47 million Americans received massages in 2005

Your quads are screaming from too many squats. Your lower back aches from sitting all day in an office chair. A massage is clearly in order, but which one to choose?

Massages are either relaxing or therapeutic. Relaxing massages generally are the traditional Swedish massage, the Shiatsu massage or the hot stone massage. Sometimes relaxation and therapy go hand in hand, but generally therapeutic massage is for specific problems. If pain is the reason you're seeking a massage, you'll want a licensed massage therapist who has gone through at least 100 hours of training in a state-approved program.

The popularity of massage has been growing, both as a profession and a pastime. According to the American Massage Therapy Association's 2005 fact sheet, 47 million Americans received massages in 2005--2 million more than in 2004. It is estimated that by 2012, the number of massage therapists will have increased 20 percent to 35 percent.

According to the Associated Bodywork and Massage Professionals Web site, the benefits of massage extend to encouraging your body's natural defense and repair functions, such as increasing circulation, stimulating the lymph system, which is your body's natural defense system against toxins, and releasing endorphins, the body's natural painkiller.

Massage techniques
- Swedish massage: Swedish massage uses firm pressure to increase circulation with long strokes, kneading motions or friction. It is usually done with oil to make movement of the hands smoother. It is generally the most gentle and promotes relaxation and the release of tension.

- Shiatsu massage/acupressure: This traditional healing method focuses more on pressure and stretching than kneading. The masseuse will often use his or her elbows and knuckles to work on the same pressure points that are worked with acupuncture, but without the needles.

- Hot stone massage: The masseuse uses volcanic basalt, heats it in 120- to 150-degree water and places the rocks on various spots on the back. The heat will help loosen the muscles while the masseuse massages with the stones to release pressure and promote relaxation.

- Deep tissue massage: Deep tissue massages are done with kneading and long strokes, but the pressure is more intense. This type of massage is aimed at the deeper muscle layers to help with more extreme or chronic muscle pain.

- Trigger Point massage: A Trigger Point is a very sensitive spot on a muscle that causes pain. A trigger point massage uses finger pressure to deactivate or reduce the painful spot and help alleviate the pain caused by it.

- Reflexology: By massaging reflexes on the feet and hands that correspond to other areas of the body, reflexology promotes bodily and muscular functions without massaging the areas directly. Blood and nutrient flow, along with the possibility of curing many other ailments, such as headaches, are benefits of this type of massage.