If you’re feeling rundown or experience occasional aches and pains—then a relaxing massage may be the answer to your troubles. Choosing the right massage technique is an important first step to receive the relief you’re seeking.

To get the most benefit, Tiffany Field, Ph.D., director of the Touch Research Institute at the University of Miami School of Medicine, suggests you request a massage that applies moderate pressure.

Here are her four best recommended types of massage:

• Swedish massage: This is a basic technique that uses long, gentle, soothing strokes to achieve general relaxation. Its main objective is to increase circulation.
• Deep tissue massage: This is a more intense massage that targets areas deep within your muscles and tendons with added pressure.
• Trigger point massage: This is a technique where specific areas of the body are deeply massaged. For example, your shoulders, neck or lower back.
• Hot stone massage: This technique involves the therapist placing hot, smooth stones along certain places on your body. The heat and the pressure can increase blood flow.