Post-Massage Care: Expert Tips to Maximize Your Results
You’ve just enjoyed a session of massage and bodywork at Habit Bodywork in Nashville, now what? Whether you’re local to Davidson County or just visiting, what you do after your massage therapy session can help support your relaxation, improve rehabilitation, prevent injury, and keep that sense of well-being lasting longer. Let's look at some research-backed steps you can take at home to get the most out of your sessions.
Prioritize Rest for Recovery
One of the most underrated tools in keeping your massage and bodywork results going is quality sleep. Massage therapy helps calm the nervous system and release muscle tension, and this work continues as you rest.
A proper night’s sleep also supports your strength and balance. Did you know that an unsuitable pillow can cause misalignment and strain your cervical spine? Swap out your regular pillow for one that supports the curve of your neck, especially if you’ve been working on posture or neck tension.
Quick Tips:
● Choose an orthopedic or contoured pillow for better alignment.
● Place a half moon pillow or rolled towel under your knees while sleeping on your back
● Avoid using your phone or tablet in bed
Support Your Everyday Movements
Consider all the daily tasks that activate our forearms: computing, gripping, holding, lifting, turning, etc. Repetitive movements and forearm tension can lead to stuck tissues, decreased blood flow, and reduced motion in the fingers, wrists, elbows, and even shoulders.
Because of this repetitive use, these areas may need extra care and support. That’s where hand grip resistance bands come in. Unlike traditional hand exercise balls that only focus on flexion (gripping), hand grip resistance bands strengthen opposing muscle
groups (extension) to help maintain healthy hands. Using these bands and practicing gentle hand stretches help keep your wrists and forearms strong while preventing tightness.
Do you work at a desk all day? If you sit for long periods, a balance disc or cushion on your chair encourages micro-movements that challenge your core and help prevent injury by maintaining healthy posture. A balance disc, like the Gaiam balance disc, engages core muscles, prevents compression from sitting in a static position, and supports balance. You can even use it to do strength and balance exercises.
Quick Tips:
● Stretch your wrists and forearms after using the computer
● Consider replacing your chair with an ergonomic model to support your tailbone
● Take micro-breaks every 30 minutes to stand, walk, or move your body and reset your posture
Don’t Forget Your Feet and Ankles
Our feet often get overlooked, even though our feet support our entire body and act as the foundation for strength, balance, and good posture. If they can't do their job properly, pressure shifts to other structures like the ankles, knees, and hips. Wearing five-finger socks or using toe spreaders for 5-10 minutes in the evening helps keep toes limber and promotes healthy blood flow.
Do you want to build strength in your feet and ankles? A beginner balance board is a great place to start. Working with a balance board helps sharpen your proprioception, which is essentially your body’s natural awareness of its position and movement in space. This skill plays a key role in how confidently and safely you move each day.
Balance board exercises can offer several benefits:
● Improve balance and overall coordination
● Build strength in your lower leg muscles, especially the peroneals ● Boost motor skills
● Support injury prevention, especially for the ankles
● Aid in rehabilitation after injuries
● Improve posture
If you’re feeling adventurous, use a SlackBoard. Beware! Your living room may turn into a playground.
Ready to Learn More?
At Habit Bodywork in Nashville, we believe your body deserves consistent and personalized care. Contact us at (615) 988-0207 or visit our website for more practical advice and to book your next session today!