Arranging to receive a professional massage is a big thing—it reflects a commitment of time and money. Everyone who has received massage knows that the clock seems to speed up when you’re on the massage table! So it makes sense to optimize your massage experience, to get the most value you can get. Here are some ideas for how to get the most out of the precious massage time you schedule.

Part of the massage experience is what you do before, during, and after the massage. I have provided basic information about what to do below. These suggestions are based on my training, personal experience, and client feedback over the years. The more you do, the better your results will be, but be gentle with yourself. Be patient and realize that, if it’s stressful for you to do any of the following steps, enjoy where you are and try again next time. Feel free to ask me questions at any time.

BEFORE YOUR APPOINTMENT

At least 1 week before your appointment…

• If you are a new client and it’s your first appointment, there will be forms to fill out. To expedite the process you can request to have a New Client registration form emailed or mailed to you.

At least 3 days before your massage…

• Get enough rest, so you do not miss your massage by sleeping through it.
• Increase your water intake until your urine is pale, indicating your tissues are as clear as possible.
• Reduce cigarettes, caffeine, and alcohol consumption, as they all interfere with the benefits of massage on many levels.

THE DAY OF YOUR MASSAGE

• Take a warm bath or shower.
• Don’t consume caffeine (including decaffeinated beverages or chocolate) or alcohol, and don’t smoke cigarettes or chew tobacco.
• Plan ahead for your massage to minimize rushing.

2 hours before your massage…

• Please refrain from eating a heavy meal. If you are hungry eat a small snack, drink vegetable or fruit juices, or drink water.
• Mild to moderate exercise is an excellent way to warm the muscles and prepare the body. Taking a 15 to 20 minute walk is excellent. Swimming, stretching, Yoga, and Tai Chi are also great choices.

Just before your session…

• Arriving a few minutes early gives you time to catch your breath and let your nervous system begin the process of quieting down. You are welcome to sit in second floor lobby balcony. Drink some water, and allow your body time to realize where you are. (Better yet, schedule -in advance- a full body Mineral Crystal Exfoliation Treatment, or Skin Brushing Treatment to enhance your massage session.)
• Consciously get into a state of relaxed openness and a willingness to heal. Doing this step is the greatest way to insure the success of your massage.

Once in the massage room…

• Please inform me, your practitioner, of any concerns, issues, or important changes in your health that may have occurred since your last session.
• Be sure to communicate your needs, and let me know if you want a general session or if you need to focus on some particular problem area. I am happy to tailor your session to your specific needs. I genuinely want the best possible outcome for you from your massage session. It makes my day to see you satisfied!
• Relaxation is a choice. Choose to relax before your massage even begins.

DURING YOUR MASSAGE

• My goal is to provide therapeutic client centered massage. In order to provide the best possible massage experience I sometimes need your feedback. I can usually feel a lot with my hands, and take cues from your breathing, but as much as I try to read your mind it is beyond my abilities. So, feel free to tell me what you like or don’t like. Remember it is your body and your massage! Be sure to give me feedback if you need me to alter the pressure being applied. I certainly do not want you to be in pain from the massage treatment, recognizing of course that there are shades of pain that are actually beneficial—what I would call “hurting good”—a sensation you will know when you feel it. If the massage technique hurts in any other way, it is very likely not what needs to be happening, and it’s very important that you let me know, so that I can adjust my techniques and pressure to a suitable level.

• Communicate anything that makes you uncomfortable- temperature, table/headrest position, scents, techniques, pressure…anything. This is your session, I want you to get the most out of it!

• Talking can be very helpful, especially if there are things on your mind that are troubling and adding to your mental and physical stress. But on the whole, it’s very beneficial to minimize talking during your massage session. A big part of the value of massage is that it lets you get in touch with your body in a way you can’t ordinarily achieve. In order to do this, you need to be paying close attention to what you are experiencing at the area the practitioner is working right now. Sometimes talking distracts you from what is happening in your body. In most cases, to get the maximum benefit out of your massage, don’t talk, or talk only about the session. Some clients feel more relaxed when talking, until they are ready for the intensity of focusing on their bodies. If you are in the habit of talking during a session, contemplate why. I am trained to follow your lead as to the amount of conversation that makes you the most comfortable, and I understand it may change from session to session.

• Conscious breathing can be helpful in allowing you to relax. Focus your complete attention and breathe into areas that may cause you discomfort as we find them. The more you participate by focusing your awareness on your discomfort, the more you are open to discovering what information it holds for you. If at any time you find yourself holding your breath, this indicates too much pressure, or not enough preparation of the tissue. Please let me know!

