Active vs. Passive Recovery

Not all days are created equal, and not all fitness plans are the same for every person. Understanding the difference between active and passive recovery days for athletes is essential to fleshing out your wellness routine, keeping you active when you need to be.

• Active recovery includes low impact movement that improves your circulation, flexibility, and mental clarity. This is more like “productive rest”, where instead of sitting still, you move your body to encourage muscle repair and stress relief. It’s a great way to maintain your wellness goals and reduce the chances of burnout.
• Passive recovery is complete rest, no movement at all. It could be you chilling on a couch all day catching up on your rest, or doing absolutely nothing at all.  It’s beneficial for injury rehab or extreme fatigue.

Benefits of Active Recovery Days

Active recovery doesn’t only feel good, it has a few benefits for you to balance out your wellness routines. The benefits include (but are not limited to!):

• Reduce muscle soreness
• Improve flexibility and mobility
• Boost mental health
• Support immune function
• Improve sleep quality

Active Recovery Day Ideas

We understand that you might want to move, and that it can be hard to turn that part of your brain off for a day. While taking a day of rest is important, it doesn’t mean that you need to stop what momentum you have entirely. If you want to move a bit on a rest day without harming your progress, here are 5 activities that you can add to your recovery day routine.

1. Yoga

Not every type of yoga session will have you sweating like a hot Power Vinyasa yoga class. This recovery method is amazing for reinforcing your flexibility, but also for teaching you proper breathing techniques and body control.

2. Foam Roller

A foam roller is an affordable and excellent tool that can help you with myofascial release by yourself. This tool massages the connective tissues surrounding the muscles and bones.

3. Massage

Massages are one of the most effective ways to spend your active recovery days. It stimulates circulation, reduces inflammation, and helps your body process muscle fatigue. Soothe offers sports massages for athletes, and offers enhancements like Theragun to help get your muscles relaxed and on their way to repair.

Soothe can bring licensed, independent vetted massage therapists to your door, offering multiple modalities such as sports, Swedish, deep tissue, Thai, and many more options to suit your recovery needs. Whether you’re easing post-run tightness or simply de-stressing after a long work week, massage is an accessible, safe way to make active recovery part of your wellness routine.

4. Walking

A light 20-30 minute walk can work wonders for not only your physical health, but mental health as well. It’s spring right now, so going out seems like a great idea when the weather is behaving. It can reduce your anxiety and increase your mindfulness. Even taking a walk in between work meetings or bringing the stroller along on your walk can help you find that moment of bliss wherever you are.

5. Bicycling

If you’re still craving some cardio, you can achieve steady state cardio by cycling instead. Whether you’re hopping on a stationary bike in your home gym or going outside for a nice bike ride, both can work here. It’s a great way to encourage some circulation to your lower body and can be as easy or as difficult as you want it to be.

You may find that you feel less tight, sore, and have more energy to exercise when you take regular active recovery days. At Soothe, we’re here to help you achieve your wellness goals at home, at work, or wherever you are.

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Why Massage Matters in a Hectic Work Life

• Stress Relief: A cornerstone benefit of massage is its ability to reduce stress. By lowering cortisol levels and increasing endorphins, massage therapy helps employees manage work-induced tension effectively.
• Productivity: Regular massages improve circulation and oxygen flow to the brain, enhancing focus and decision-making capabilities. Wellness practices like massage significantly impact employee engagement and efficiency.
• Preventing Burnout: Incorporating massages into weekly or bi-weekly routines offers a structured opportunity to relax, recharge, and reset, combating burnout before it spirals into a serious issue.

The Business Case for Corporate Wellness Programs

For companies, providing access to massage services through wellness initiatives is more than just a perk—it’s a competitive advantage. Soothe’s corporate wellness programs, for example, deliver flexible, on-site services tailored to busy professionals. These offerings not only reduce stress but also enhance employee retention and satisfaction.

Accessibility: The Modern Twist

Technology has revolutionized how we access wellness. On-demand platforms like Soothe allow individuals to book massages that fit seamlessly into their schedules. This eliminates the traditional barriers of time and location, making self-care more accessible than ever before.

