If you are starting massage therapy with a new therapist, or maybe for the very first time, you might be feeling excited and relieved. Or you might feel nervous and a little uncertain. Knowing what to expect and the best way to prepare can help ease your nerves and help you have a positive experience from the start. Here’s my guide to help you prepare for your first massage.
What to expect
1. Arrival and setup:
I will arrive at your home and carry my table and supplies in with me. You can then lead me to wherever you choose to have the massage. I will begin setting up my table and usually start talking with you a little bit, and give you the opportunity to raise any questions or concerns. Once I am setup, we can begin the consultation.
2. Consultation:
Your session will begin with a brief consultation. I will ask about your health history, any areas of tension or pain, and your preferences for pressure and technique. You will get a chance to share what is important to you and be heard. The length and depth of consultation will depend on your concerns and needs. It could be a few minutes and consist of simple questions, or it could be more than 10 minutes and consist of various movement tests.
3. Privacy and comfort:
You will be given privacy to undress to your comfort level. I usually ask to be directed to a bathroom where I can wash my hands and wait. Many people undress completely, but you can leave on your underwear if you prefer. You will be covered with a sheet or towel, and only the area being worked on will be exposed at any time. You will always, always, always be in control of the session and can ask me to make adjustments, take a break, or stop the session at any time!
4. The massage:
Once you’re on the table, I will start the massage. I use a massage cream to allow for gliding strokes without causing too much friction on your skin. Sometimes I will not use cream when I need a better grip to stretch, do myofascial release, or otherwise move you around.
Most massages consist mostly of various applications of pressure, gliding, and stretching. I will periodically test for movement and pain levels to find out if what we are doing is working. I also may ask you to perform certain movements, usually to help engage your brain and nervous system in the process for better long term results.
If we have discussed and decided on any special modalities or add-ons, I will incorporate those as well.
5. Communication:
Communication is SO important in a massage! I cannot emphasize this enough. You may feel uncertain about how to communicate, but don’t let that stop you! The more you can let me know how things feel the better your massage will be.
Feel free to say things like “Oh, that’s a good spot there”, “That’s exactly where it has been bothering me”, “that doesn’t feel good”, “that feels weird”, “I’m having trouble relaxing when you push there”, and anything else that comes to mind honestly.
While you may be expecting a massage therapist to just “know” what feels good and what you need, that’s not always the case. I like to think I am a guide that knows how to react to many situations that your body may present. But I will never have the insight that you do from living inside your body and receiving billions (maybe hundreds of billions) of signals from your nerves every second! It is very common that I discover a key problem and technique to address it only after some feedback from the client. So please, help by giving me a little insight into your internal experience.
In addition to feedback on how the massage physically feels, I want you to ALWAYS feel comfortable letting me know if you are feeling uncomfortable or uneasy about anything I am doing. I will always be glad to know how you are feeling and do absolutely everything I can to accommodate you!
6. Relaxation:
Relaxation is the key to many things in life. Including massage. Don’t worry, the massage itself will help you relax and get to an optimal state, which is important for long term results!
You need to be relaxed to make meaningful changes. Why? In simple terms, it is because we need your nervous system (brain) to accept changes. Muscles don’t just stay tense for no reason. The nervous system that controls the muscles is involved in the process. A nervous system that is not relaxed is not very good at accepting and remembering a new pattern. But if we can get you to a relaxed state, it is much more likely that your body will adopt the changes we make during the session.
The massage itself will help, but you can aid the process with intention. Try to focus on your breathing and let go of any tension. When I start working on a tense area, try to imagine the tension dissolving. This is your time to relax and unwind.
What you can do before your massage to make the most of it
Getting a massage is a powerful therapeutic tool and one of the best ways to unwind, reduce stress, and alleviate muscle tension. Because you are spending your time and money on getting a massage, it is worth taking some time to make sure you receive the maximum benefits! Here are some ways you can make sure you have the best experience possible:
1. Get some good H20 in you
Proper hydration is essential, always. Massage therapists always give the advice to drink water to “flush out toxins” and keep fascia hydrated. Honestly, the evidence on this is mixed or non-existent. There are still reasons to believe that having enough water might be helpful before/after a massage. And certainly, being dehydrated would likely have a negative impact on the massage. So while I won’t make any specific claims, I will say that I still highly recommend drinking plenty of water! I know I always feel better when I do.
