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Swedish Family Medicine

In just 60 minutes you could experience pure bliss--and possibly free yourself of a nagging migraine or lower-back pain--at the skillful hands of a licensed massage therapist (L.M.T.). "Massage therapists are healers," says Victoria Gardner, L.M.T. at Spa Bavu in Philadelphia. "Massage is wonderful for tuning into your body physically, mentally and emotionally," adds Tanya Y. Jones, M.D., an associate professor of family medicine at Atlanta's Morehouse School of Medicine. "It relieve stress, reduces spasms in muscles you didn't know were cramped, and, most important, reminds you that you work to live, you don't live to work." Kadir Marrero, spa therapist supervisor at the Spa at Mandarin Oriental Hotel, New York, adds, "Massage can improve lower-back pain, circulation, sleeping disorders and migraines. And it helps reduce high blood pressure and increase energy levels." So what are you waiting for? Climb on that table and let the healing begin.

Aromatherapy

What it is

Aromatherapy uses the scents of essential oils to heal the body by stimulating our nasal and olfactory senses, mental responses, circulatory and respiratory functions. Aromatherapy can be used with most any massage technique.

Who benefits

It all depends on what ails you; your therapist can guide you to specific oils used to treat certain physical conditions during massage. For example, jasmine is considered Invigorating; lavender is calming and has antiseptic properties; rosemary stimulating and is known to clear congestion. If you're suffering from headaches, digestive problems or even PMS, there are aromatic blends that could alleviate some of your discomfort.

Certain essential oils (sage, peppermint, cedarwood) call have adverse effects on a fetus, so pregnant women should be careful to select a therapist with a certificate in prenatal massage. "Those who specialize in prenatal care will be fully aware of the oils that are safe and those that are not," says Anita Shah, spa manager at Carapan Urban Spas of Clarksburg, West Virginia, and New York City.

Cost: $100-$150

Swedish Massage

What it is

A contemporary Swedish massage includes gliding strokes, kneading movements, circular pressure, tapping and stretching. The technique was developed in the 1700's by Pir Henrik Ling, a Swedish doctor who used his understanding of physiology to create this treatment, which includes massage and physical exercise. It became the first form of massage to become prominent in the West.

Who benefits

Swedish massage increases the flow of oxygenated blood to tight muscle tissues, which helps release toxins from tissues and organs.

Most healthy individuals can benefit from a Swedish massage, especially if received regularly, perhaps every three to six weeks, the light strokes and pressure are relaxing and can help relieve stress. Those who are very athletic or suffer from any muscle strain might prefer more intense work (like deep-tissue or sports massage) to Swedish massage. Many therapists mix techniques within one massage, so it is not unusual to experience a variety of techniques within the same treatment.

Cost: $65-$175

Deep-Tissue Massage

What it is

This form of massage reaches deeper layers of muscle tissue. It aims at releasing chronic tension in the body through slow hand strokes and deep finger pressure. "With deep-tissue work the therapist focuses on warming up tightened areas, usually at the points where muscles originate and end," says Jason Kalfin, L.M.T. at the Mezzanine Medical Day Spa in New York City. "You might experience some soreness afterward, but it's temporary and worth the relief you'll feet later,"

Who benefits

"This type of massage is both corrective and therapeutic, so it's ideal for people with muscular and skeletal problems such as tendinitis, torn muscles, sprains and some forms of bursitis," says John Katomski, L.M.T. at the Swedish Institute in New York. "But it's not only for athletes," says Gardner. "Deep-tissue massage is wonderful for treating neck and lower-back pain." Therapists believe that after any massage, it's advisable to drink plenty of water to help flush out toxins, but this is especially true for deep-tissue because the work is so much more intense.

Cost: $75-$125

Hot-Stone Massage

What it is

Volcanic stones in various sizes, heated to temperatures between 135[degrees]F and 150[degrees]F are used to massage the body. During the massage, additional stones are placed along the spine over the seven chakras (a Sanskrit term for major energy centers situated along the spine). Placing heat over the chakras "unblocks arty stagnation of energy in those spots, says Marrero of the Spa at Mandarin Oriental Hotel. The hot stones can also be placed in the hands, between the toes and beneath the shoulders. "The heat is incredibly relaxing and soothing to the body, similar to the relief you can get from a hot-water bottle or heating pad," says Bettye Odom, owner of Bettye O. Day Spa in Chicago.

