Massage does more than make a body feel good: It may actually improve your overall health as well. Take Mary Beth Head of Archer, Florida, who got her first massage after receiving a gift certificate more than 13 years ago. Head, 48, has discovered that regular massages help her recover from injuries, reduce stress and improve her general health.

"I check in regularly with my massage therapist and let her know what things are hurting," says Head. "I've had a recurring problem with some tendinitis in my dominant shoulder that my massage therapist has been able to help with." Massage has also helped Head ease sinus problems and reduce the symptoms of dystonia, a movement disorder causing muscle tightening.

WHO BENEFITS?
Researchers agree that the value of massage may be more than skin deep. There are dozens of recent studies linking massage to a variety of health benefits. Many of these studies involved small groups of people, so more research is needed to confirm the results. Taken together, however, the studies are encouraging.

"The most common and most popular reason for going to a massage therapist is for pain syndrome," says Tiffany Field, Ph.D., founder and director of the Touch Research Institute at the University of Miami Medical School. According to Field, studies at the institute have found that massage can provide relief from lower back pain, migraine headaches, fibromyalgia and arthritis.

Massage may help relieve pain by reducing the production of substance P, a chemical messenger between nervous system cells that stimulates nerve endings at an injury site and in the spinal cord, thereby increasing pain messages. Massage facilitates deeper sleep, which in turn results in less substance P being made. Research has shown that people who receive regular massages have less substance P in their saliva.

Massage is also a good stressbuster, making it a great option during the holidays, whether for yourself or as a gift. Laurel Freeman, a massage therapist in Gainesville, Florida, says stress relief is one of the main reasons her clients keep coming back. "There are lots of benefits to massage; it depends on what the person is looking for. But one of the most important aspects of massage I've seen through the years is it helps assist someone in managing everyday stresses in their lives," says Freeman. "Massage can be an insurance policy for your well-being."

TYPES OF MASSAGE Massage comes in several varieties, so how do you choose the right type for you? Most people start with Swedish, which can be as gentle or as vigorous as you like, but there are other options. Here are the varieties you're most likely to encounter:

Swedish. The best-known type in the United States, Swedish massage involves long strokes, kneading and friction techniques. One commonly used stroke is effleurage, a smooth, gliding movement that's used to relax soft tissues. Petrissage, another stroke, involves squeezing, rolling and kneading the muscles.

Deep tissue. This intense form of massage uses deep finger pressure and slow strokes to release body tension. The therapist works on parts of the body where the muscles are tight or knotted, focusing on deeper layers of muscle tissue.

Acupressure and shiatsu. These Asian massage techniques involve finger pressure applied at specific anatomical points on the body.

Trigger point. This form of massage involves a variety of strokes, but it includes concentrated finger pressure on painful knots in the muscles.

FINDING A THERAPIST
Ready to give massage therapy a try? Ask friends for referrals or inquire at your local gym or spa. Then interview prospective massage therapists just as you would any other health care provider. Be aware that different states have different requirements for licensing. In addition to a state license, look for the national credential NCTMB (Nationally Certified in Therapeutic Massage and Bodywork). Also ask about where the massage therapist went to school and look for a graduate of a program accredited by the Commission on Massage Therapy Accreditation (COMTA).

Beyond that, ask about the massage therapist's experience, the type of massage provided, hours and rates. You may want to check out the facility too, because the environment can have a big impact on your comfort level. Be sure you tell your massage therapist about any medical conditions you have and speak up if you become uncomfortable during a massage.

Almost anyone can enjoy the relaxing effects of a massage. But for many, there may be health benefits that go beyond the immediate feel-good sensation. "I think that a lot of people who aren't familiar with massage consider it a luxury," says Head. "I would urge people to consider it a part of their whole health regimen."

LEARN MORE: Visit the American Massage Therapy Association at www.amtamassage.org for an online directory of qualified massage therapists.