2. Don’t have a feast, don’t starve either
Eating a huge meal before your massage might make you feel uncomfortable and bloated. Aim to eat a light meal or snack about an hour or two before your session. Enough to keep you content during your session. This way, you can fully relax without any digestive discomfort.
4. Prepare your space ahead of time
Have your space ready so you don’t feel flustered or rushed when I arrive. This lets you relax, start unwinding before your session, and focus more easily on your consultation with me. Dim the lights, ensure the room is at a comfortable temperature, and if your prefer: play your own music.
5. Get clean and relaxed
Taking a warm shower or bath before your massage can help relax your muscles and enhance the benefits of the treatment. You’ll likely just feel more comfortable overall. Plus, it’s a courteous gesture for your therapist.
6. Dress comfortably
Wear loose, comfortable clothing to your appointment. Something you would stretch in, because I may have you dressed for part of the session to do certain stretches. You’ll be undressing to your comfort level during the massage, so it’s best to wear something that’s easy to change out of and back into.
7. Turn off your devices
Unless you’re on standby for an emergency or very important call that just can’t wait, make sure your devices won’t be sounding off during the session. Trust me, hearing your email or text message inbox fill up during your massage is not the ideal way to relax.
8. Practice deep breathing, yoga, or whatever floats your boat
Take a few moments before your session to practice deep breathing, yoga, or whatever you like that helps you get centered. Do this to calm your mind, prepare your body for relaxation, and most importantly increase your awareness of your own body. Continue to focus on your breath during the massage to stay present and relaxed.
9. Set Your Intentions
Take a moment to think about what you want to achieve from the massage. Whether it’s relief from muscle tension, stress reduction, or simply some time to unwind, setting an intention can help focus your mind and enhance the benefits of the session. It will also help you communicate to me effectively what we should be focusing on during your session.
Things you can do after your massage
You and I will both have more to do after the massage.
I will take my notes, do some thinking, and in a few days I’ll check in with you to get an idea of what worked and what didn’t work. All of this is to prepare myself for your next massage, and make sure we find the most effective approach in as few sessions as possible.
You can do a number of things as well to lock in any changes made during the massage, and maximize the enjoyment you get out of the session!
1. Hydrate Again:
Again, I won’t claim any specific scientific reason to do so. But it can’t hurt. And it probably helps. I’ve had many clients swear that it makes a difference after a massage.
2. Take It Easy:
Give yourself time to relax after the session. Avoid strenuous activities, and enjoy the lingering sense of relaxation. This is not purely for enjoyment. If you immediately put your nervous system back into a stressful state, you are potentially going to be triggering some of the patterns we worked to change in the massage. Give your body/mind a chance to feel different for a while before asking too much of it.
On the other hand, don’t be overly worried about this either. If you have to get back to work or take care of something right after your massage, the massage should still be beneficial. It just might be slightly less so in the long term.
Some things you might like to do:
- Take a bath
- Go for a walk
- Do some stretching, yoga, or meditation
- Eat a delicious meal
- Chat with some loved ones
3. Reflect on the Experience:
Take a moment to reflect on how you feel after the massage. Note any areas that felt particularly good or areas that may need more attention in future sessions. As you move around following the massage, pay attention to what is different and how. In the following days keep taking note of what is different. Make sure to let me know what you notice, as this helps me develop the best overall treatment plan.
Your restoration awaits
Preparing for and actively participating in your massage can significantly enhance your experience and outcomes. By incorporating whats in this guide in a way that fits your lifestyle and preferences, you’ll be well on your way to a more relaxing, rejuvenating, and effective massage. So, take a deep breath, unwind, and enjoy the blissful journey to relaxation.
