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A massage is both an indulgent treat and a proven medical method of alleviating tension, soreness, and stress. Become a pro at working the knots out—whether for yourself or a partner—by learning about:

Effective massage techniques for the back, neck, legs, feet, scalp, and more
Essential and optional supplies, from tables and chairs to oils and lotions
Tips on finding a massage therapist and what to expect from a trip to a spa

Massage Basics

If you’re sore, tense, or stressed, that fatigue registers in your body and mind. Massage, one of the oldest and most enduring forms of healing, can restore physical wellness, balance energy, and increase strength and flexibility.

History of Massage

Massage has been an important component of both Eastern and Western medicine since ancient times. Bodywork figures heavily in traditional Chinese and Ayurvedic (traditional Indian) practices, and early Greek and Roman medical writings mention the role of massage in treating athletes and postsurgical patients. The style of Swedish massage was developed during the 19th century and is often credited to P. H. Ling, founder of the Royal Gymnastics Central Institute in Stockholm.

Though many Eastern countries include massage therapy as part of standard medical care, in the Western world it is usually considered a separate profession. Today, there are increasing opportunities to receive the many massage techniques developed and refined throughout history.

Benefits of Massage

Well-intentioned touch can affect the entire body positively and leave you feeling physiologically and psychologically better. Massage can:

Reduce muscle spasms
Restore length to muscles tightened by overuse and postural habits
Break up adhesions (or knots) in tissues that can hinder movement
Treat chronic musculoskeletal pain, such as lower-back pain and headaches
Increase blood and lymph circulation, which allows more nutrients to reach cells
Reduce the body’s output of stress hormones by stimulating the parasympathetic (“rest and digest”) nervous system
Provoke endorphin production
Improve respiratory and immune system functioning
Calm mental activity and reduce emotional stress

Common Types of Massage

Massage means many things to many cultures. Before you receive or administer a massage, consider the following different techniques:

Swedish: The basis for all styles of Western massage, Swedish is the most widespread type of massage in the United States. Long, flowing, rhythmic strokes are performed on the recipient’s body using oil. Swedish massage is often performed solely for relaxation purposes, but with stronger or more specific pressure, it can be used to treat pain or dysfunctional soft-tissue conditions. Swedish massage is more or less synonymous with the terms deep-tissue massage and medical massage.
Shiatsu: Through a combination of stretching and pressure on specific points and channels on the body, shiatsu massage aims to balance energy, or chi, by clearing blockages along these channels according to the principles of traditional Chinese medicine. Shiatsu massage is performed on the floor with both the recipient and practitioner wearing comfortable clothing.
Thai: Like shiatsu, Thai massage involves both stretching and pressure on specific points and is performed clothed on the floor. The stretching in Thai massage is elaborate; the recipient is taken through intricate assisted yoga positions in a session that can last up to three hours. Removing energetic blockages allows prana, the intrinsic life force, to flow freely through the body. Though Thai massage is based on Ayurvedic rather than Chinese philosophy, the practices, as well as the beliefs, are similar across the two disciplines.
Reflexology: This technique stimulates points on the feet, hands, and ears that are believed to correspond to other parts of the body. Reflexology is often performed solely on the feet. (For more information on reflexology, see the Quamut guide to Reflexology.)
Lymph drainage: This technique uses light, repetitive, rhythmic motions along lymphatic pathways to reduce swelling and decrease pain by encouraging the flow of lymph fluid. This is especially beneficial for those whose lymphatic systems have been affected by surgery or radiation therapy.