9 Massage Techniques That May Improve Your Health

What Massage Can Do

Not just a service at luxury spas anymore, massage is being use to treat a range of conditions that includes arthritis, back pain, cellulite, chronic headaches, high blood pressure, carpal tunnel syndrome, cancer, fibromyalgia and PMS. Scientific data on the medical benefits of massage therapy is still limited. But as Ruth Werner, president of the Massage Therapy Foundation, points out: "There is little controversy about the psychologically and physiologically calming benefits of receiving bodywork. The research on this is very consistent." Checking with your doctor before beginning any new treatment is always a good idea. Even better: If your physician refers you to a massage therapist, your health insurance might even cover the therapy.

Swedish Massage

Swedish massage--often considered the most common massage technique--is a gentle form of massage therapy that uses long, kneading strokes on the outermost layers of the muscles. The technique is a tried and true remedy for sore muscles, stress and tension relief. "It combines the muscular tissue work of other massage modalities with the relaxation benefits of the soothing strokes," says Kristin Coverly, a massage therapist and expert with Associated Bodywork and Massage Professionals, a trade association. "It treats muscular tension without eliciting pain and clients can drop into a deep state of relaxation," she says. Coverly recommends a Swedish massage for anyone feeling stressed or tight, but not for those in need of injury-related treatment.

Deep Tissue

In contrast to Swedish massage, deep tissue massage reaches the deeper musculature, according to the Associated Bodywork & Massage Professionals. The American Massage Therapy Association calls this approach's slow strokes and intense pressure the key to unlocking chronic tension and pain in the muscles. "It uses basic techniques from Swedish massage, but the pressure used will be more intense than a traditional Swedish massage," says C.G. Funk, a vice president at Massage Envy, a nationwide massage clinic franchise. A therapist will typically use their forearms or elbows to push deep in the muscle layers.

Pre-natal Massage

Pregnancy massage is a combination of the Swedish technique for general relaxation and neuromuscular massage -- a more focused massage -- to target the discomfort specific to pregnancy. Because pregnant woman face a higher risk of blood clots, deep bodywork is usually not integral to pre-natal massage. The most distinctive characteristic of pre-natal massage is the position, says Reneé Kimes, massage therapist and owner of The Pregnancy Massage Center in Atlanta. "After the first trimester, the best position for a massage is on their side," Kimes says. Experts claim pre-natal massage can promote a healthy blood pressure, stimulate circulation for better sleep and prepare the body for labor. It's best to use a massage therapist who specializes in pre-natal massage. Anyone with a high-risk pregnancy or other health concerns should consult their physician first.

Sports Massage

Not just for the pros, sports massage can be used by anyone for a faster recovery from athletic activity, pain or soreness from overexertion. "It is much more detailed, focused and specific than other types of massage therapy," says Dennis Lisaius, director of LA Sports Massage in Los Angeles. This type of bodywork can be done before physical activity to prepare you for action, afterward to rid muscles of lactic acid and tension, or even between sets during a workout. Sports massage may also aid rehabilitation and help reduce the effects of cumulative trauma to the muscles, though it's not a substitute for medical treatment. If you're injured, check with a doctor first.

Reiki

This therapy comes from the Japanese words for universal life energy. "It's not massage therapy at all, and that's a common misconception," says Pamela Miles, a New York-based Reiki master and author of Reiki: A Comprehensive Guide. "Unlike massage where you are manipulating the soft tissue, with Reiki you're just lightly placing hands," she says. The flow of energy is said to stimulate a healing spiritual response, though Miles stresses that Reiki is not attached to any particular belief system. Because it's not physically demanding, Reiki is safe to practice daily--you can even learn to practice it on yourself. There's little scientific research on Reiki, but she says clients often report reduced pain and anxiety, as well as improved memory and sleep. Also, be aware: Reiki is an unregulated practice, so check out practitioners thoroughly before hiring them.

Rolfing

"You know how when you get in a car accident and bend the frame on your car, you have to take it to the auto body shop to get it straightened out? That's what Rolfing® practitioners do for the human body," says Carole LaRochelle, a Certified Advanced Rolfer™ in the San Francisco Bay area. LaRochelle says the Rolfing method isn’t really a type of massage, but a process that emphasizes alignment, manipulating connective tissue to rebalance the body and bring relief from chronic pain, stress and injury. According to a UCLA study, subjects reported significant decreases in anxiety after Rolfing sessions. Rolfing should be avoided, though, by those with acute intervertebral disc problems or broken bones, women in their first trimester of pregnancy, and those recovering from surgery. If you have concerns, consult your physician first.

Cupping

This massage derives from a Chinese technique in which jars with a negative pressure (made by lighting and extinguishing a match inside the jar) are passed along the body, pulling the tissue slightly up into the neck of the jar. The process stimulates blood flow and drainage of toxins from the skin, muscles and connective tissue. Cupping is most commonly used to loosen persistent knots and to relax tight muscles, but because of its effectiveness at increasing circulation, it is also said to help reduce cellulite.

Water Massage

Hydrotherapy embodies a variety of water-based massage techniques, which can include the use of sea water, soothing baths or showers, underwater massage or ice. Most likely you've seen a water massage pod at your local mall--they look a bit like tanning beds. A thin layer of plastic between you and the water (powered by jets just like the ones in a Jacuzzi) keeps you completely dry, so you don't even have to remove your clothes. Those who suffer from arthritis, nerve disorders (such as fibromyalgia), and pregnant women may benefit from aquatic massage therapy.

Shiatsu

This increasingly popular massage therapy hails from Japan and is often linked to acupuncture. "The tenets of the whole system are that the flow of energy through meridians are the foundations of good health," says Steven Schram, Ph.D., D.C., L.Ac., an expert in chiropractics and acupuncture. "Both acupuncture and Shiatsu seek to find blockages and remove them," he says. Shiatsu is said to help manage bowel and menstrual irregularities, soothe headaches and migraines, and have a positive effect on a range of other health conditions, possibly in part because of its ability to foster deep relaxation, reduce pain and stress and improve circulation.