What to Do Before and After Your Massage

I wish this massage could go on forever.” That’s one of the most common things clients tell me. And while I can’t extend the clock, I can share a behind-the-scenes secret: with the right habits, the benefits of your massage can last far longer than the session itself.

What you do before and after your massage plays a huge role in how your body responds, how relaxed you feel, and how long that “ahhh” feeling sticks around. Think of your massage as part of a bigger self-care routine rather than a single moment of relief.

Let me walk you through how to prepare for your massage and how to care for your body afterward—so you get the most value from every session.

Before Your Massage: Preparing Your Body and Mind

1. Hydrate Ahead of Time

Drinking water before your massage helps keep your muscles hydrated and flexible. When muscles are well-hydrated, they respond better to massage techniques and tend to release tension more easily.

Practical tip: Start sipping water a few hours before your appointment instead of drinking a large amount right before. This keeps you comfortable and relaxed during the session.

2. Eat Light and Time It Well

A massage works best when your body isn’t busy digesting a heavy meal. Lying face-down after eating too much can feel uncomfortable and distracting.

Best approach: Eat a light meal or snack about 1–2 hours beforehand. Think simple and nourishing—nothing too heavy or greasy.

3. Arrive Early and Unrushed

Rushing in late or stressed makes it harder for your nervous system to settle down. Arriving early gives you a chance to slow your breathing, shift your mindset, and leave the day’s stress at the door.

Even a few quiet minutes before your massage can make a noticeable difference in how relaxed you feel on the table.

4. Communicate Openly With Your Therapist

Your massage therapist isn’t a mind reader—and that’s okay! Sharing what’s going on in your body helps us customize your session.

Be sure to mention:

• Areas of tension or discomfort

• Injuries or sensitivities

• Pressure preferences

• If you’re feeling especially stressed, tired, or sore

There’s no such thing as “too much information” when it comes to your comfort.

5. Wear Comfortable Clothing

While you’ll undress for the massage itself, wearing loose, comfortable clothes makes the overall experience more enjoyable—especially afterward when your muscles are relaxed and sensitive.

After Your Massage: Helping the Benefits Last Longer

1. Drink Plenty of Water

After a massage, hydration becomes even more important. Massage increases circulation and encourages movement in your muscles, and water helps your body adapt to those changes.

Daily-life tip: Keep a water bottle nearby for the rest of the day and sip consistently.

2. Take It Easy for a While

Many people feel deeply relaxed or slightly “floaty” after a massage. That’s a sign your nervous system has shifted into a calmer state.

If possible:

• Avoid intense workouts for several hours

• Skip stressful tasks right away

• Move gently and mindfully

Even slowing your pace for the rest of the day can help your body hold onto the benefits.

3. Know What’s Normal After a Massage

Some mild soreness or tenderness is normal, especially if deep work was done or if you had tight muscles. This sensation is usually short-lived and often followed by improved mobility and comfort.

You might also notice:

• Improved sleep

• Emotional release

• Increased body awareness

These are all common and healthy responses.

4. Use Heat, Stretching, or Gentle Movement

A warm shower or heating pad can help muscles stay relaxed after a massage. Gentle stretching or a slow walk later in the day helps keep blood flowing and prevents stiffness.

Tip: Keep stretches slow and comfortable—this is about supporting your body, not pushing it.

5. Listen to Your Body’s Signals

Massage often makes you more aware of your posture, habits, and tension patterns. Pay attention to what your body tells you afterward.

You may notice:

• Where you hold stress

• Movements that feel restricted

• Positions that feel supportive or uncomfortable

Small adjustments—like improving posture, taking stretch breaks, or adjusting sleep positions—can make a big difference between sessions.

Making Massage Part of Your Self-Care Routine

Massage works best when it’s part of a larger approach to wellness. Clients who benefit the most usually support their sessions with simple daily habits like staying hydrated, moving regularly, and managing stress.

Here are a few easy ways to extend the benefits:

• Stretch for 5 minutes before bed

• Practice slow breathing during stressful moments

• Take short movement breaks during the day

• Schedule massages consistently, not just when pain appears

A Final Word From Your Massage Therapist

Your massage is a partnership between you and your therapist—but also between you and your body. When you prepare beforehand and care for yourself afterward, you allow your body to fully absorb the work that was done.