Who benefits

The heat is great for those suffering from sore muscles or other aches and pains because it penetrates the body three times more deeply than heat generated from hands, says Kadir Marrero. Not all licensed massage therapists have been trained in hot-stone massage, so ask first before booking your appointment.

Pregnant women and those with high blood pressure or diabetes should check with a physician before receiving this type of massage.

Cost: $100-$200

Shiatsu

What it is

Shiatsu is a Japanese term that means finger pressure. "It's based on the concept that the body has a series or energy points known as tsubo," says Yemi Ketema, L.M.T. and owner of Yemi K Spa in Beverly Hills, California. "If these points are balanced, you're more likely to experience good health." A therapist reestablishes balance, Ketema explains, by applying pressure along these points with the thumbs, elbows, palms, feet or forearms. Clothing remains on during a Shiatsu session, and it is often done on a padded that or on the floor.

Who benefits

Because Shiatsu is believed to promote and strengthen the body's own healing abilities, it is potentially good for everyone. It's not always ideal for pregnant women, however, because it requires lying on the stomach for most of the session.

Cost: $65-$150

Reflexology

What it is

"Reflexology is a science and art based on the belief that there are reflex areas on the feet [and ears and hands] that correspond to every organ, gland and part of the body," explains reflexology expert and L.M.T. Laura Norman, author of Feet First: A Guide to Foot Reflexology (Simon & Schuster) and owner of Laura Norman add Associates Reflexolgy Center in New York City and Del Ray Beach, Florida.

Who benefits

"Reflexology can positively affect digestion and sinus problems, allergies, PMS and metabolism in a noninvasive way," says Norman. It is also a great option if other types of massage are not suitable for certain conditions such as irritable bowel syndrome or Crohn's disease (a chronic illness that causes irritation in the digestive tract). If you're pregnant or suffering from a serious disease or illness, get clearance from your physician first.

Cost: $75-$125

What You Need to Know Before You Give It a Go

It's not unusual for novices to feel a little apprehensive about trying massage. "Someone you don't know is going to see you naked, so it's completely natural to feel a bit inhibited at first," says Victoria Gardner, L.M.T. of Spa Bavu. If you're new to massage, there are plenty of ways to ease into the experience. "Start with a treatment that allows you to leave your clothes on, like a chair massage, reflexology or Shiatsu," suggests Betteye Odom of Bettye O. "Once you're ready for a more traditional massage, choose a half-hour instead of an hour-long massagee, or request that you be massaged only from the waist up," says Odom. "The parts of your body that are not being worked on are draped, so you're never fully exposed on the table."

The purpose of a massage is to help you relax, so if at any time you feel a chill or simply wish to be covered up more, just ask. If you want to leave your panties on, by all means do so. It's all about being comfortable. And if you have specific ailments, make sure you communicate that to your therapist, says Jason Turner, L.M.T. of Divine Touch in South Hampton, New York, and New York City. If you happen to get a therapist who's chatty, just let him or her know up front that you plan on sleeping. "This usually nips the excessive talking in the bud," Turner adds.

Another fantastic way to warm up to massage is to throw an at-home spa party for you and your girlfriends and to invite a licensed therapist. Turner, who has been doing this for years, works along with an aesthetician and manicurist who will provide their professional services in the comfort of your own home. "The group rates usually end up being much more cost-effective than if you had a treatment at a spa," he adds.

Prices for massages vary depending on where you live and on the length of the session. As for tipping, between 15 and 20 percent of total services is generally acceptable. Expect to reserve your appointment with a credit card. Also understand that most spas have a 24-hour cancellation policy, so give notice as soon as possible if you need to make any changes. Finally, do arrive early. You may have to fill out some paperwork, or you might want to enjoy a cup of tea before you're transported into the comfort zone. In general, anyone with a medical condition, chronic illness or injury should get clearance from a physician before proceeding with any form of mas sage. The same goes for pregnant women.

