Self-Care to Support Your Massage

Here are tips for getting more out of your massage sessions.
In the Hours After Your Massage.

After your massage you may notice profound changes in your body
and mind. Here are some things that can help you get the most from
your massage.

* Drink extra water. Massage improves circulation, which helps
flush irritating waste products from stressed muscles and other
tissues. Drinking water aids the functioning of the whole body,
including the circulation and the kidneys, which are both
involved with removing waste products from your body. Drinking
extra water also seems to help reduce soreness and fatigue after
a massage.

* Schedule time to take it easy after your massage. Rest if you
feel the need. If you can, take a nap or go to bed early. If you
haven’t been sleeping well, receiving massage may relax you
enough that you will want to turn in and catch up.

* If the focus of your massage is on a particular injury or body
part, remember to stretch, ice, or apply heat to that area with
the advice of your massage therapist. Or, you may want to do
some gentle movement, such as walking, in the hours after your
massage to mildly encourage your muscles to work in a balanced
and efficient way.

* People sometimes experience soreness for 24 hours or so after a
massage. If you do feel sore or think that you might, stretch
gently in a hot shower or take a warm bath with Epsom salts.
And remember to tell your massage therapist about your
experience so it can be taken into consideration in your next
session.

To get the most out of your massage sessions, practice these self-care
tips regularly.

* Stretch. If you are getting massage for pain and discomfort,
stretching is essential for you. Frequency is more important than
length of a stretching session. Set up a reminder sound, such as
a chime on your computer, to remind you to stretch for 2
minutes every hour or 5 minutes every two hours. Follow this
simple routine: Exhale as you stretch whatever feels tight or
uncomfortable to a feel-good position, and inhale as you return
to a starting position.

* Exercise regularly. Even very moderate exercise can help relieve
pent-up muscle tension and improve your circulation, two
benefits you may have also noticed after massage. Walking,
gardening, golfing, and tai chi are all ways to get your heart
pumping and your muscles moving, and can also help shift your
attention from your worries to relaxation and the enjoyment of
life.

* Take time to relax. Change your schedule to include more down
time, even if it’s only 15 minutes for deep breathing or a walk
after work or at lunch. Get away from chores on the weekend for
a morning or afternoon to enjoy some time in nature or with
friends.