Swedish or deep tissue: which to book

Key takeaways

• Swedish massage is light to medium pressure, slow and flowing, and made for switching off.
• Deep tissue uses firm, sustained pressure on two or three areas you choose.
• Sports massage mixes firm work with stretching and is timed around training or an event.
• Pressure is always adjustable. You can ask for more or less at any point in the session.
• At RHEA all three cost the same: AED 400 for 60 minutes, AED 550 for 90 and AED 700 for 120.

The short answer, side by side

The three massages people compare most often differ in three ways: how firm the pressure is, how fast the therapist moves, and what the session is for. The list below uses a simple 1 to 5 pressure scale as a guide. Your therapist adjusts to you on the day.

If you only read one part of this guide, read this one. Then pick the line that sounds most like the session you want this week.

• Swedish: pressure about 2 of 5, light to medium. Pace slow and flowing. Best if you want to relax, it is your first massage, or you want a calm evening before sleep.
• Deep tissue: pressure about 4 of 5, firm and sustained. Pace slow. Best if your back, neck or shoulders feel tight and you are used to firmer massage.
• Sports: pressure about 4 of 5, firm with stretching. Pace varied. Best if you run, play padel, lift or cycle, and want a session planned around training.

What a Swedish massage feels like

A Swedish massage uses long, gliding strokes, gentle kneading and slow circles over the whole body. The rhythm is even and unhurried. Most people find their breathing slows down within the first few minutes, and many drift close to sleep.

It is the classic choice for a first massage, for a gift, or for a parent who has not had a massage in a while. It also suits the end of a long week in the office, or the evening after a flight, when you want to rest more than you want focused work.

Swedish does not mean weak. You can ask for medium pressure on your shoulders and lighter strokes on your legs. It simply keeps the flow of the whole body in mind, instead of staying on one knot for a long time.

What deep tissue feels like

A deep tissue massage is slower than most people expect. The therapist uses forearms, knuckles and steady pressure, and stays longer on each area. It should feel firm and focused, not painful. If it starts to hurt, say so and the pressure changes straight away.

Deep tissue works best when you choose a few areas. In 60 minutes, two or three areas plus a short full-body finish is realistic. Upper back and neck after long days at a desk is the most common request. Calves and hamstrings after running is another.

It is not the right choice for a fresh injury, a recent operation or an area that is swollen or bruised. If you are unsure, check with your doctor first. If you are pregnant, a gentle side-lying pregnancy massage is the one to book.

Deep tissue vs sports: the real difference

Deep tissue and sports massage both use firm pressure, which is why they get confused. The difference is the plan behind the session. Deep tissue follows where you feel tight today. A sports massage follows your training: the muscles you use most, the event you are working towards and the days around it.

A sports session often adds stretching and a mix of faster and slower strokes. Before a race, it is lighter and shorter in intensity, usually two or three days before the event. After a long run or a hard week of padel, it can be firmer, with time on calves, hips and shoulders.

If you do not train for anything in particular and simply like firm pressure, deep tissue is the simpler choice. If you have a race, a match or a heavy training block on your calendar, tell the therapist and book sports.

How to choose for your week

Your choice can change from one booking to the next. Think about how you feel today and what you want from the next hour or two, not which massage is better in general.

If you are still unsure, start gentler. It is easy to ask for more pressure halfway through a Swedish massage, and harder to enjoy a firm session you were not ready for.

• Tired, busy, a bit wired, and you want to sleep well tonight: Swedish.
• Stiff neck and shoulders after long days at the laptop: deep tissue on the upper back.
• Long run along the Marina this morning: sports, with focus on legs and hips.
• First massage ever, or first massage at home: Swedish, then try deep tissue next time.
• Booking for someone else as a surprise: Swedish, because most people enjoy it.
• Two people with different tastes: each person tells their own therapist what they like, even when you book together as a couple.

Pressure, comfort and speaking up

Whatever you book, the first few minutes are a short chat. You agree on pressure, areas to focus on and areas to avoid. This is the moment to mention an old injury, a sensitive spot or simply that you prefer quiet.

During the massage, a quick word is enough: "a little lighter", "more on the left shoulder", "please skip the feet". A good therapist checks in now and then without breaking the calm. You stay covered with linens, and only the area being massaged is uncovered.

Afterwards, drink some water and take it easy. After deep tissue or sports work, some people feel a little tender for a day. That usually fades quickly. If you are unsure whether something is normal for you, ask your doctor.

60, 90 or 120 minutes: matching time to style

Sixty minutes (AED 400) suits a Swedish massage for most people, or deep tissue on one or two areas. Ninety minutes (AED 550) is the most popular length for deep tissue or sports, because there is time for focused work and a full-body finish. One hundred and twenty minutes (AED 700) is for a long, slow afternoon or evening when nothing else is planned.

The price is the same whichever style you choose. See all prices, including couples sessions and add-ons.