We often schedule "tag team" sessions at Studio Helix for our clients attempting to improve particular musculoskeletal issues, with massage occurring after the personal training session. Muscles that have been warmed up by exercise can be easier to release. This also allows the personal trainer to communicate issues she has observed in the session to the massage therapist. The effects of the two together are greater than either alone.

Much depends on the strenuousness of the workout. If the intent is to reduce the intensity of delayed onset muscle soreness, rather than to debug a particular condition, and the workout was particularly vigorous, the best time for the massage is 2 to 2 and half hours afterwards.

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If you do not want to remove your clothing, wear something that is comfortable and will allow the massage therapist to touch and move the areas of your body you expect will need to be worked on. Although it is traditional for Swedish massage to be delivered with you unclothed under the sheet, it will make no difference to your massage if you wear underwear/panties. Just make sure staining won't be a problem if oil or lotion gets on anything you wear. Certain styles of massage use very little effleurage, the stroke that needs the most skin contact - let your therapist know if it is important to you to remain fully clothed, and in that case just don't wear jeans, heavy fabrics or anything binding.

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Before the session, let your massage therapist know what your needs are, and if you are being treated for any medical issues that massage could impact. During the massage session, report any discomfort from the massage or any problems or distractions related to the environment, (room temperature, music volume, lighting, etc.) and feel free to give feedback to the massage therapist regarding the massage (amount of pressure, speed of movement, etc.).

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People limit the breath when they feel anxious or a sensitive area is massaged. Try to breathe through it.

Contracting or hardening your muscles during the massage is counterproductive. Try to relax your muscles and let your massage therapist know what's going on.

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If your thoughts are racing during the massage, one way to quiet the mind is to follow the hands of the massage therapist and focus on how the touch feels. Many people find that being silent during the massage results in a more profound experience than chatting.

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If possible, allow for some quiet time after your massage. Sometimes one needs a little time to integrate or absorb the results of the bodywork. In fact, if you can, find time that day for a nap. It will help your body process the changes massage can create.

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If you are dehydrated, it is possible for you to feel nausea or an increase in muscle aches, especially headaches, and/or exhaustion after bodywork has moved a large amount of wastes from constricted muscles. It's the same reasoning as that behind preventing an alcohol hangover.

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• What to Expect during a massage or bodywork session (pdf brochure)
• How to Get the Most From Your Massage by Anitra Brown
• 10 Embarrassing Massage Questions by Cathy Wong
• Make the Most of Your Massage by Timothy B. McCall, M.D. (Yoga Journal)

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