Massage.
Physiology of massageDraft

Muscle tone and flexibility

Massage can briefly quieten the spinal reflexes that set muscle tone and may slightly improve flexibility, but these effects are small and short-lived.

Evidence
limited

Laboratory studies show reduced spinal reflex excitability during massage, but it returns to baseline quickly. A meta-analysis of sports massage found small improvements in flexibility, and a small meta-analysis found improved shoulder range of motion, both from modest trials. A 2026 meta-analysis found no acute change in muscle or tendon stiffness. Long-term changes in resting muscle tone are not established.

Effects

  • Short-lived reduction in spinal reflex excitability (measured with the H-reflex) during and just after massage
  • Small short-term improvements in flexibility or range of motion
  • Clients commonly report muscles feeling softer and less tense
  • No measurable change in the mechanical stiffness of muscles or tendons after a single massage

What muscle tone is

Muscle tone is the slight, continuous tension a resting muscle has. It is set mostly by the nervous system: reflex loops in the spinal cord keep a low level of activity going, and the brain turns this up or down. When someone is stressed, cold or in pain, tone often rises. Clients feel this as “tight” muscles.

What massage does

  • Reflexes quieten for a while. Researchers measure spinal reflex activity with the H-reflex (Hoffmann reflex). Several studies show it drops during massage, with some percussive strokes causing the biggest drop. The effect wears off quickly after the massage stops.
  • Flexibility may improve a little. A meta-analysis of sports massage found small improvements in flexibility but no effect on strength, sprint or jump performance. Another small meta-analysis found better shoulder range of motion after massage.
  • Muscle stiffness itself does not change. A 2026 meta-analysis found no acute change in the mechanical stiffness of muscles or tendons. So the softer feel after massage is mostly neural and perceptual.
  • Relaxation helps. A calmer nervous system (see Relaxation and the parasympathetic response) is linked with lower overall tension.

Practical points

  • Warmth, a comfortable position, slow rhythmic strokes such as Effleurage and pressure the client does not brace against all help muscles relax.
  • Because reflex effects fade quickly, a short session will not “reset” tone for good. Movement and stretching the client does themselves matter more over time.
  • Describe the effect as “helping the muscles relax”, not as “lengthening” or “releasing” them.

Related: Fascia.

Sources

  1. Weerapong P, Hume PA, Kolt GS (2005). The mechanisms of massage and effects on performance, muscle recovery and injury prevention. Sports Med 35(3):235–256
  2. Behm DG et al. (2013). Massage and stretching reduce spinal reflex excitability without affecting twitch contractile properties. J Electromyogr Kinesiol 23(5):1215–1221
  3. Davis HL, Alabed S, Chico TJA (2020). Effect of sports massage on performance and recovery: a systematic review and meta-analysis. BMJ Open Sport Exerc Med 6(1):e000614
  4. Yeun YR (2017). Effectiveness of massage therapy on the range of motion of the shoulder: a systematic review and meta-analysis. J Phys Ther Sci 29(2):365–369
  5. Löbell R et al. (2026). Short-term effectiveness of massage techniques on myotendinous structures' stiffness: a systematic review and meta-analysis. Res Sports Med (online ahead of print)
  6. Wikipedia: Muscle tone