Body Sense

8 Body Sense 8 Body Sense Let's think about your massage or bodywork session like a 5k and explore the self-care aspects of your massage pre-, mid-, and post-session so that you, too, get the most out of your experience. PRE-SESSION What do runners do to prepare for their race? They set goals, choose appropriate clothing, hydrate, eat wisely, stretch, breathe, go to the bathroom, and get to the event before the start time. You can use these same strategies to prepare for your bodywork session. SET GOALS Your body's needs change from day to day (sometimes hour to hour), so of course they'll change from session to session. While last session you really needed some extra work on your legs that felt tight and sore from hiking, this time you might want to focus more on your neck and upper shoulder muscles to help alleviate the headache that's been lingering for a few days. Take a few minutes to determine what you need today, communicate those goals to your massage therapist, and you've actively participated in creating a session to meet your unique needs. CHOOSE APPROPRIATE CLOTHING Go into the session thinking about how you want to walk out of the session. No one wants to put tight, constricting clothing on after a massage, so prepare to have a loose, comfortable outfit to wear. One of my clients comes to her sessions straight from work, so she brings a change of clothes to put on afterward. DRINK Plan to drink water throughout the day so you don't begin your session dehydrated. Also, plan not to drink alcohol—or take any other intoxicants—before your session as inebriation alters your ability to accurately feel and respond to pressure and pain. EAT Most clients have a personal comfort zone for how much to eat before a session: enough that your blood sugar is leveled out and you're not so hungry that all you can think about is how hungry you are, and not so much that your full belly is making you physically uncomfortable on the table. Plan a well-timed and appropriately sized snack as part of your pre-session routine. STRETCH Massage is a physical activity, and it helps to prepare your body accordingly. Gentle stretching before your session not only gets your muscle tissue ready to receive bodywork, it also helps you detect areas that need additional work and can help you feel more comfortable as you lie on the massage table. I like to do a series of 3–5 yoga sun salutation flows before I receive bodywork. BREATHE There are so many beneficial breathing techniques available to us. The biggest challenge to incorporating this simple but effective self- care practice is finding the technique that's right for you. I encourage you to explore them all, including these three popular techniques: 4-7-8 Breathing. Inhale through your nose for four seconds, hold for seven seconds, and exhale forcefully from your mouth for eight seconds. Repeat. Pursed-Lip Breathing. Inhale through your nose for a count of two, purse your lips as if getting ready to whistle, and exhale through your pursed lips for a count of four. Repeat. Alternate Nostril Breathing. Press your first and middle fingers of your right hand down toward your palm. After an exhale, gently close your right nostril with your thumb. Inhale through your left nostril. Release your right nostril and close your left nostril with your pinky finger. Exhale through your right nostril. Inhale through your right nostril, close your right nostril, and open your left nostril. Exhale through your left nostril to complete one cycle. Repeat. LISTEN TO MUSIC Get a jump-start on your stress relief by listening to relaxing music in the car on your way to your session. Combining this with your

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