While it’s true that when you’re in the hands of your massage therapist your primary responsibility is to relax, there are practices you can employ before and after your massage to aid in the healing process. Factors like hydration, stress management, diet, and even scheduling can hinder or enhance the work done in the healing room. So, before and after your next visit to Therapeutic Bodywork in New Windsor, NY, try these tips to get the most out of your session.

Think of your body as a wall in your house, about to be repainted. Although you could slather on a gallon of paint and call it a day, most people know that if you want to get the most from your labors, that wall needs to be cleaned, taped, primed, and tended to in advance. The same is true of our bodies before a massage.

Before your next massage, try to:

1. Check in with yourself.

   Take a moment to bring awareness to your body. What isn’t functioning as well as it should? What’s been causing you pain? When do you notice the pain worsening? Knowing your body intimately, as it changes from day to day, will enable you to communicate specific needs to your therapist, before and during your massage.

2. Get warmed up.
   Exercise before your massage. Physical activity before a massage helps get the muscles moving, warmed up and loosened, making them more receptive to manipulation and healing. Taking a warm shower or bath a few hours before can also help, as your muscles are warmed by the water.

3. Opt. for the light snack.
   If you’re planning to eat before a massage, choose something light. Massage can activate the digestive system, and a heavy meal can often leave you feeling uncomfortable and bloated while in session with your massage therapist.

4. Hydrate.
   Before and after your massage, it’s always a great idea to drink water. Keeping our muscles hydrated not only makes them softer and easier to manipulate during a massage, but it also helps prevent against muscle soreness after a massage, and keeps our muscles healthy and performing optimally long after.

You can also extend the healing work you and your massage therapist have done by creating a post-massage routine. The name of the game is to “keep the good vibes going,” and the rule is simple – if it keeps your mind and body relaxed, do it!

After your next massage, try to:

1. Get up slowly.
   Following that loathsome moment when your massage therapist announces that your massage is over, take your time getting up. Slowly, using your arms for support, sit up so as not to put any unnecessary stress on your muscles. If you are able, try rolling to one side, and, using your arms as anchors, carefully press yourself to a seated position. Avoid straining your neck when rising.

2. Avoid caffeine.
   Staying clear from caffeine after a massage helps eliminate any unnecessary tension in our musculature. Drinking caffeine stimulates the nervous system and can lead to tightened, agitated muscles, cheapening the relaxing effects of a great massage.

3. Hold off on the Iron Man.
   For the rest of the day, at least. During your massage, your therapist likely manipulated your fascia (connective tissue which helps to stabilize muscle), making it softer to promote its overall strength and pliability. Strenuous exercise after a massage may pull or strain the softened connective tissues before they have had time to “resettle,” which takes about a day. Consider taking an evening stroll instead. Or, better yet, a book, some candles, and a nice warm cup of tea!

4. Book another appointment!
   If you liked your experience with Grace Gilroy, LMT, at Therapeutic Bodywork in New Windsor, come again! Regular massage has been shown to reduce stress, pain, blood pressure and heart rate while improving circulation, immune function and alertness. Healing is an ongoing process, and wellness is a journey that lasts a lifetime!