Types of massage, grouped by what they're for

Swedish massage

The everyday massage that most spas and therapists put first on their menu. The therapist works with oil in smooth, sweeping movements, slowing down to work the bigger muscles of the back and legs a little more firmly. Pressure sits between gentle and medium and is easy to adjust, so it's the safe choice for a first visit, or for an hour when you simply want to unwind.

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Aromatherapy massage

A soft, slow massage with a carrier oil that has a few drops of plant essential oil mixed in — lavender, rose geranium, citrus and the like. Your therapist will usually let you smell a couple of blends and choose the one you like. The aim is a calm head as much as loose shoulders, so the strokes stay light. Mention pregnancy, allergies or sensitive skin before you start.

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Hot stone massage

The therapist heats smooth, flat stones in water and uses them like an extension of their hands, gliding them along your back and legs and resting a few on your spine or in your palms. The warmth loosens tight muscles quickly, so the session feels thorough while the touch stays gentle. Lovely on a cold Highveld night or in the middle of a wet Cape winter.

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Deep tissue massage

Slow, firm work that goes past the surface muscles to the layers underneath. The therapist uses thumbs, knuckles and forearms on the spots that stay tight — between the shoulder blades, up the neck, around the hips — and holds the pressure until the muscle gives. It can feel intense at the time and a little tender the next day. Say so if it's too much; good deep tissue work isn't a test of endurance.

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Sports massage

Practical massage for people who train, whether that's a Comrades build-up, weekend trail runs or a few gym sessions a week. Before an event it's brisk and short, to get you warm; afterwards it's slower, to help tired legs recover; in between it goes after tight spots so you move more freely. Expect stretching, firm pressure and questions about your training and any old injuries.

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Reflexology

Firm thumb and finger work on small points across the soles, heels and toes, and sometimes the hands. Reflexologists follow a map that links each zone of the foot to another part of the body. Only your shoes and socks come off, which makes it a comfortable choice if you're shy about a full body treatment.

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Thai massage

You keep your clothes on — something loose, like gym wear, is ideal — and there's no oil. The therapist leans their body weight through palms, thumbs, elbows and knees, and moves your arms and legs into stretches you couldn't easily manage on your own. It's an active treatment: you'll come away feeling longer and looser rather than sleepy.

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Shiatsu

Comes from Japan. The therapist presses and holds with thumbs and palms along lines that run the length of the body, often adding slow rotations of the shoulders, hips and ankles. It's done through light clothing, without oil, and tends to leave people calm but clear-headed.

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Ayurvedic massage

Ayurveda is a traditional Indian approach to health, and its best-known massage, abhyanga, is all about oil. A generous amount, often sesame-based and warmed first, is worked in with long, repeating strokes from the scalp down to the feet, at a slow and steady pace. Expect to leave a little oily — many people book it late in the day so they can go straight home afterwards.

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Lomi lomi (Hawaiian massage, sometimes called Kahuna)

A Hawaiian style that uses the forearms as much as the hands. The strokes are long and overlap one another, often travelling from shoulder to foot in a single pass, so it feels less like one area at a time and more like a slow wave moving over you. It uses plenty of oil and suits anyone who finds an ordinary massage too stop-start.

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