11/18/2025
✨ Muscle Care Between Massages ✨
Keeping your body feeling good doesn’t stop when you leave the treatment room. Here are my favorite at-home tools to keep your muscles loose, relaxed, and pain-free until your next session:
1️⃣ Gentle Stretching (daily)
Think slow, comfortable range of motion — not deep or forced stretching.
✔ Hold 10–20 seconds
✔ Move in and out of the stretch
✔ Focus on areas that tighten easily (neck, low back, hips, chest)
Tip: Stretching should never feel sharp or pinchy.
2️⃣ Foam Rolling (2–4x/week)
Great for breaking up tension and increasing circulation.
✔ Roll slowly
✔ Pause on tender spots and breathe
✔ Avoid rolling directly on joints or bone
3️⃣ Massage Gun (3–5 minutes per area)
Use light pressure and slow passes.
✔ Move with the muscle fibers
✔ Avoid bony areas and the front of the neck
✔ Great before workouts or at the end of the day
Goal: Relax the muscle, not beat it into submission.
4️⃣ Heat Therapy
Perfect for stiff, tight, overworked muscles.
✔ Heating pad or warm compress
✔ 15 minutes up to 3x day
✔ Heat = relaxation + increased blood flow.
5️⃣ Cold Therapy
Best for inflammation or recent flare-ups.
✔ Ice pack 15 minutes up to 3x day
✔ Reduces swelling + numbs sharp pain.
6️⃣ Self-Cupping (1–2x/week)
Use silicone cups with oil or lotion.
✔ Light suction only
✔ Keep cups moving—don’t leave them in place unless you’re trained
✔ Helps with congestion, tight fascia, and circulation
If you bruise easily, use very light pressure.
7️⃣ Warm Baths + Epsom Salt
Perfect for full-body relaxation.
✔ 1–2 cups Epsom salt
✔ Soak 15–20 minutes
✔ Helps with magnesium absorption + muscle relaxation
Great before sleep or after a long day.
⭐ Consistency > Intensity
You don’t need to spend an hour a day on muscle care.
Just 10–15 minutes of maintenance can:
✨ Decrease pain
✨ Reduce stress
✨ Improve recovery
✨ Help your massages last longer
✨ Keep your body moving comfortably
