Rehab Exercises

Massage therapy works best when it is supported by simple, consistent movement at home. These rehabilitation exercises help keep muscles flexible, restore range of motion and prevent tension from returning between sessions. Perform each movement slowly and never push into sharp pain.

Neck & Shoulder Release

• Slow neck rolls: 5 circles in each direction
• Shoulder shrugs: lift, hold 3 seconds, release — 10 repetitions
• Doorway chest stretch: hold 20 seconds each side
• Chin tucks: 10 gentle repetitions to correct forward head posture

Lower Back & Hips

• Knee-to-chest stretch: hold 20 seconds each leg
• Cat-cow spinal mobility: 10 slow cycles
• Supine figure-4 stretch: hold 20 seconds each side
• Pelvic tilts: 10 controlled repetitions

Hands, Wrists & Forearms

• Wrist flexor stretch: arm extended, gently pull fingers back — 20 seconds each side
• Wrist circles: 10 in each direction
• Finger stretches: open and close the hand slowly, 10 repetitions
• Forearm massage with the opposite thumb along tight areas

Feet & Ankles

• Ankle circles: 10 each direction, each foot
• Towel toe curls: 10 repetitions to strengthen the arch
• Calf stretch against a wall: hold 20 seconds each leg
• Roll the sole of the foot over a ball for 1–2 minutes

A Guided Plan for You

Every body is different. During your session, Diana can demonstrate the exact stretches that match your treatment plan — whether you are recovering from an injury, managing chronic pain or improving sports performance. Call (281) 330-5562 to schedule your assessment.