How to Maximize Your Massage
The real secret to maximizing your massage therapy results lies in what you do between appointments. While a single session can provide relief from muscle tension and reset your central nervous system, your daily habits sustain progress or undo it.
Implementing a few actionable practices between your sessions will help keep your tissues pliable, maintain structural alignment, and ensure you do not start from scratch at your next appointment. These are all practices I personally follow and recommend to all my willing my clients.
Movement
Muscles naturally tighten back up if they are static for too long. Keeping them moving prevents tension from accumulating.
A Personalized Stretch Routine: Dedicate 10 minutes daily to stretching the specific muscle groups your therapist recommends.
Roll: Use a foam roller and balls to perform release on your usual tight areas between visits.
Gentle movement: Incorporate light movement like walking, swimming, or yoga to promote continuous blood flow to tissues and lubrication to joints.
Take micro-breaks: Stand up, roll your shoulders, and gently turn your head side-to-side, shake out your hands, and swing your arms.
Posture
Improper posture at work and during sleeping hours will quickly undo a massage.
More pillows please: When sleeping on your side place a pillow between your knees and ankles. Many people notice a decrease in lower back pain when they make this one adjustment. You may also have another pillow to hug to support your shoulders and make sure the neck pillow supports the space between your bed and head. While laying on your side you want your body to be in a supported straight position from the top of your head to the tailbone.
Seated: Support the back with pillows, so you can sit upright and remain relaxed. Keep your feet flat on the floor to prevent pelvic tilting and uneven muscle strain on your lower back.
Adjust your tech: Avoid tilting your head down to look at your phone or tablet. Use pillows underneath your arms when holding your device for extended periods to reduce shoulder and neck pain.
Hydrate
Healthy, hydrated tissues are highly resilient and respond much better to massage.
Consistent water intake: Drink half your body weight in ounces of water daily to maintain optimal tissue elasticity.
Support muscle recovery: Consider incorporating magnesium-rich foods or a supplement (with a doctor's approval) to help prevent muscle cramping.
Soak in Epsom salts: Take a warm bath with Epsom salts once or twice a week to allow magnesium absorption and ease residual soreness.
Conscious Relaxation
Mental stress manifests physically as muscle bracing, particularly in the jaw, gluts and shoulders.
Check-in: One of the most marvelous things about massage is the increased awareness of how we feel in our bodies. Periodically scan your body for tension and when you find it gently ask your body to soften.
Vagal nerve stimulation: Spend a few minutes daily practicing deep belly breathing to calm your nervous system. Take a few breaths in through the nose and out through the mouth with relaxed jaw with the exhale longer than the inhale. Once the breath begins to deepen breath in and out of the nose.
Practice Yoga Nidra: Yoga Nidra is an ancient Indian form of meditation that reduces body tension and promotes deep healing at a cellular level. Following a guided video is a great way to learn the practice.
For handpicked videos that will keep you moving and relaxed, please see my “Favorite Exercise Videos” blog.