At Home Care

 

1. Drink Plenty of Water

Over half our body is made up of water . Drinking water helps to flush out toxins released from the muscles and re-hydrates your muscles. This will reduce muscle aches and pains after a massage. A glass or two of water can also help to center your body/mind since a massage treatment can sometimes leave us feeling a bit spacey.

 

 

2. Stretch

This is very important especially with a Deep Tissue Massage. The muscle fibers in our bodies need to realign and be flushed of the  toxins released from the muscle after a massage. Stretching can help do this and also encourage proper muscle recovery if done right. This will reduce post massage muscle pain. It is important to stretch every muscle in your body properly to reduce tension as well as having intentional breathing throughout.

 

A few stretch examples are..

 

  • Neck Stretches:  These should be done with  slow , large and fully extended motions , but not uncomfortable. DO NOT CRACK YOUR NECK on purpose or aggressively. This only weakens the muscles and you'll feel worse over time.

 

  • Shoulder Blade Crunches: When your shoulder blades hurt try these. Gently try to pull your shoulder blades together as though you're trying to make them touch. This will make your upper back stick it out a bit. Do this 10 times.

I personally really enjoy and trust flexibility coach David. Below is a link to see all the wonderful stretching resources and information he provides.

CLICK HERE FOR MOVEMENT BY DAVID

 

3. Hydrotherapy

Hydrotherapy can prolong the sense of relaxation to your body and mind. This can induce a deeper sleep that night  while promoting healthy muscle recovery.

Examples of hydrotherapy include 

  • Epsom Salt and/or Herbal Bath

  • Whirlpool

  • Infrared Sauna

 

 

4. Eat

Massage Therapy increases circulation and stimulates digestion among other systems of the body. Keeping a small healthy snack with you to eat after a massage will help your body with an instant electrolyte boost.

 

 

5. Ice/Heat 

 

Use an ice pack for 10-20 minutes on any areas that are sore or may become sore due to first time deep work. No direct ice. It shouldn't sting or hurt. Wait a half-hour or so if you want to ice again. If alternating heat and cold, use ice first and last. Ice will reduce swelling and inflammation, so if you are only going to use one or the other, usually ice will help you more than heat.

 

6. Apply Pressure

 

Use any tools you have access to for a few minutes, applying pressure on knotted muscles to help them relax. Frozen golf balls, a tennis ball, rubber ball, massage tools, or an ice pack are all good examples of tools to use. The pressure creates an environment that allows the muscle to start to relax. Make sure to practice proper breathing techniques while doing this for best results.