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In the Hours After Your Massage

After a massage, you may notice a lot of changes going inside your body and mind that often bothers us. Fortunately, we have some tips for you to do after a massage in order to help you get its full benefit and reduce any possible soreness.

Self-Care Tips for After Your Massage

Soreness

First, let’s address the possible soreness you might feel after a massage. This is common with Deep Tissue and Sports Massage, but it can also happen with lighter-pressure massage as well.

Massage is a type of passive exercise for your muscles. If your muscles are not used to the type of massage you requested, you may feel soreness within two days of your massage, just as if you were trying a new workout.

We recommend full communication with your therapist during your massage, especially if it’s your first time receiving a massage. Let your therapist how the pressure is. Massage should never feel painful. Open communication with your therapist will prevent excessive soreness after your massage.

Care for Specific Injuries

If you had a massage that focused on a particular body part or injury, take action on the advice your massage therapist gave you. You may have been advised to stretch or apply a warm or cold compress. Sometimes your massage therapist will even recommend walking after a massage to stimulate your muscles. Ask your massage therapist for customized self-care tips for injury recovery.

Drink More Water

A massage improves the circulation around the body, stimulating the continuous removal of wastes from fatigued muscles and stressed tissues. Not only does drinking water reduce the feeling of exhaustion and soreness after a massage but it also helps the kidneys to function well and relieve wastes effectively.

Take a Bath

Taking a warm bath with Epsom salts while doing some stretching can help alleviate the pain. Remember to always discuss this with your massage therapist so that necessary adjustments can be done during the next sessions.

Save Your Back with Mindful Movement

Massage in Pleasant Hill for Back PainGood posture, exercise & correct body mechanics help keep your back to be strong & flexible. The muscles, ligaments & discs of your back do a big job, supporting your spine & moving the weight of your body.

 

Help protect your back with mindful movement:

1. Spread your feet shoulder width apart for stability when moving or working. Stand evenly on both feet, with your knees slightly bent.

 

2. Practice feeling your center of gravity in your abdomen. Many people try to move from their upper bodies, which is less efficient than moving from your pelvis, hips, and abdomen (also known as your core).

Practice strengthening exercises for your abdomen. Take a class or ask for advice from your personal trainer or pilates instructor.

 

3. When lifting, stand close to the load, squat & use your legs to lift it, keeping your back upright & the object close to your body. Avoid twisting as you lift.

 

4. Kneel down on one knee to retrieve something from the floor.

 

5. When reaching for an object overhead, keep your shoulders and hips facing it—don’t twist.

 

Massage can help with posture by stretching shortened muscles and fascia (the connective tissue that surrounds your muscles and other tissues), freeing movement around the joints, & relieving muscle contractions that can pull you out of alignment.

 


Loosen Up Bodywork’s certified massage therapists specialize in deep tissue, sports massage & NMT, to provide the highest quality massage therapy for our clients. Book a massage appointment at our Pleasant Hill massage studio online or call (925) 289-9750.

Stretch At Your Desk

Business life

 

Try these to reduce tension and discomfort at work. Stretch only to a comfortable level, not to pain.

 

If you feel any of these movements are difficult because of tension, let your massage therapist know you would like to work on releasing that area at your next session. If you have intense pain with any of these stretches, discontinue them until you discuss them with your physician.

 

1. For neck tension, drop your chin to your chest as you exhale. Inhale and very slowly let your right ear drop to your right shoulder. Exhale and roll your chin to your chest. Inhale and roll your left ear to your left shoulder. Exhale and return to the chest. Continue these movements, slowly and easily, for several minutes. Note: Many yoga and other exercise instructors advise people to avoid rolling the head behind the shoulders.

 

2. To stretch your whole spine, raise your arms over your head. Stretch your right arm toward the ceiling, hold and relax. Then repeat with your left arm. Breathe slowly, exhaling completely as you stretch. Repeat several times. If you have high blood pressure, skip this one.

 

3. For joint mobility, stretch one leg in front of you and roll your ankle in circles, both directions. Repeat on the other side. Then, with your arms at your sides, roll your wrists one way, then the other.

 

4. As if you had a piece of tape stuck to your fingers, shake your arms and hands vigorously to get it off. Shake for 30 seconds and feel the energy move through your limbs.

 

5. For upper body tension, clasp your hands behind your head with your elbows to the side. Exhale and very slowly twist your head and torso to the right. Hold for a moment, inhale and turn back to center. Then exhale, turn to the left, and return to center. Repeat 5 times each direction, up to 3 times a day.

 

6. To ease back tension, push your chair away from the desk. Stretch both arms forward and rest your hands on the desk. Exhale and lower your head while arching your back. Relax for a moment with your head down, then inhale and raise your head and chest, arching your back in the other direction. Stretch several times this way, breathing slowly and completely.

 


Loosen Up Bodywork provides the highest quality service by educating our clients on how to best utilize our services and products that are available. We have multiple online resources and our phones are answered by our therapists so you can always reach a trained professional to answer your questions.

Our goal is to empower our clients to take charge of their own health and wellbeing. With our therapists vast knowledge in various natural health treatments, we can assist you in finding the best modalities to match your unique body.

Visit our services page to see how we can partner in cultivating health and wellness in to your life @ http://loosenupbodywork.com/services/massage/

Stretches For Your Back

For mid-back and low-back pain, try these. You’ll get the best results if you repeat them several times a day.

 

If you feel any of these movements are difficult because of tension, let your massage therapist know you would like to work on releasing that area at your next session. If you experience pain with any of these stretches, discuss with your physician before continuing.

 

1. Knee Drop. Lie on your back with your knees bent, keeping your feet flat on the floor. Keep both shoulders relaxed and flat against the floor. Let your knees drop to one side only as far as they will go comfortably. Relax there for a few seconds and then bring them up again. Repeat on the other side, up to five times on each side. If your neck is uncomfortable flat against the floor, use a hand or pillow to support the back of your head.

 

2. Side bend. Stand with your feet together, your heels about two inches from a wall. Lean back and rest your back flat against the wall. Bend to the left, stretching your arm down one leg as far as it will go, keeping your entire back and head against the wall. Gently straighten up. Repeat 3 times to the left, then repeat the sequence to the right 3 times.

 

3. Knee lift. Lie down with knees bent, feet flat on the floor. Press your low back into the floor. Raise your left knee up to your chest as far as possible without pain. Hold for 5 seconds. Return the foot to the floor and slide heel forward until leg is straight. Now gently roll the leg from side to side and return to starting position. Do 5 times and switch legs.

 

4. If you can’t lie down, try #3 sitting up. Sit in a chair with your back straight. Pull your right knee toward your chest. Hold for 5 seconds. Release. Repeat the exercise at least 5 times with each leg.

 

Back pain is very common, how often does it affect your life? What are your favorite stretches or self-care tips that help you?

 


Loosen Up Bodywork provides the highest quality service by educating our clients on how to best utilize our services and products that are available. We have multiple online resources and our phones are answered by our therapists so you can always reach a trained professional to answer your questions.

Our goal is to empower our clients to take charge of their own health and wellbeing. With our therapists vast knowledge in various natural health treatments, we can assist you in finding the best modalities to match your unique body.

Visit our services page to see how we can partner in cultivating health and wellness in to your life @ http://loosenupbodywork.com/services/massage/