How to Make the Most of Your Massage

You've made your appointment and arranged your schedule. You've invested time and $ into your own well-being. Good for you! Just like anything else you invest in, you'll want to get the most out of it. The benefits of massage extend beyond your time on the table. Following are a few simple tips to implement before, during, and after your session, to help you get the most out of your massage.

BEFORE

• If it is your first appointment, arrive 15-20 minutes early. This will give you plenty of time to fill out health forms and discuss your specific needs with your therapist. If you have specific needs that may require special accommodations like pregnancy, vision loss, a registered therapy animal, or mobility challenges you should communicate with the therapist or facility prior to your appointment so they can be prepared.

• Hydrate. We all know the importance of hydration but many focus on hydration only after activity (your physiological responses to massage are similar to those of exercise). Hydrating before activity or massage ensures your body is able to perform the metabolic processes that are accelerated by massage. Hydrated tissues respond better to the treatments, will be less sensitive, and will recover from deep tissue work more efficiently. 

• Have a light meal or snack if needed. The same guidelines as eating before exercise apply to massage. Having a massage with a full stomach can be uncomfortable and the body’s resources will be diverted from digestion. Conversely, having a massage when you are hungry can be distracting and may make it difficult to relax. If possible, eat a meal 2-3 hours prior to your massage, or a light snack 30-minutes to an hour before if you are hungry.

• Arrive for your appointment clean and free of scents or perfumes, if possible. Consider removing makeup and hair products (or do not use any that day) if you would like your face and head massaged. It is not essential, but does make massaging those areas more comfortable for both you and your therapist.

DURING

• A frequent question is, "How much should I take off?". The answer is: Undress to your level of comfort. The therapist will uncover the part of the body that they are working on and will recover that area when they move to the next. A therapeutic, deep tissue, or relaxation massage will involve the use of massage oils or lotions. It is generally recommended to undress completely for a full body massage but your therapist will work any areas you choose to keep clothed.

  • If you are more comfortable remaining clothed, consider scheduling a Thai Massage or stretching session. In Thai Massage and stretching sessions you dress in comfortable clothing (what you would wear to a yoga class or to workout) and the techniques are adapted to be performed on a clothed client.

• The glutes are the largest muscles in the body and are often involved in hip and low back pain. Your therapist may work on them uncovered, if you remove your undergarments, or through the sheet if you don't. If you prefer that your glutes not be massaged, simply let your therapist know. The same goes for if you prefer that they are massaged or if there are any other areas you would not like to be massaged.

• Communicate with your therapist. Let them know if you are uncomfortable. The room or table temperature can be adjusted to your liking. Your therapist can also adjust the position of the head support and bolsters, or change positions, to relieve and any pressure or discomfort. Techniques used and the amount of pressure can be adjusted to your comfort level.

• Breath deeply and focus on relaxing. If you tend to have a wandering or busy mind, it can be helpful to focus on your breathing by using a silent mantra. A silent mantra is a word or phrase that you repeat in your mind synchronized with the breath. Following are a few suggestions:

  • “Breathe In, Breathe Out”

  • Take a deep breath in, then say to yourself “let go” as you exhale

  • (Inhale) “I am” (exhale) “Peace”

• Another common questions is, “What if I fall asleep?”  Don’t worry about falling asleep. Most won’t enter a deep sleep but instead will hover in a state of dozing due to the changing sensory input of the massage. If you do happen to fall asleep your massage therapist will alert you when it is time to turn over or when the massage is over. Personally, I consider it a great compliment when a client falls asleep. This tells me that they feel safe, comfortable, and relaxed. 

AFTER

• Take your time getting off the table. Move slowly. Your blood pressure might be lower than usual and your body is relaxed. Try to maintain this sense of relaxation as you move off the table and prepare to leave.

• Stay hydrated. Getting a massage increases circulation and elimination and may leave you feeling dehydrated. Continue to sip water or herbal tea throughout the day to make sure your body has the hydration it needs to filter and carry out the waste products moved by your massage. 

• If you had a deep-tissue or therapeutic massage you may have some muscle soreness in the following days. Hot showers or baths, gentle movement such as yoga; stretching; swimming, or walking can help.