Let Your Fingers Do the Walking

Our four-star guide to the best places to lay your head

1. Avon Salon & Spa Offerings include a 50-minute foot reflexology treatment that finishes off with a neck and shoulder massage. Price range: $98-$130. Location: New York. Contact: (212) 755-AVON.

2. The Spa at Mandarin Oriental Hotel, New York Get to this luxury spa, elevated 35 feet off the ground, at least 45 minutes early to take in the ethereal views of Central Park and start destressing with some "me" time in the water relaxation room. Price range: $190-$380. Location: New York. Contact: (212) 805-8880.

3. The Spa at Norwich Inn What could be better than a romantic country getaway to a 1929 colonial ion with your sweetie? The answer: a massage upon arrival to kick things up a notch. Price range: $65-$150. Location: Norwich, Connecticut. Contact: (800) ASK-4SPA.

4. Soul Day Spa and Salon Lawyer-turned-spa owner Nicole M. Cober set out to make a difference when she opened Soul a year ago. The spa offers one of a few Vichy showers in Washington, D.C., and Cober offers scholarship funds to Howard University (her alma mater) students and pampering days for members of a local women's shelter. Mission accomplished. Price range: $40-$80. Location: Washington, D.C. Contact: (202) 986-SOUL.

5. Diva's Day Spa This haven has it all: calming decor, friendly staff and stone massage. Price range: $35-$85. Location: Fort Lauderdale, Florida, Contact: (954) 771-9SPA.

6. Ten Thousand Waves Rather than resting on a bed enclosed by four cold walls, guests at this Japanese-influenced spa can choose to receive treatment in a pagoda, or a treetop Japanese group room (a semiprivate room separated by shoji screens), or a waterfall tub (called a "natural spring in the woods"). Price range: $73-$170. Location: Santa Fe, New Mexico. Contact: (505) 982-9304.

7. La Belle Day Spa & Salon We found a home away from home nestled inside this four-story town house. All massages start with a relaxing foot soak before you are whisked off to your own haven, Price range: $75-$235. Location: San Francisco, Contact: (415) 433-7644.

8. Ojai Valley Inn & Spa If you can't decide which of the 15 massages on the menu is right for you, order the synchronized hand massage--where two therapists massage you from head to toe--through the in-room massage service. Price range: $65-$300. Location: Ojai, California, Contact: (800) 422-OJAI.

9. Spa Mandalay, Mandalay Bay Resort & Casino We swear by the massages at the Mandalay Bay. "Their relaxation room is the best! I had the warm-stone massage, and it was excellent," says one of our staffers. Price range: $65 $205. Location: Las Vegas, Nevada. Contact: (877) 632-7300,

10. Spa Nordstrom Its signature treatment, the Spa Nordstrom Massage, is just what the doctor ordered after a hard day of shopping. Price range: $75-$90. Location: Seattle. Contact: (206) 628-1670.

11. The Spa Without Wails at Fairmont Orchid Hawaii You can choose to have your massage in one of five oceanside cabanas, three waterfall teahouses or two garden teahouses, While there, we suggest taking the Art of Massage class, where a therapist will teach you how to perform massage on your partner and vice versa. Price range: $60-$215, Location: Kohala Coast, Hawaii. Contact: (808) 885-2000.

12. Two Bunch Palms Rustic and romantic, this retreat is known for its beautiful atmosphere and reflexology treatments. Price range: $55-$158. Location: Desert Hot Springs, California. Contact: (800) 472-4334.

13. Mii Amo Native American tradition meets mind-body healing--and you can't help but be transformed by the combination. Not to be missed is the lymphatic massage, which aids in the detoxification process. Price range: $125-$165. Location: Sedona, Arizona. Contact: (888) 749-2137.--STEPHANIE SCOTT

Scentsational

Embrace the therapeutic benefits of aromatheraphy. It can relax your mind and body, soothe your senses, and even improve some internal functions.

Get Stoned

Why hot stones? They can reduce lower-back pain, increase circulation, stimulate the lymphatic system, relax and soothe injured and overused muscles, reduce spasms and cramping, and even lessen recovery time for certain injuries.

Feet First

More than a good foot rub, reflexology stimulates specific pressure points to effect various systems in the body and soothe aches and pains--from headaches to weight control.

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