Wellness, Delivered

Incorporating regular massage into your routine isn’t just about luxury—it’s about cultivating resilience in a demanding world. Whether you’re an individual seeking better work-life balance or a company striving to boost team productivity, massage therapy stands out as a simple yet transformative tool. Wellness is no longer a luxury; it’s a necessity—and platforms like Soothe make it easier than ever to embrace it.

Soothe Can Help:

• Reduce workplace stress and improve mental clarity.
• Enhance employee satisfaction and retention with corporate massage programs.
• Leverage technology to make wellness accessible and hassle-free.

Ready to take a step towards a healthier, more productive work-life? Explore Soothe’s offerings and see how easy it is to bring wellness directly to your doorstep.

The post The Power of Regular Massage in a Busy Work Schedule for Work Stress Relief appeared first on Soothe.

With that, can a massage lower blood pressure? In short, it can help. Natural wellness methods such as massage therapy have shown benefits in studies for managing high blood pressure. We break down how that works if you’re experiencing high blood pressure or low blood pressure, and what to look out for in a massage session to make it effective for you.

What is High Blood Pressure and Why Does it Matter?

High blood pressure, also known as hypertension, occurs when your blood pressure remains consistently higher than normal. While your blood pressure typically fluctuates throughout the day based on your activities, this designation is applied when your blood pressure measures consistently above what is normal and proportional to your daily activities.

Having blood pressure measured consistently above that normal baseline may result in a diagnosis of this condition, as the higher your blood pressure levels are, the more risk you have for other health problems, such as heart disease, heart attack, and stroke.

The Science Behind Massage and Blood Pressure

There are a multitude of studies that exist currently confirming that massage therapy can decrease your heart rate, reduce cortisol levels, and lower your blood pressure. Where the criticisms lay, however, is in the quantity of time that one may experience the positive effects of massage therapy when it comes to lowering blood pressure. It should be noted that stress and high blood pressure go beyond stress, and include a multitude of other factors, such as white coat hypertension, job stress, social environment, race, and emotional distress. Research shows that massage therapy can help reduce both systolic and diastolic blood pressure levels. 

There are two blood pressure numbers in a blood pressure reading, referring to the systolic and diastolic blood pressure levels respectively. Systolic blood pressure measures the force of blood being pushed out of the heart during contraction and is the first number you see in a blood pressure level reading. Diastolic blood pressure, on the other hand, reflects the pressure in the arteries when the heart is at rest and filling with blood, which represents the second number. A common “normal” reading would look like 120/80 mm Hg, with 120 being the systolic pressure and 80 representing the diastolic pressure.

So, how can a massage lower blood pressure? A massage can reduce cortisol, which is a stress hormone, and boost your endorphins, promoting relaxation. Massages can improve your blood’s circulation, aiding the cardiovascular system in its work of moving your blood throughout your body. It also stimulates the parasympathetic nervous system, reducing heart rate and inducing calm.

Types of Massages for Managing Blood Pressure

1. Swedish Massage

A Swedish massage is an excellent choice for those who are looking to manage or lower their blood pressure. It offers a gentle yet effective way to reduce stress and promote relaxation. By improving blood circulation and encouraging the body’s relaxation response, Swedish massages help ease tension that can contribute to hypertension.

For a deeper relaxing experience, consider incorporating aromatherapy into your Swedish massage session. Aromatherapy uses essential oil scents to deepen your relaxation by creating a multi-sensory experience that supports your overall physiological well-being. Whether it’s your essential oil scents that you are providing or going with an enhancement option such as what Soothe offers with massage packages, you have additional options to deepen your relaxation. 

2. Reflexology Massage

Reflexology massage is another powerful wellness option for individuals looking to manage or lower their blood pressure. This specialized technique targets specific pressure points in your feet, hands, or ears to promote overall well-being. It aims to alleviate stress and improve circulation, leaving the recipient feeling balanced and revitalized​.

For a deeper relaxing experience, consider incorporating aromatherapy into your Reflexology massage. The calming properties of aromatherapy help you create a multi-sensory experience that supports your physiological well-being. With Soothe, you can experience the transformative effects of reflexology wherever you are, whenever you want, to meet your needs for relaxation and health.

Precautions of Low Blood Pressure Massages

While massage therapy offers many benefits to those with hypertension, individuals with low blood pressure should take certain precautions. Consulting your medical team before booking a wellness experience such as a massage is necessary to understand your options, as different types of massage can have different effects on the body. It’s common for massage recipients to feel a bit lightheaded after a massage, as most methods of massage can lower your blood pressure in the immediate term. 

