🤸 6 Gentle Stretches to Do After Your Massage

Hold each stretch for 20–30 seconds. Breathe slowly and don't bounce. Repeat 2–3 times on each side if you have time.

1. Neck Release (Great for Desk Workers)

Targets: Neck, upper shoulders

• Sit or stand tall

• Slowly tilt your right ear toward your right shoulder

• Use your right hand to gently rest on your head—don't pull

• Hold, breathe, then switch sides

Tip: Keep your left shoulder relaxed down away from your ear.

2. Shoulder Roll & Chest Opener

Targets: Shoulders, chest, upper back

• Roll your shoulders slowly backward 5 times, then forward 5 times

• Then clasp your hands behind your back

• Gently straighten your arms and lift your hands slightly

• Open your chest and hold

Tip: This is perfect if you sit at a computer all day.

3. Upper Back Stretch (Cat-Cow)

Targets: Spine, upper back, lower back

• On hands and knees, arch your back up like a cat (round your spine)

• Then drop your belly and lift your chest (cow)

• Move slowly between the two, 5–8 times

Tip: Breathe in as you arch, breathe out as you round.

4. Lower Back Rotational Stretch

Targets: Lower back, hips, glutes

• Lie on your back with knees bent and feet flat

• Let both knees fall slowly to one side

• Keep your shoulders on the floor

• Hold, breathe, then switch sides

Tip: Place a pillow under your knees if it feels more comfortable.

5. Hip Flexor Stretch

Targets: Front of hips, thighs, lower back

• Kneel on one knee (use a cushion under your knee)

• Keep your other foot flat in front

• Gently push your hips forward until you feel a stretch at the front of your hip

• Hold, then switch sides

Tip: Keep your back straight—don't lean forward.

6. Hamstring Stretch

Targets: Back of thighs, lower back

• Sit on the edge of a chair with one leg straight out in front

• Keep your back straight and hinge gently forward from your hips

• Feel the stretch along the back of your thigh

• Hold, then switch sides

Tip: Don't round your back—hinge from the hips.

🛏️ Home Care After Your Massage

Do:

• Rest — take it easy for the remainder of the day

• Drink water — stay hydrated

• Take a warm shower or bath — heat helps keep muscles relaxed

• Eat light, nourishing food — protein, veggies, whole grains

• Go to bed early — sleep is when your body repairs

• Use a heat pack on any sore spots

Avoid:

• Intense exercise or heavy lifting for 24 hours

• Alcohol — it dehydrates you and slows recovery

• Heavy, greasy meals — they make you feel sluggish

• Long periods of sitting still — get up and move gently

• Ice unless your therapist specifically recommended it

Everyone responds differently.

• Most people: Feel relaxed and loose immediately, maybe a little tired

• Some people: Feel mild soreness 24–48 hours later (similar to post-workout soreness)

• Deep tissue or remedial sessions: Soreness may last a day or two

This is normal. Gentle movement, water, and heat will help. If soreness lasts more than 2–3 days or feels severe, contact us.

Regular sessions deliver cumulative benefits.

Tip: Book your next appointment before you leave so you don't forget.