Post-Massage Stretching Techniques

Why Stretch after Your Massage?

Deep massage and exercise can affect the muscles in similar ways. Massage increases blood flow and circulation and can create friction in the tissues like vigorous movement does. During massage tissues and muscles are pulled away from one another, which creates the “loose” feeling you might have after a treatment.

Stretching after a massage treatment can keep joints mobile, maintain the looseness in muscles and tissues, and improve flexibility. It will also increase your tolerance for stretching – the more you do any stretch, the easier it becomes over time. Wise massage therapists also stretch before and after giving a massage to optimize body mechanics during the treatment and reduce their own risk of injury, strain, and soreness.

Simple Post-Massage Stretching at Home

Your routine will vary depending on your body’s limitations, your massage therapist’s guidelines, and your own goals. Keep movements slow, maintain a steady breathing pattern, and do not hesitate to modify any stretch for greater comfort. Most post-massage stretches are designed to be performed alone, though you can also call upon a friend or partner to assist if you would like help balancing, deepening the stretch, or creating resistance to build strength.

• Standing arm pull + bend: Stand with good spine alignment (hips over ankles with relaxed knees, tailbone relaxed, shoulders over hips, and ears over shoulders). Stretch your arms overhead and alternate reaching the fingertips of each hand up even higher. Keeping your arms stretched above your head, lean side to side. You should feel the stretch in your ribs and oblique muscles. To deepen this stretch, grasp and pull your right wrist as you bend to the left, and pull on your left arm as you bend to the right.

• Forward fold: Slowly bend at the waist, keeping your shoulders and arms relaxed. Rather than exerting pressure to touch your toes or the floor, simply let your upper body dangle in place and let gravity work to decompress your spine. You can sway slowly from side to side to help release tension. Your chin should drop to your chest so your neck isn’t working to hold your head. When you return to standing, do so very slowly and keep your knees bent. Lead this movement with your hips, so that your shoulders and head are the last thing to raise and stack on top of your spine.

• Knee hold: While lying on your back, bring one knee to your chest and hold it in place with clasped hands. Switch knees after 30-60 seconds. This alone is a significant stretch for many people; to deepen it you might press your knee into your palms to create resistance. For other variations, take your knee out to the side, away from your body (hip opener), or cross it over your other leg (twist).

• Cat – cow: On all fours, make sure your back is parallel to the floor as if you’re forming a table. As you inhale, sink your back toward the floor, stretching your tailbone and forehead up toward the sky. Exhale and curve your spine, folding your nose toward your knees. Keep your palms and knees on the floor the entire time, and repeat using your breath as a guide.