To ensure a safe and comfortable experience, communication is key, and you should communicate any pertinent information to your massage therapist before the session. Therapists may adjust techniques to be gentler and avoid prolonged exposure that could cause your blood pressure to drop further. Staying hydrated before, during, and after your session may also help mitigate any potential side effects.

Find Your Relaxation With Soothe

With Soothe, our licensed therapists tailor each session to your unique needs to ensure a safe and comfortable experience. Whether you’re managing a massage with high blood pressure or low blood pressure, our Swedish and Reflexology massage options offer a relaxing and restorative approach to support your overall health goals.

Book a massage appointment easily in any way, anywhere, anytime, to suit your needs with Soothe.

The post How Can a Massage Reduce Blood Pressure appeared first on Soothe.

Above all else, doing what makes you feel good and brings you joy should be prioritized. As proponents of prioritizing self-care overall, Soothe put together a few seasonal winter self-care ideas to try out.

Winter Self-Care Ideas to Try

Keep Your Immune System Strong

Winter is a time when our immune systems may be tested. You’re likely hard-pressed to find fresh, local foods to add to your diet, but looking out for seasonal and nutrient-rich foods such as citrus fruits and leafy greens, staying hydrated, and getting a sufficient amount of sleep each night can help.

Be Kind to Yourself

It can be easy to feel the blues with the lack of vibrancy and light that the other three seasons tend to give Americans, and you should give yourself grace because of it. Recognize that this is a season where it is perfectly fine to slow down and practice not only mindfulness but self-compassion as well. This will allow you to feel your best without overextending yourself.

Find Joy in Movement-Even Indoors

While winter weather conditions may discourage you from partaking in outdoor workouts consistently, maintaining a fitness routine is vital for your overall health. If activities outdoors like walking, skiing or snowshoeing are out, consider swapping outdoor activities for options such as stretching, yoga, indoor workout classes, or other low-impact exercises to keep your muscles active and your mood elevated. 

Hydrate and Nourish Your Skin

Cold, dry air can take a toll on your skin. The skin is the largest organ of the human body. Hydration should be a priority, meaning you should not only drink plenty of water for your body to function properly but also utilize moisturizing skincare products to protect and soothe your skin. Incorporating nourishing treatments such as a hydrating facial can also help you look and feel your best for the winter holidays. 

A Hydrating Facial from Soothe provides deep moisturization, replenishes your skin’s natural barrier, and restores that healthy glow. Delivered by a licensed professional in the comfort of your home, it’s the perfect way to combat winter dryness while indulging in a moment of self-care.

Go Outside 

While this might be a bit of a difficult task when it comes to cold weather self-care, going outside, even just for a short walk may just be what you need to keep your “chill”. Sunlight, even for a short period, can make a difference in boosting your mood and allowing you to reconnect with nature. You may want to also consider light therapy to supplement the lack of sun during this time of year.

Protect Your Mental Health During the Colder Winter Months

Cold weather and being short on daylight can impact your mood. Many individuals experience Seasonal Affective Disorder (SAD), which can be difficult at times to manage. When you’re able to, integrating some of the options mentioned above can help bolster your mood.

Add Massages to Your Winter Self-Care Routine

Winter is the perfect time to add massages to your self-care routine as we move into 2025. Whether it’s to ease tension from the cold or just to relax and de-stress, a massage is an excellent way to stay warm and refreshed. Soothe makes it easy to enjoy these benefits with professional, on-demand massage services tailored to your needs.

If you’re ready to take the first step of a self-care massage, Soothe is here to help you feel good, no matter what season. Whether you’re seeking relief after shoveling too much snow or simply want a moment of relaxation solely focused on you, Soothe offers personalized, mobile massage services that come to you whenever, wherever. Let this winter be the season where you prioritize yourself.

The post Winter Wellness Tips: Adapting Self-Care Routines to the Changing Seasons appeared first on Soothe.

Small adjustments may help you feel balanced in this transitional season. Prioritizing your self-care should always matter, as it can impact your mindset and overall well-being. Here are four seasonal fall wellness tips for you to try.

