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Massage Post-Care Instructions

To maximize benefits, promote relaxation, and maintain results between sessions.

How to Maintenance

For best results, build consistency in these key areas.

Drinking Water after Workout

Hydration & Detoxification

  • Drink plenty of water to help flush out toxins released during the massage.

  • Avoid excessive caffeine and alcohol immediately after your session.

Ice Blocks

Heat & Cold Therapy

  • Apply a warm compress or take a warm bath with Epsom salts to relax muscles.

  • Use an ice pack immediately after injury to reduce swelling and pain.

Relax

Rest & Relaxation

  • Give your body time to rest and integrate the benefits of the massage.

  • Avoid strenuous activity for at least 24 hours to allow muscles to recover.

Meditation

Mindfulness & Breathwork 

  • Practice deep breathing or meditation to enhance relaxation and reduce stress.

  • Focus on posture awareness throughout the day.

Women Practicing Yoga

Stretching & Movement

  • Incorporate gentle stretching to maintain flexibility and prevent stiffness.

  • Take short walks to encourage circulation without overexertion.

Shoulder Massage

Routine Massages

  • Schedule regular massages to maintain long-term relief and prevent tension buildup.

General Full-Body Maintenance Stretch Routine

Purpose: Maintain flexibility, reduce tension, and prevent stiffness.

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Instructions: Hold each stretch for 20–30 seconds, repeat 2–3 times per side.

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Neck & Shoulders

  • Neck Side Stretch: Tilt your head toward one shoulder, bringing your ear closer. Hold, then switch sides.

  • Chest Opener: Interlace fingers behind your back and lift arms slightly while keeping shoulders down.

Upper & Lower Back

  • Cat-Cow Stretch: On hands and knees, alternate between arching (Cow) and rounding (Cat) the spine.

  • Seated Spinal Twist: Sit cross-legged or with legs extended, twist your torso to one side, placing the opposite hand on your knee.

Hips & Legs

  • Hip Flexor Stretch: In a lunge position, push your hips forward while keeping your back straight.

  • Seated Forward Fold: Sit with legs extended, reach for your toes while keeping your spine long.

  • Calf Stretch on Wall: Press hands against a wall, step one foot back, keep heel down.

Stretch Routine for Desk Workers

Purpose: Improve posture, relieve neck and back stiffness.

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Upper Body

  • Chin Tucks: Sit tall, gently tuck chin to lengthen the back of the neck.

  • Seated Shoulder Rolls: Roll shoulders forward and back to release tension.

  • Doorway Chest Stretch: Stand in a doorway, place hands on the frame, step forward.

Lower Body

  • Seated Hip Stretch: Cross one ankle over the opposite knee, lean forward slightly.

  • Standing Quad Stretch: Grab one ankle, pull foot toward glutes.

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Bonus Tip: Take standing breaks every 30–60 minutes

Stretch Routine for Active Clients (Fitness-Enthusiasts, Runners, Athletes)

Purpose: Enhance recovery, prevent muscle tightness.

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Lower Body Focus

  • Hamstring Stretch (Standing or Seated)

  • Hip Flexor Stretch (Lunge Position)

  • Glute Stretch (Figure-4 Stretch on Back)

  • Calf Stretch (Wall or Step Variation)

Upper Body Focus

  • Lat Stretch (Side Reach Overhead)

  • Triceps Stretch (Arm Overhead, Hand Touching Upper Back)

  • Chest Opener (Hands Clasped Behind Back)

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Bonus Tip: Use foam rolling for additional muscle recovery!

Stretch Routine for Chronic Pain (Back, Shoulders, Hips)

Purpose: Gentle relief for tension and stiffness.

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Neck & Shoulder Relief

  • Upper Trap Stretch (Ear to Shoulder + Light Hand Pressure)

  • Child’s Pose (Arms Extended Forward for Shoulder & Back Release)

Lower Back & Hips

  • Knee-to-Chest Stretch (Lying Down, Hugging Knees In)

  • Pelvic Tilts (Lying Down, Gentle Rocking of Hips)

  • Seated Hip Stretch (Cross-Legged Forward Lean)

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Bonus Tip: Encourage gentle movement throughout the day to prevent stiffness

Targeted Stretch Routine for Commonly Overused & Neglected Muscles

Upper Body Stretches (Neck, Shoulders, & Chest Relief)

  • Upper Traps Stretch (Neck Side Stretch): Tilt head to one side, bringing ear toward shoulder. Use your hand to apply gentle pressure.

  • Levator Scapulae Stretch: Turn head toward armpit, gently pull downward with your hand.

  • Chest Opener (Pec Stretch): Stand in a doorway, place hands on the frame, and step forward.

  • Scalene Stretch (Neck Front Stretch): Tilt head back slightly and to the side, holding the collarbone down.

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Core & Mid-Back Stretches (Posture & Spine Mobility)

  • Lat Stretch (Overhead Side Stretch): Reach one arm overhead and lean to the opposite side.

  • Rhomboid Stretch (Upper Back Release): Cross arms in front of your chest and press hands together.

  • Seated Spinal Twist: Sit cross-legged or with one leg over the other. Twist torso gently to one side.

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Lower Body Stretches (Hip, Leg, & Calf Relief)

  • Hip Flexor Stretch (Lunge Stretch): Step one foot forward into a lunge, keeping your back knee down. Push hips forward gently.

  • Piriformis Stretch (Figure-4 Stretch): Lie on your back, cross one ankle over the opposite knee. Pull your bottom leg toward your chest.

  • Hamstring Stretch (Standing or Seated Forward Fold): Stand or sit with one leg extended, reach forward while keeping back straight.

  • Calf Stretch (Wall Stretch): Press hands against a wall, step one foot back, keep heel down, and lean forward.

  • Tibialis Anterior Stretch (Shin Stretch): Sit on knees with toes pointed back, lean back slightly.

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