If you’ve ever been to a massage therapist before, you know the treatment doesn’t end when you get off the table. Your therapist will usually give specific aftercare instructions (depending on your treatment) such as drinking plenty of water, avoiding tea and coffee, avoiding strenuous activity, or taking a hot bath. These aftercare instructions may also include stretches or exercises to continue improving range of motion, relieve pain, or release tension.
At its heart, massage therapy is about whole body wellness. Registered massage therapists complete extensive training that goes deeper than relieving tension in sore muscles. To maximize benefits for clients, they also learn a great deal about general health and wellness. One key pillar of health is a strong body. Here’s why that matters and how to work on strengthening your body on the massage table and at home.
Building Muscle Mass Extends Your Life
According to a study in The American Journal of Medicine, muscle mass is a better predictor of lifespan than BMI. Although weight loss often gets the spotlight, building muscle is a powerful goal for longevity. The long term study followed 3,600 seniors and found a meaningful correlation between muscle mass and lifespan.
It is particularly important for women to build muscle mass, as the correlation between low muscle and mortality risk is nearly six times stronger for women than for men.
Bring On the Sore Muscles
While no one loves going to bed feeling the strain from a tough workout, sore muscles can indicate you are building muscle mass.
Massage relieves pain and tension from stiff muscles and can also help you recover after an intense workout by decreasing inflammatory response and increasing circulation. This supports faster healing and less pain.
It is best to avoid deep tissue massage until you have had a day or two to rest after a tough gym session. A lighter massage that boosts circulation without going too deep, such as hot stone massage, is a good option. If you have injured yourself while working out, consult a doctor before booking massage therapy.
The Benefits of Strengthening Your Body
Increasing muscle mass supports better mobility and balance and can speed up metabolism.
Mobility is especially important for quality of life as we age. Many clients worry about losing mobility, which affects favorite activities and everyday tasks such as carrying groceries or cleaning.
Purposeful muscle building becomes even more important over time. After age 30, adults naturally lose muscle mass at about 3 to 5 percent per decade. If you are not actively rebuilding that mass, your long term health can be affected.
Tips for Strengthening Your Body
Massage and Strengthening Exercises
Keeping your body strong is easier when your tissues are moving smoothly. Massage therapy supports you while you build and maintain muscle mass.
For best post massage aftercare, avoid strenuous activity for about 24 hours after your treatment. Gentle stretching is beneficial, as are light strengthening moves such as these six simple exercises you can do at home.
Simple Ways to Build Strength
- Bodyweight or banded resistance exercises such as squats, push ups, or rows
- Lifting free weights or using weight machines
- High intensity interval training
Choose activities you enjoy. Try a few different online videos if you like variety, or join a class at your local gym for group motivation.
Keep your routine balanced. Do not skip cardio, as it helps build muscle mass and supports cardiovascular health. Even a few minutes a day is better than nothing, so start where you are.
Strengthening When You Have Injuries
If tension, strains, or injuries are limiting your exercise, treatments such as therapeutic massage or myofascial cupping can help you get back on track. Therapeutic massage targets specific symptoms or pain points using a variety of techniques. If you have pain in a particular area, consider switching a relaxation massage for a therapeutic session to work deeper into muscles and tissues.
Focus on Whole Body Wellness with Massage Therapy in St. Albert
We encourage all clients to work on whole body wellness alongside massage therapy. When you combine the healing effects of massage with the strengthening effects of exercise, you will feel the difference in energy, mobility, and comfort.
Strength training becomes more important as you age. If you are approaching retirement and want to start a new routine, reach out to our Registered Massage Therapists. We can create a wellness plan that includes different treatment types to relieve aches and pains and support various conditions, then show you stretches and exercises to continue at home. We can also provide referrals to other healthcare providers in St. Albert.
Get in touch with our massage therapists to start strengthening your body so you can live comfortably and age gracefully.