• Be relaxed yet aware; meeting the practitioner’s touch with your awareness. Avoid thinking about things outside of the session (what you have to do after the session, a situation you’ve been trying to figure out, etc.), and try to avoid falling asleep. Both of these dramatically reduce the effectiveness of massage by disconnecting you from the process.

• Voluntarily relaxing into the work—sometimes it’s as much work for you as for the practitioner! Creating the mental intention to relax is what is called for. Sometimes we don’t exactly know how to relax a particular area, but the mind is powerful in the body, and if you simply form the mental intention to relax the given area, and trust that there will be a response from the tissues of that area, little by little the area will relax. Anatomically specific voluntary relaxation is a skill, and we get better at it with practice.

• Practice the art of Being. There is a part within all of us that simply observes everything and is always still. Connect with that part of you during the session to fully relax.

• Don’t assist and don’t resist. If you must think about something during the session, think about mastering this deceptively simple and effective skill.

AFTER YOUR MASSAGE

• Immediately after the massage you may feel light headed or dizzy. Take your time getting off the table. I have water available for you after your massage, please feel free to sit for a couple minutes to reconnect and ground yourself before leaving.

• Drink water. Tense, contracted muscles hold less fluid than relaxed muscles—just like a sponge that is partially compressed cannot hold as much water as when the sponge is allowed to expand to its full size. During a massage, you will let go of habitually held muscular tension and this tissue will draw fluid into itself, meaning that you need a net increase in body fluids. Water is the best choice. I will provide you with a bottle of water after your session to get you started. Then continue to provide your body with an abundance of water, and little by little your cells and tissues will become more fully hydrated. Good hydration favors optimal functioning of all the physiological processes that occur in your body, so drink up!

• Let the full value of the massage mature in your system! A big part of what makes massage therapeutic is that it stimulates improved blood (and other fluid) circulation into and through the various tissues of the body. Having this improved circulation allows the body to do a lot of healing that might have been impeded by insufficient circulation and the various problems it causes: local oxygen shortage, increased carbon dioxide concentration, lactic acid accumulation, etc. So, in order to get the full benefit of your massage, it’s best not to engage in especially strenuous activities for several hours after your massage: let your circulation do its work! Stay focused on your body as long as possible by:
  • Eating or drinking something healthy.
  • Exercising mildly or with focused relaxation (now is not the time to push your limits, but to allow your body to readjust to the attention and changes of your massage). A leisurely walk or swim, stretching, Yoga, or Tai Chi would be good choices.
  • Sleeping or napping
  • Practicing open observation so you may more easily be aware of what aligns you with health.
• Avoid mental activities as long as possible such as:
  • Watching TV or going to the movies
  • Listening to the radio
  • Reading
  • Engaging with a negative person
  • Talking negatively to yourself or worrying about “deadlines”
  • Going back to work

• A good massage opens and relaxes your mind, body, and spirit, making this window after your massage the ideal time to see your psychotherapist, chiropractor, or any other healthcare provider.

• Ice any areas that are sore or uncomfortable for 15-20 minutes, 2 or more hours apart. Ideally use a zip lock bag of ice or a frozen gel ice pack, not frozen vegetables. Make sure there is a barrier between your skin and the ice (a pillow case works great!).

• Some physical soreness or emotional releases are to be expected for up to 3 days after your massage. Please contact me if you have any symptoms you would like to discuss. For more information please read “Why Do I Feel Like This…?” in the FAQ section.

• Continue to drink enough water to assist your body in the elimination of toxins that were trapped in your tissues before the massage (again, a good gage is having pale or clear urine).

• Follow any exercise or lifestyle changes suggested by your physician or health care provider.

FREQUENCY OF MASSAGE

The greatest benefits of massage are typically seen when massage is used on a regular basis. People often ask “How often should I have a massage?” Frequency of massage is a very personal matter, and there is no set rule that works for all people. Some people find benefit in having a massage every week. Others find an occasional massage, maybe once every 2 months is sufficient for their purposes. Probably the most popular frequencies are once every 2 weeks and once per month. Away Therapeutic Body Care offers reduced rates through a Healthy Habit program and Prepaid Massage Packages that make receiving a massage more affordable, because I want to support massage as a regular part of your wellness lifestyle.

YOUR WELLNESS PLAN

Ultimately, massage is only one element of a multi-faceted wellness strategy—a lifestyle that reflects personal valuing of health and wellness, and results in making choices that support a vibrant, wholesome experience of life—putting us in our best condition to both enjoy life and be of service to others. A comprehensive wellness plan might include any number of initiatives, including a whole foods diet based on simple, unprocessed foods, plenty of physical activity, fresh air, sunshine, creative challenges, good communication skills, time for reflection, healthy relationships and more—there is no end to the possible facets and benefits of a personal wellness strategy.