First Massage Tips: What to Expect and How to Prepare

Nervous about your first massage? You don’t have to be. A few simple steps make the whole experience calmer and more useful. Read these tips so you arrive ready, get what you want from the session, and avoid common mistakes.

Before Your First Massage

Pick the right style for your goal. Want to relax? Try Swedish or Lomi Lomi. Have stubborn tight spots? Consider deep tissue or neuromuscular work. If you’re unsure, call the spa and explain your goal—therapists often suggest the best option.

Check credentials and hygiene. Look for licensed therapists, read recent reviews, and confirm the place cleans tables and linens between clients. Ask if therapists have training for special needs like pregnancy or injuries.

Prepare your body: avoid heavy meals right before your session, drink water, and skip intense workouts for a few hours. Arrive 10–15 minutes early so you can fill out intake forms and relax a bit.

What Happens During the Massage

The therapist should start by asking about your health, any pain, and your pressure preference. Be honest—say if you want light touch, medium, or firm. Use a 0–10 pain scale if that helps: 0 = no pain, 10 = worst pain you can imagine.

Undress to your comfort level. Most people undress fully and stay under the sheet or blanket; therapists use draping so only the area being worked on is uncovered. If you prefer to keep underwear on, tell the therapist.

Speak up if something doesn’t feel right. Good therapists adjust pressure, technique, or positioning when asked. If you feel sharp pain, numbness, or tingling, stop and tell them immediately.

Want a smaller detail? Breathing matters. Slow, regular breaths help your muscles relax and let the therapist work more effectively.

Aftercare and what to expect afterward: you might feel relaxed, slightly tired, or mildly sore for 24–48 hours. Drink water to help flush out metabolic waste and avoid heavy exercise for a day. Use a warm shower or a heating pad if muscles feel tight; ice helps if there’s sharp inflammation.

Red flags—skip or get medical clearance if you have a fever, a contagious skin issue, recent surgery, broken bones, or a known blood clot. For pregnancy or cancer, choose a therapist trained for those conditions and ask your doctor if you’re unsure.

Tipping and timing: standard tip ranges from 15–20% in many places; check local norms. Typical sessions run 30, 60, or 90 minutes—book a full hour if you want a complete head-to-toe session without rushing.

Final tip: tell the therapist your goal at the start—relaxation, pain relief, or better range of motion. Clear goals and clear communication make your first massage useful, comfortable, and worth repeating.