Self-Care & Corrective Exercises
Following your massage, myotherapy or Pilates session you may feel tired and sore, these symptoms may last for the next 24 to 48 hours. This is totally normal as your body has just had a mini-workout and may feel a little like you’ve just been to the gym.
Below I have listed some helpful self-care suggestions and corrective exercises that I recommend to follow in order to get the most out of your treatment and to help prolong its positive effects.
Treatment After-Care
- Drink adequate water throughout each day prior to and following your massage. We should all aim for at least 2 litres of water on a daily basis. This is important, as drinking water enables us to stay hydrated and supports blood and lymphatic circulation. Adequate water intake helps us to think more clearly, have more energy and to function more effectively and efficiently. It also prevents our muscles and joints from feeling tired, brittle and sore, keeping us more flexible, mobile and reducing pain.
- Alcohol is very dehydrating, so please avoid drinking excess alcohol for the next 24 to 48 hours.
- Eat a nutritious, well-balanced, protein rich meal to facilitate muscle restoration (such as a nice omelette or chicken and salad/steamed greens).
- We do most of our healing and restoration during our sleep. So before you settle down to your nightly slumber apply some topical cream to sore area’s and regions that we have treated with myofascial cupping or dry needling to soothe muscles and support healing. I recommend Fisiocrem or a good quality magnesium spray.
- You may be tired or you may feel energized, however you feel, just listen to your body and allow yourself to rest if you feel you need to.
- Take up daily meditation, my favourite Meditation App is Headspacehttps://www.headspace.com/headspace-meditation-app. Regular meditation is a great way to teach your muscles and mind to relax and will help regulate your autoimmune system, sympathetic (fight or flight mode) and parsympathetic (rest and digest mode) nervous systems.
- Be sure to do your corrective exercises every day following your appointment with me to ensure you reinforce the benefits of your treatment.
- Most importantly SMILE, FEEL GREATFUL AND SUPER PROUD OF YOURSELF!! You have just taken amazing care of yourself. You are a SUPERSTAR…..keep it up!
Self-Care Activities
- Have a sleep in
- Make a beautiful meal
- Go for a run
- Go to the gym
- Listen to an audiobook or podcast
- Catch up with a friend for coffee
- Attend a health expo
- Chill out with your family
- Get outdoors (go to the park or climb Ngungun or Wild Horse Mountain)
- Have a power nap
- Listen to your favourite music
- Go 10 pin bowling
- Get up early and watch the sunrise
- Go out for breakfast
- Go for a swim in the ocean, local pool or local creek
- Attend a yoga class
- Read a book
- Write a letter to someone close to your heart that you don’t see often
- Visit a farmers market
- Play a sport such as tennis ball, hockey, basketball or volleyball
- Sew, knit or crochet something
- Watch your favourite movie
- Play an instrument
- Go roller-skating or ice skating
- Go for a morning walk
- Go to a Pilates class
- Attend a Zumba class
- Do some meditation
- Draw a picture or paint something
- Do some gardening
- Sit in the sun with a cup of tea and drink it til it’s all gone (remember to slip,slop,slap)
- Have a relaxing magnesium bath
- Join in some laughter therapy
- Call someone you love
- Cuddle your pet
- Get dressed up for an amazing reason or just for no reason at all
