Most massage parlors will offer foot or full body options of various lengths of time.
Foot massages will typically include a neck/shoulder/back rub while your feet soak, and then full treatment of your feet. You sit in a big comfy loveseat with your feet up on an ottoman while they work. I never knew I even had so many little feet muscles that could be so relaxed. Many also practice reflexology so expect some strong prodding.
Unlike in the US, you remain fully dressed or in a pajama-like outfit that they give you for the full body massages (though I have been told you strip down for oil rubs). Sometimes there are options for Chinese or Japanese shiatsu massage -- I think shiatsu hurts more.
There are various kinds of spas from those that cater to expat sensabilities to more local feel. The local places, in addition to having limited English/Japanese speakers, have more communal massage spaces instead of private rooms and less 'ambiance' but are cheaper. The other option to consider here are the blind massage places that hire trained blind masseuses who are amazing.
Honestly I am not a massage expert so I'll stop with the details here. Other flavors of massage and spa options include head massages, aromatherapy, cupping (something that has to do with fire on your back), ear candling (fire in your ear), and foot scrubbing.
Places near Ascott/Fraser and Xintiandi (from fanciest to not)
- Green Massage is a chain with four Shanghai locations, including off Xintiandi on Taicang Lu right next to Bellagio and Enoteca (in case you want to combine massage with dessert or wine). One of the more expensive places I've found in China, but it's open from 10:30-02:00 and a few blocks away so I went more earlier on. A traditional foot and Chinese full body massage is 216rmb for 135 min. I've had a head massage for 45 min/98rmb that is just fantastic. The receptionists also speak English and Japanese, so was a good 'starter' massage place when I was first here. I am finding it hard to get 'walk in' appointments these days, so call ahead at +8621-5386-0222.
58 Taicang Lu (near Jinan Lu)
太仓路58号（近济南路） - ItO-Massage (伊都) is on Pu'an Lu off of Huaihai Zhong Lu. There are two signs that say massage on the block and both happen to be on 3F of adjacent buildings. This is the one closer to Huaihai Lu with the slightly fancier brown sign. ItO is surprisingly nice once you get to the third floor with several small rooms for foot and body massages of 3-5 people. I had a fantastic one hour foot massage for 98rmb (masseuse #021 is amazing if you want to request her). They also have massage with oil and other goods and full suite of other packages. Open from 10:00-02:00 and number is +86-21-6386-3101. http://www.itomassage.com/
3F, No 138 Pu An Lu
普安路138号3楼 - Shanghai Xinhui Blindman Healthcare Massage Parlor is the other Pu'an Lu place with the green 'massage' sign also on the 3F (look for 盲人which means blind). On the 3F, turn left and it's the first door in the little hallway. It's a three room shop, one room with three loveseats and two rooms with about four beds each. No ambiance whatsoever but fantastic massages. I found one guy who spoke Japanese but otherwise it's all Chinese. But for 45 min 40rmb foot or body massages. Open from 11:00-23:00
普安路128号3楼（近淮海中路，金陵中路）
128 Puan Lu 3F (near Huaihai Zhong Lu, Jinling Zhong Lu)
There is a nice group of massage parlors to try on Dagu Lu (大沽路), including the famous chain Dragonfly.
- Dragonfly is listed in every Lonely Planet type travel site I have seen on Shanghai. I have only been to the Beijing one (since it was on the LP we looked at for our trip there). Not so cheap but quite luxurious (for still a fraction of any Western spa)
- fino is affiliated with a Japanese Azabu-Juban shop and quite nice. They specialize in aromatherapy. I haven't been but the place that I hear recommended often for both nice and inexpensive massages are by the Four Seasons. The foot and shiatsu treatment for 100min is 178rmb. Call +8621-6359-1155 (or 139-1786-0903 for Japanese)
The other area that I have seen recommended for massage places is by the Four Seasons.
