Simple, expert-backed tips to help you feel your best between sessions
Whether you’re recovering from a deep tissue session or simply trying to keep stress and aches at bay between appointments, it’s important to take care of your body regularly. As a mobile massage therapist with over 15 years of experience, I often get asked, “What can I do between sessions to feel better?” So, I’ve put together this practical guide to help you relieve tension and promote ongoing well-being between massages. Let’s explore each tip in detail.
1. Hydrate Like You Mean It
Why it matters: Muscles are made up of about 75% water. Hydration keeps your tissues supple, supports joint health, and helps flush out toxins released during massage.
How to do it well: Aim to drink 1.5 to 2 litres of water per day, more if you’re active or in a heated environment. After a massage, your body begins to process and eliminate waste products released from muscles. Drinking plenty of water helps this detox process and reduces the risk of post-massage soreness.
Bonus Tip: Infuse your water with fresh lemon, cucumber, or mint for added antioxidants and taste.
2. Use a Tennis Ball
Why it matters: When you can’t have hands-on treatment, a tennis ball becomes your personal pressure tool. It’s a fantastic way to mimic trigger point therapy and self-myofascial release.
How to do it well: Stand with your back to a wall, place a tennis ball between your shoulder blade and spine, and gently lean into it. Move slowly to find tight spots and hold pressure for 30–60 seconds before releasing. This helps release knots and increase circulation.
You can also use this method for glutes, hamstrings, and feet (just roll the ball under your sole). Keep the pressure firm but comfortable—this shouldn’t feel painful.
Safety Tip: Avoid rolling directly on your spine or joints.
3. Stay Active
Why it matters: Movement promotes blood flow, improves flexibility, and prevents stiffness, especially after a massage when your muscles are more relaxed. Staying sedentary for too long after bodywork can counteract its benefits.
How to do it well: Gentle, low-impact activities like walking, cycling, swimming, or yoga are ideal. These support muscle recovery without overstressing the body. Try incorporating 20–30 minutes of movement into your daily routine, even if it’s just a walk around your neighbourhood or some gentle stretches at home.
Pro Tip: Listen to your body. If you’ve had a deep tissue massage, give yourself 24–48 hours before jumping into intense workouts.
4. Try a Warm Compress
Why it matters: Heat relaxes muscles, reduces stiffness, and increases circulation. It’s especially effective for tension in the neck, shoulders, or lower back.
How to do it well: Use a warm towel, hot water bottle, or microwavable wheat bag on tight areas for 10–15 minutes. This can be a great addition to your evening routine, especially before stretching or foam rolling.
You might also try a warm bath with Epsom salts to help soothe sore muscles and promote magnesium absorption. This is not only great for physical relief but also encourages relaxation and sleep.
Caution: Avoid heat therapy if you have inflammation, swelling, or an acute injury—ice is better in those cases.
5. Breathe Deeply
Why it matters: Stress and shallow breathing often go hand in hand. When you’re stressed, your muscles tense up. Deep breathing tells your nervous system to relax, making it easier for your muscles to do the same.
How to do it well: Try the 4-4-8 technique: Inhale through your nose for 4 seconds, hold for 4 seconds, exhale through your mouth for 8 seconds. Repeat for a few minutes. This helps activate the parasympathetic nervous system—the part responsible for rest and repair.
You can do this anywhere: in bed, during your commute, or while sitting quietly at home. Pairing breathwork with calming music or aromatherapy can deepen the effect.
Extra Tip: If you notice yourself clenching your jaw or holding your breath during the day, use it as a cue to reset and breathe consciously.
6. Check Your Posture
Why it matters: Poor posture is one of the most common causes of muscular tension, especially in the neck, shoulders, and lower back. It can undo the benefits of massage if not addressed.
How to do it well: Whether you’re sitting at a desk or standing in the kitchen, aim to:
- Keep your shoulders relaxed and away from your ears
- Maintain a neutral spine with your ears aligned over your shoulders
- Avoid slouching or crossing your legs for long periods
Set hourly reminders to do a quick posture check. Simple exercises like chin tucks, shoulder blade squeezes, and wall angels can help improve posture over time.
Work-from-home Tip: Invest in an ergonomic chair or adjust your workspace to support proper alignment. Even small tweaks—like raising your laptop—can make a big difference.
Final Thoughts
Massage is powerful, but it’s not just about what happens during the session. Your habits between appointments play a crucial role in maintaining flexibility, reducing pain, and feeling your best.
Try incorporating even a few of these techniques into your weekly routine. Your body will thank you—and your next massage will feel even more effective.
Looking for personalised support or want to book your next session?
Serving Slough, Windsor, Maidenhead, Richmond, Ealing, Chiswick and nearby areas. Bringing expert mobile massage right to your doorstep.
Here are some external articles that might help too!
9 Self-Care Tips to Maintain the Benefits of a Massage Between Visits
This article provides nine actionable tips to extend the benefits of your massage sessions. It covers hydration, stretching, and incorporating low-impact exercises like yoga and Pilates to keep muscles supple and reduce tension.qimassageandnaturalhealingspa.com
6 Post-Massage Self Care Tips to Boost Recovery
Discover six essential post-massage self-care practices, including staying hydrated, gentle stretching, and light physical activity, to enhance muscle recovery and prolong the positive effects of your massage.Pinnacle Hill Chiropractic
6 Simple Yoga Stretches That Melt Away Muscle Tension
Explore six beginner-friendly yoga poses designed to alleviate muscle tension in the neck, back, and hips. Each pose is explained with step-by-step instructions to help you incorporate them into your daily routine.Real Simple
Progressive Muscle Relaxation
Learn about Progressive Muscle Relaxation (PMR), a technique that involves tensing and then relaxing different muscle groups to reduce physical tension and stress. This resource provides a comprehensive overview of PMR and its benefits.
22 Two-Minute Tension and Stress Relievers
This article offers 22 quick and effective methods to relieve stress and tension in just two minutes. Techniques include shoulder scrunches, eye exercises, humming to stimulate the vagus nerve, and using a tennis ball for self-massage.The Guardian
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