A massage for yourself or your loved ones! Massage therapy offers significant physical and mental health benefits, including reduced stress, pain management, improved circulation, and enhanced muscle recovery. It helps lower cortisol and blood pressure while boosting mood-regulating neurotransmitters. Regular sessions can alleviate anxiety, aid sleep, and strengthen the immune system.

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12 Types of Massage

Swedish Massage

Swedish massage—one of the most common types of massage therapy—involves manipulating the body’s soft tissues with long strokes, light pressure, and kneading or tapping. It’s designed to promote relaxation, loosen up tight muscles, and improve circulation.

Researchers have found that Swedish massage can help to:

• Reduce joint and muscle pain
• Decrease heart rate, blood pressure, and anxiety levels
• Boost immune function and reduce inflammation

Deep Tissue Massage

Deep tissue massage aims to release tension in your muscles by manipulating deeper layers of soft tissue. It involves much firmer pressure than Swedish massage. This type of massage therapy may be right for you if you have chronic pain, underlying conditions, or sports injuries.

Studies indicate that deep tissue massage can help to improve flexibility and range of motion and significantly reduce pain, especially among people who are recovering from an injury.

Hot Stone Massage

Usually combined with Swedish massage, hot stone massage therapy aims to improve blood flow and reduce muscle tension through the strategic placement of smooth, hot stones on certain parts of the body. Your massage therapist may also use massage oil to allow for smoother strokes and a more soothing experience.

Hot stone massage has many of the same benefits as other kinds of massage therapy, from reducing inflammation and relieving anxiety to boosting energy levels and mood. One 2019 study found that hot stone massage significantly improved sleep quality among people undergoing kidney dialysis.

Sports Massage

Sports massage is popular among athletes and people who exercise frequently. It is specifically designed to prevent and treat sports injuries. The techniques used can vary what muscles are most affected by the sport and where you’ve experienced an injury.

Sports massage can help with various aspects of athletic performance and muscle recovery. According to a meta-analysis, sports massage effectively improves flexibility and reduces delayed onset muscle soreness (DOMS) among elite and amateur athletes alike.

Shiatsu

Shiatsu is a Japanese massage technique based on the principles of traditional Chinese medicine. There are various forms of shiatsu, but they all involve acupressure (applying pressure to specific acupuncture points on the body). 

This technique has been found to improve quality of life and wellness in many respects, such as enhancing sleep quality and reducing tension.10 A recent study even noted that shiatsu helped children and adolescents with autism spectrum disorders and/or behavioral disorders in a number of ways—from reducing aggressive behavior to relieving trauma symptoms and improving focus.

Thai Massage

Thai massage is a popular form of complementary and alternative medicine (CAM) that combines the principles of acupressure and yoga. During a Thai massage, you’ll be placed into various passive yoga poses with the help of a trained practitioner, who will stretch your muscles and target trigger points.

Thai massage is more “active” than other kinds of massage. You may prefer it if you’d like to stay clothed (in light, loose, comfy clothing) during your massage session.

This kind of massage has been found to:

• Reduce stress
• Provide pain relief for people with chronic lower back pain
• Strengthen the body’s immune response

Pregnancy (Prenatal) Massage

Massage therapy is popular during pregnancy, when many people deal with increased levels of stress, pain, and insomnia. 

Researchers have found that prenatal massage can improve many aspects of overall well-being during pregnancy. Benefits include:

• Higher levels of serotonin and dopamine, which are known as “feel-good” hormones
• Reduced stress
• Pain relief, especially for leg and back pain
• Fewer depression and anxiety symptoms
• Stronger immune function
• Lower risk of premature labor
• High fetal birth weight

Meanwhile, massage can also be beneficial in the postpartum period and even during labor. Some women report that massage helped them manage the pain of childbirth.16

However, most experts recommend waiting until after the first trimester to get a prenatal massage as they can be potentially lead to pregnancy loss. Talk to your healthcare provider if you have concerns about getting a prenatal massage.

Craniosacral Therapy

Craniosacral therapy, also known as sacral massage or cranial osteopathy, is a form of bodywork that uses gentle touch to decrease compression in the spine, skull, and pelvis. This is a somewhat controversial therapy, with many researchers disagreeing about the clinical validity of the practice. 

However, there is some evidence that craniosacral therapy may decrease pain and improve quality of life for people with certain conditions, such as:

• Fibromyalgia
• Migraine
• Neck, back, or pelvic pain
• Epicondylitis (“tennis elbow”)
• Normal pressure hydrocephalus (NPH), which is characterized by a buildup by cerebrospinal fluid (CSF) in the brain cavity

Reflexology

First developed by ancient healers in Egypt, China, and India, reflexology—also called regional therapy or zone therapy—refers to the practice of applying pressure to certain points on the feet (and, sometimes, the hands). Each point, or “zone,” is believed to correspond to a particular area of the body. 

According to clinical studies, reflexology may be helpful in:

• Relieving joint and muscle pain
• Treating insomnia
• Reducing limb swelling during pregnancy
• Boosting energy levels
• Improving respiratory function
• Treating certain cancer-related symptoms, such as shortness of breath
• Reducing the tingling, burning, and/or prickling pain associated with multiple sclerosis (MS)

Lymphatic Drainage

Lymphatic drainage massage, also known as manual lymphatic drainage (MLD), involves using rhythmic, light touch—including tapping and circular strokes—to promote the flow of lymph (extra fluid) throughout the body and improve immune function. In addition to relieving pain and reducing stress, lymphatic drainage massage can:

• Treat and prevent lymphedema
• Promote wound healing 
• Improve oxygen saturation
• Lower blood pressure
• Decrease heart rate
• Increase range of motion

Aromatherapy

Some massage therapists incorporate essential oils—such as lavender, peppermint, lemon, ginger, and tea tree oil—into a massage session to promote relaxation and healing. This practice is known as aromatherapy.

There’s a growing body of evidence to suggest that aromatherapy massage may have clinical benefits as a complementary therapy. However, research is limited and more studies are needed.

Chakra Balancing Massage

Some people believe that deep tissue massage can be combined with the practice of Reiki—a Japanese energy medicine (EM) technique in which the practitioner uses light touch or holds their hands just over the recipient’s body to manipulate energy—to balance the chakras. 

According to the traditions of Ayurvedic medicine, the chakras are the body’s primary centers of energy. Each chakra corresponds to a particular area of the body. The seven chakras are:

• Crown
• Third eye
• Throat
• Heart
• Solar plexus
• Sacral 
• Root