How to Relieve Tension Between Massages

One of the most common questions I get is some version of this: what can I do between sessions to stop everything tightening back up?

It's a fair question. A good massage can make a real difference, but a lot happens in the days before you're back on the table. Here are six things I regularly suggest to clients. Nothing complicated, just practical habits that tend to help.

1. Drink more water

Muscles are largely made up of water. When you're not drinking enough, tissue becomes less pliable and more prone to tightening up. After a massage in particular, the body is processing and clearing what's been released, and water helps that happen more smoothly.

Aim for around 1.5 to 2 litres a day, more if you're exercising or it's warm. I often remind clients to have a glass as soon as they get home from a session, before they do anything else.

2. Use a tennis ball on tight spots

This is one of the most useful things you can do at home. A tennis ball pressed between your upper back and a wall lets you apply sustained pressure to spots that are holding tension, without needing anyone's help.

Stand with your back to a wall, place the ball between your shoulder blade area and the wall, and lean in gently. Find a tight spot and hold pressure there for 30 to 60 seconds before moving on. You can do the same thing for your glutes or the soles of your feet.

Keep the pressure firm but not painful, and avoid rolling directly on the spine or any bony area.

3. Keep moving

After a massage, gentle movement is good. Staying still for too long can let things tighten back up, especially if you spend most of your day sitting.

Low-impact activity works well: walking, swimming, cycling, a bit of yoga. Aim for around 20 to 30 minutes of movement most days if you can manage it. If you've had a deeper session, give yourself a day or two before anything intense.

4. Apply some warmth

Heat relaxes muscle tissue and improves local circulation. It's particularly helpful for the neck, shoulders, and lower back, which is where most people carry persistent tension.

A warm towel, hot water bottle, or microwavable heat pack applied for 10 to 15 minutes can make a noticeable difference. Some clients find a warm bath with Epsom salts useful in the evening, both for the muscles and for helping the mind settle before sleep.

Avoid heat if you're dealing with something inflamed or swollen. Cold is better in those situations.

5. Pay attention to your breathing

Tension and shallow breathing tend to go together. When you're stressed or bracing against something, your breathing often becomes shorter and higher in the chest. That feeds directly back into muscle tightness.

A simple technique: breathe in through your nose for four counts, hold for four, then breathe out slowly through your mouth for eight. Do this a few times whenever you notice yourself holding tension. It's not a cure for anything, but it helps the nervous system settle, which helps the muscles.

In my experience, people who do some kind of regular breathwork, even just a few minutes a day, tend to carry less general tension over time.

6. Notice your posture

Poor posture is one of the most consistent contributors to muscle tension, particularly in the neck and upper back. It can undo a lot of good work surprisingly quickly.

A few things worth checking:

• Are your shoulders creeping up towards your ears without you noticing?
• Is your screen at eye level, or are you tilting your head down to look at it?
• How long are you sitting before you get up and move?

Simple adjustments, raising your screen, setting a reminder to move every hour, doing a few shoulder rolls when you notice tightness, can make a real difference over time.

I'd rather help clients get to the point where they need less frequent treatment because things are staying looser between sessions. These habits are usually how that happens.