, pain reliever, antidepressant, anti-headache effects.
• Rosemary: Muscle relaxer, pain reliever, and anti-inflammatory effects.
• Chamomile: Anti-anxiety, sedative, and antiviral effects. 

There are limited clinical studies on the therapeutic effects of aromatherapy massage. However, recent research has shown that it can reduce feelings of anxiety and depression among elderly adults who live in nursing homes.  

Hot Stone Massage

A hot stone massage is very unique. The massage therapist uses smooth, heated stones as part of the massage. The heat from the stones stimulates muscles and tissues to enhance relaxation with the massage (10).  

Hot stone massage placement is dependent on the muscles and tissues being treated. So, if you have lower-back pain, hot stones will likely be lined up on your spine. You may also see hot rocks placed on your feet and chest, among other areas of the body. 

The potential benefits of hot stone massage are (11):

• Muscle tension and pain relief
• Reduced inflammation
• Improved flexibility
• Better circulation
• Lower stress and anxiety
• Immune system boost
• Improved sleep

The hot rocks in a hot stone massage are over 110 degrees Fahrenheit. Only a licensed professional should perform a hot stone massage to ensure your safety. The hot stones can cause burns if they become too hot or are not used correctly. 

Thai Massage

Thai massage is a part of Thai traditional medicine (12). It centers around principles made up of four primary elements:

• Earth
• Water
• Fire
• Air

It also follows the body’s ten main lines, which are known as energy lines. These are the routes for transmitting energy. Thai massage believes that a blockage in these lines leads to pain and dysfunction. 

Thai massage is a deep massage. The pressure applied lingers a bit with gentle stretching to release blocked energy and your awareness and vitality increase. 

A recent study found Thai massage to be effective for reducing pain and disability in people living with lower-back pain. However, experts only saw short-term pain relief. More research is needed before any definitive conclusions can be reached. 

Shiatsu Massage

Shiatsu massage originated in China and Japan. It’s a holistic form of massage that focuses on restoring the natural energy and balance in the body (13). The word “shiatsu” means “finger pressure” in Japanese. 

The shiatsu massage technique involves:

• Finger pressure
• Palm pressure
• Stretches
• Manual techniques

Shiatsu massage is unique compared to other massage forms. It doesn’t involve rubbing or kneading the muscles. Instead, the massage therapist only touches pressure points with the pads of their fingers or palms. 

Research has shown that shiatsu massage is beneficial for whole-body health through somatic bodywork. A 2022 study found shiatsu massage therapy helped children who experienced trauma with tension and social interaction. In 2023, another study showed shiatsu massage therapy improved sleep quality for people with chronic lower-back pain. 

Which Massage Is the Most Relaxing?

The most relaxing massage is dependent on the individual. Some kinds of massages are also more soothing than others. The types of massages discussed here all boast some form of relaxation. 

Swedish massage uses gentle and long strokes. A hot stone massage uses heat to relax the muscles deeply. Aromatherapy and massage therapy use the power of scent to calm the mind. 

The “most relaxing” massage will depend on what you find soothing. It’s also important how your body responds to the massage. Learning the different massage type names is the first step, and then you can try different types to see which one best suits you and your comfort level. 

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Which Type of Massage Is the Best for the Body?

Different massage therapy techniques offer various benefits. The best type of massage depends on your needs, preferences, and health goals. Here are some examples:

table 1

What Are the 7 Benefits of Massage?

Here are 7 benefits of massage therapy (14):

1. Reduced muscle pain
2. Increased blood circulation
3. Lower stress and anxiety levels
4. Improved immune system function
5. Better sleep quality
6. Better overall well-being
7. Improved flexibility and joint range of motion

Before starting massage therapy, it’s best to speak with your doctor. You should also ensure that you let your massage therapist know of any pain you experience during the session to avoid injury.

Read more: Benefits Of Massage For Weight Loss: Giving Your Journey The Reboot It Needs

What Are the Disadvantages of Massage? 

Massage therapy can help you feel better. However, it also poses some risks and disadvantages. Some potential downsides include:

• Price: Massage therapy is costly and may not fit your budget. 
• Pain: There’s always a risk of injury with massage. You may also feel sore due to the pressure applied to your body. 
• Allergic reaction: Massage therapists sometimes use oils, lotions, and creams to promote relaxation and lessen friction. You may have skin irritation or allergic reaction to some of these. 
• Chronic health conditions: Your doctor may not recommend massage therapy if you have certain health conditions. For example, a blood clot or wound is not ideal for massage therapy as it’s likely to cause more harm than good.  

To stay safe, it’s important to choose a qualified and licensed massage therapist for your massage therapy. You should also be open and honest with them about your health and medical history. 

Frequently Asked Questions

• What body parts shouldn’t be massaged?

There are parts of the body a massage therapist should avoid, including:

• Areas with blood clots as it can cause the clot to dislodge and lead to serious harm.
• Open wounds so they don’t further irritate the wound or impede healing.
• Varicose veins as massage can worsen the condition.
• Broken bones can delay healing or cause further injury. 

• What is the most requested massage in the world?

According to Spafinder, the Swedish massage is the most popular type (15). You can find it at many spas throughout the world. 

• What is the most relaxing massage in the world?

The most relaxing massage in the world depends on the individual. Each person responds differently and has different needs. 

• What country has the best massage?

Many countries may claim to have the best massage, but “the best” is subjective and should be based on what you like. 

• Does getting a massage burn calories?

Massage therapy does burn a minimal amount of calories. The amount is similar to what you’d burn with mild weightlifting. Massage can also help with weight loss by increasing flexibility and reducing muscle pain to help you stay at your active best. 

The Bottom Line

The world of massage therapy is vast. It offers different types of massage therapy, each of which is adjusted to provide unique benefits and suit your personal needs. The best massage will depend on your personal goals, health, and preferences. Regular massage therapy can help you maintain a healthy body and balance.