Your massage session is only one part of looking after your body. What you do in the days between appointments makes a big difference to how long the benefits last. The good news is that small, consistent habits are far more effective than occasional big efforts, and none of them takes long.
Move little and often
Muscles tighten when they stay in one position for too long, whether that’s hunched over a laptop, driving, or standing at a bench. Aim to change position every 30 to 45 minutes. Stand up, roll your shoulders, take a short walk to refill your water bottle. A two-minute break does more for your neck and lower back than you might expect.
Gentle stretching
Stretching works best when your muscles are warm, such as after a shower or a walk. Hold each stretch for 30 seconds and breathe slowly. Three good ones to start with:
Neck: Sit tall and gently tilt your ear toward your shoulder, keeping the other shoulder relaxed.
Chest: Stand in a doorway with your forearm against the frame and gently turn away. This helps undo the rounded-shoulder posture from desk work and phone use.
Hip flexors: Kneel on one knee, tuck your tailbone under and gently shift forward. Tight hips commonly contribute to lower back discomfort.
A stretch should feel like a mild pull, never sharp pain.
Self-massage with a tennis ball
A tennis ball is one of the cheapest and most effective self-care tools around. It’s firm enough to ease tight spots but small enough to target specific areas. Here’s how to use it:
Upper back and shoulder blades: Place the ball between your back and a wall, just to the side of your spine (never directly on it). Lean in gently and slowly bend and straighten your knees so the ball rolls over the tight area. When you find a tender spot, pause and breathe for 20 to 30 seconds.
Glutes and hips: Sit on the floor, place the ball under one buttock, and cross that ankle over the opposite knee. Lean slightly toward the ball and rest there. This is a great one for people who sit a lot.
Feet: Standing or seated, roll the ball slowly under your arch for a minute or two. It’s surprisingly good for tight calves and even lower back tension.
A few tips so you get the benefit without the bruising:
Aim for a pressure of about 5 or 6 out of 10: uncomfortable but “good”, never sharp.
Spend no more than 30 to 60 seconds on one spot.
Avoid bones, joints, the spine, and the front or sides of your neck.
Skip tender areas that feel bruised, hot, or swollen.
Breathe out as you sink into the pressure. Holding your breath tenses your muscles.
Use heat to relax
A warm shower, heat pack, or wheat bag applied for 15 to 20 minutes can help soothe stiff, achy muscles, particularly in the neck, shoulders, and lower back. It’s a lovely way to wind down in the evening too.
Stay hydrated and keep fuelled
Your muscles work better when you’re well hydrated, and many people don’t drink enough during a busy day. Keep a water bottle within reach, especially as the weather warms up.
Prioritise sleep and breathing
Muscles repair themselves overnight, so poor sleep can make tension and soreness feel worse. If you struggle to switch off, try slow breathing before bed: breathe in for four counts, out for six, and repeat for a couple of minutes. Stress and muscle tension are closely linked, and calming your nervous system helps your body let go.
Know when to check in
Self-care is great for everyday tightness, but some things need professional attention. See your GP or health practitioner if your pain is severe, getting worse, or doesn’t ease after a few days, or if you notice numbness, tingling, weakness, or pain shooting down an arm or leg. And of course, let me know how you’re feeling at your next appointment so we can tailor your treatment.
Small habits add up. Choose one or two from this list and make them part of your week. Your body will thank you, and your next massage will work even better.