Getting a massage is an investment in your wellbeing, and like any investment, you want to maximize the return. One of the simplest ways to enhance your massage results is through strategic stretching—both before you arrive and after you leave.

Let me walk you through the stretches that will help you get the most from your session.

Why Stretching Matters

Before your massage, gentle stretching warms up your muscles and increases blood flow, making the tissue more receptive to hands-on work. After your massage, stretching helps maintain the increased flexibility and range of motion we've just achieved. Think of it as extending the benefits of your session beyond the massage table.

Before Your Massage: Gentle Warm-Up Stretches

These stretches should be gentle and brief—about 5-10 minutes total. You're not trying to achieve a deep stretch; you're simply preparing your body.

Neck Rolls: Slowly roll your head in a complete circle, 3-4 times in each direction. This warms up the cervical spine and surrounding muscles, especially helpful if you're getting upper body work.

Shoulder Shrugs and Rolls: Lift both shoulders toward your ears, hold for 3 seconds, then release. Follow with 5-6 shoulder rolls backward, then forward. This activates the trapezius and shoulder girdle muscles.

Cat-Cow Stretch: If you have a private space, get on hands and knees and alternate between arching your back (cow) and rounding it (cat). This mobilizes your entire spine and is excellent before any back-focused massage.

Side Bends: Standing with feet hip-width apart, reach one arm overhead and gently bend to the opposite side. Hold for 15-20 seconds each side. This opens up the lateral muscles and ribcage.

Gentle Twists: Seated or standing, place one hand on the opposite knee and gently rotate your torso. This mobilizes your spine and prepares the deep rotator muscles.

After Your Massage: Maintaining the Benefits

Post-massage is when stretching becomes even more important. Your muscles are warm, relaxed, and at their most flexible state. This is the ideal time to establish a new, healthier resting length for tight muscles.

Wait about 30-60 minutes after your session before doing these stretches to allow your body to fully integrate the work.

Upper Trap Stretch: Sit or stand tall, then tilt your head toward one shoulder while gently pulling with your hand on the same side. You should feel a stretch from your neck down into your shoulder. Hold 30 seconds each side. This maintains the neck and shoulder release from your massage.

Doorway Chest Stretch: Stand in a doorway with your forearm against the frame and gently turn your body away. This counteracts rounded shoulder posture and maintains the opening achieved during your massage. Hold 30-45 seconds each side.

Child's Pose: Kneel and sit back on your heels, then extend your arms forward and lower your chest toward the floor. This lengthens your entire back and helps maintain the spinal decompression from your massage. Hold for 60-90 seconds.

Hip Flexor Stretch: In a lunge position, keep your back knee down and gently press your hips forward. Hip flexors get incredibly tight from sitting, and this stretch preserves the hip mobility gained during your session. Hold 30-45 seconds each side.

Seated Figure-Four: Sit in a chair and cross one ankle over the opposite knee, then gently lean forward. This maintains glute and piriformis release. Hold 30-45 seconds each side.

Important Guidelines

Never force a stretch—you should feel gentle tension, not pain. Breathe deeply throughout each stretch, as this enhances the relaxation response. Stay hydrated before and after your massage, as hydration helps your muscles recover and prevents soreness.

Make It a Routine

The clients who see the best long-term results are those who combine regular massage with consistent stretching. These simple stretches take less than 20 minutes total but can significantly extend the benefits of your massage therapy.

 

Your body will thank you for the extra attention, and you'll likely find that you need less intensive work during your next session because you've maintained the progress we made together.