Fall Wellness Tips to Try Out

Boost the Immune System

As fall sets in, it’s a good time to check in with your health. Use this time to get up to date on any yearly vaccinations for illnesses such as the flu, or visit your doctor for a check-up. It’s easy to let these priorities slip by the wayside if you were busy during the summer months. 

Consider as well any dietary adjustments that you want to make as the seasons change. While this can vary by region, look out for pumpkin, squash, kale, sweet potatoes, and apples on your next grocery shopping trip. Eating in season with local produce can be not only a creative way to cook, but something that helps your overall health.

Check-in With Your Mental Health

Fall can be a beautiful time of year, with the leaves changing, and the temperature outside dropping. As this happens, however, the way that you are used to regulating your nervous system may need to change. With less time spent outdoors, what can bring you joy? Hone in on one activity that is just for you every day. This could be as simple as picking up a local art class indoors, or spending time reading in a favorite cozy chair with fairy lights providing ambient lighting.

What you may find is that others are feeling the same way too. Talking about your feelings openly with others is valuable relationship-building. Being an outlet of positivity when offering encouragement and support to others is another potential option for giving back the kindness and energy that you receive, creating a cycle of mutual support and empowerment.

Adapt Your Fitness Routine

As we move into fall, your movement plan may also need to acclimate. From cool weather to preparing for snowy weather, some activities may need to move indoors, or be done at different times of the day to ensure you have time to prioritize these activities. This could include checking the weather before partaking in outdoor activities so you can be prepared for what is to come. For some, this is simply layering up, but for others, this might mean taking the time to move the activity to a local gym or recreation center. 

Similarly, this may be a time to take stock of what you have been enjoying over the last year. Did you stick with a yoga class as a part of a new year’s resolution? How is that going? Do you look forward to each session, feeling more balanced and energized, or has it become more of a chore than a joy? Consider what you can replace that time with in your routine if needed, or stay the course if you are still finding joy in it.

Practice Mindfulness

It’s easy to get swept up into the whirlwind of responsibilities with the upcoming holidays. Mindfulness helps ground you and keep stress at bay. Practicing mindfulness is something that can be done in small, bite sized pieces every day.

Additionally, use this transitional period to reassess personal goals and setting intentions for the rest of the year. Whether prioritizing self-care, deepening relationships, or focusing on your wellness routines, mindfulness can help you stay in tune with what truly matters. Taking the time to slow down and appreciate the vibrant reds, oranges, and yellows in nature or just taking an extra moment to enjoy your morning coffee are all excellent ways to practice mindfulness in your daily routine this fall.

The Role of Massage in Self-Care in the Fall

As seasons shift, there’s no need to follow rigid guidelines to feel your best. These fall wellness tips are for you to integrate as they make sense in your life. Fall can bring on cooler temperatures, shorter days, and shifts in our energy levels, making it the optimal time to focus on yourself. A fall massage can help ease any physical tension that builds up from these changes in weather and lifestyle, and supports your mental wellness by reducing stress.

If you’re ready to take the first step of a self-care massage, Soothe is here to help you feel good, no matter what season. Whether you’re seeking relief from seasonal aches or simply want a moment of relaxation solely focused on you, Soothe offers personalized, on-demand massage services that come to you. Let this fall be the season where you prioritize yourself and recharge with the power of touch.

The post Fall Wellness Tips: Adapting Self-Care Routines to the Changing Seasons appeared first on Soothe.

What is an HSA?

A Health Savings Account (HSA) is a pre-tax savings account for individuals with eligible high-deductible health plans (HDHPs) to pay for qualified medical expenses for yourself, your spouse, or eligible dependents. What is qualified depends on the plan, but can include medications, many medical items that can be purchased at a pharmacy, preventative and emergency healthcare, dental, and vision costs. 

Both the growth and withdrawals from this savings account are tax-free as long as they are utilized for qualified medical expenses, such as holistic healthcare (aka, what an HSA massage can commonly be qualified under).

Approach to Use Your HSA for a Massage

To take advantage of an HSA massage, you do need to prepare in advance before booking appointments. Here’s the four-step process to ensure you’re covered. 

Speak with Human Resources 

Review with your Human Resources representative any specific clarifying steps regarding gaining coverage for a massage under your insurance. Commonly, this will be a letter of medical necessity (LMN) from your physician. An LMN states what condition the holistic treatment should be administered for, the quantity of sessions required, and any other pertinent details to ensure coverage for your condition. 

