Your health is important to you and your time and resources are limited. A massage may be something
you’ve incorporated into your life, whether as a regular part of your month or on an as needed basis.
Here are some tips that may enhance the benefits you receive from your massage.
Prior to massage.
Note Physical State
In the days leading up to your massage treatment, take a minute each day to reflect on any physical
issues that have been present that day. When you feel a physiological sensation that is unpleasant, try to
identify the particulars of what you feel. Is it simply uncomfortable or is there pain? If it is painful, what
type of pain is it? When do you notice it? What makes it better or worse? Going into your massage
session with an awareness of particular areas of focus and what has been coming up recently and/or
regularly can be a helpful guide in directing the focus of the treatment.
Hydration
Adequate hydration supports various systems of your body and may reduce feelings of sluggishness and
soreness after your massage. It can be helpful to hydrate both leading up to and after your massage
treatment.
During
Diaphragmatic Breathing
During your massage, diaphragmatic breathing is a tool that greatly aids in relaxing your whole body and
supporting your oxygen needs. The diaphragm is your largest breathing muscle and is located in the
lower part of the ribcage. When we inhale, the domed diaphragm flattens into the abdomen, increasing
space in the chest cavity. We do this by “breathing into our stomach”. As you inhale through your nose,
you should feel your belly and chest rise together and your side ribs moving outward. There should be
minimal movement of your shoulders upwards. Exhale through your mouth, relaxing your chest and
abdomen. Practicing diaphragmatic breathing throughout your massage can help increase overall
relaxation as well as managing therapeutic discomfort.
Communicate Openly With Your Therapist
Your comfort and agency are very important during a massage therapy treatment. If there is something
that is getting in the way of your ability to relax, such as feeling uncomfortable on the table or with a
certain technique, or even the therapist’s choice in music or the amount of talking during the massage,
let the therapist know. No therapist wants you to silently bear being uncomfortable. There may be times
where treating certain issues may require some therapeutic discomfort(good pain) but this should
always be within your tolerance and with your consent.
Following your massage
Chiropractic Adjustment
If you are a chiropractic patient, consider booking an adjustment right after or soon after your massage.
Massage and Chiropractic can work as a great team as treating joint alignment can be more effective
after soft tissue release.
Rest Period
Avoid strenuous exercise immediately after your massage. When possible allow for a time of rest. Take a
leisurely walk, have a coffee, take a nap etc. Incorporate light movement and avoid staying in one
position for too long. Take this rest time to the next level and avoid looking at your phone for the first
half hour post massage. Your schedule may not afford this extended rest period but even taking 5 to 10
minutes after your massage to gently ease back into a faster pace can prolong the experience of
relaxation and wellbeing.
Do Your Follow Up Care
Following your treatment your RMT may suggest some home care to help address your specific issues.
This may be stretching or strengthening exercises, heat or cold applications or avoiding certain activities.
They may have recommended seeing another practitioner if they believe you would benefit from
another professional’s expertise. Doing your follow up care is an extension of the massage treatment
itself.
