By Kristyn Kusek Lewis | Illustrations by Kay Dockrill

To get health benefits, you need a massage that applies moderate pressure. “Your skin needs to be indented as the therapist’s hands move across it,” says Tiffany Field, PhD, director of the Touch Research Institute at the University of Miami School of Medicine. Here are four basic types that fit the bill:

Swedish

If you just ask for a massage, it’s probably what you’re getting. Expect long, gentle, soothing strokes—and general relaxation. Its hallmark is improved circulation. The therapist will use her hands and fingertips and not push too hard (unless you like a lot of pressure).