Doctor Visit

Once you have received approval from your insurance carrier, schedule an appointment with your primary care physician. The best way to go in is with an ounce of preparation. What conditions do you have that could benefit from massage therapy? Document research to back up your claims to have a productive conversation during your appointment. Come to this appointment with the correct intentions, as the purpose of your health insurance is to cover your medical expenses, and massage therapy is beneficial for a variety of conditions. 

Receive Your Prescription

Once you receive confirmation from your physician, they can write the prescription for regular massages. For your insurance plan, this is your proof that you need an HSA massage to treat your condition. 

This prescription is a directive that should include the following:

• Your reasoning for needing massage therapy, such as a medical condition or injury.
• The quantity of sessions you will need every month. This frequency will determine how many massages you can have covered a month. 
• A duration of time for a massage holistic treatment. This could be as specific as 60-minute, 90-minute, or 120-minute massages.

Getting a prescription is not something you should be afraid of. In the age of telehealth, your primary care provider likely can see you over the phone or virtually to write this prescription.

Document, Document, Document

This isn’t meant to be laborious, you just need to keep your receipts somewhere come tax time. When it comes to tax season for the following year, refer to the IRS’ comprehensive list of expenses that they classify as “medical expenses.”

We keep this easy for you at Soothe. To request a receipt for a previous appointment, please download the Soothe app and follow the instructions below:

1. Sign in to your Soothe account.
2. Select the Bookings tab at the bottom of the home screen.
3. Next, select the appropriate appointment.
4. Located under the Payment Info section, select Get Receipt.

Once this option is selected, an email receipt will be automatically sent to the email address associated with your Soothe account.

If you forget to do this until tax time, we can still generate the receipt for your usage.

What is an FSA?

A Flexible Spending Account (FSA) is a special account that you can set up through your job to fund healthcare costs, like doctor visits, medicine, and other medical expenses (aka, what an FSA massage can commonly be qualified under). You put money into this account before your taxes are taken out, which is typically handled by your employer’s payroll. Some may also add money to your FSA. When you have a medical expense, you submit a claim to your FSA with proof that you paid for it, and then you receive your money back from the account.

Approach to Use Your FSA for a Massage

To take advantage of an FSA massage, you do need to prepare in advance before booking appointments. Just getting a massage for general wellness is not an FSA-approved expense. Here’s the four-step process to ensure you’re covered. 

Speak with Human Resources 

Review with your Human Resources representative any specific clarifying steps regarding gaining coverage for insurance-accepted massage therapy. Massage therapy generally falls under the classification of “general health” with FSA plans, which can be a service that provides a boost to a person’s overall wellness but is not a vital treatment to alleviate a particular medical condition. Commonly, this will be a letter of medical necessity (LMN) from your physician. An LMN states what condition the holistic treatment should be administered for, the quantity of sessions required, and any other pertinent details to ensure coverage for your condition. Even with an LMN, your FSA administrator could choose to deny the claim. Before taking this route, speak with your FSA administrator to clarify coverage. General massages and spa treatments are generally not covered.

Doctor Visit

Once you have received approval from your FSA administrator, schedule an appointment with your primary care physician. The best way to go in is with a bit of preparation. What conditions do you have that could benefit from massage therapy? Document research to back up your claims to have a productive conversation during your appointment. Come to this appointment with the correct intentions, as the purpose of your health insurance is to cover your medical expenses, and massage therapy is beneficial for a variety of conditions. 

Receive Your Prescription

Once you receive confirmation from your physician, they can prescribe regular massages. For your insurance plan, this is your proof that you need an FSA massage to treat your condition. 

This prescription is an outline that should include the following:

• Your reasoning for needing massage therapy, such as a medical condition or injury.
• The quantity of sessions you will need every month. This frequency will determine how many massages you can have covered a month. 
• A duration of time for a massage holistic treatment. This could be as specific as 60-minute, 90-minute, or 120-minute massages.

This prescription will likely need to be reviewed and renewed with each calendar year. Getting a prescription is not something you should be afraid of. In the age of telehealth, your primary care provider likely can see you over the phone or virtually to write this prescription.

Document, Document, Document

This isn’t meant to be laborious, you just need to keep your receipts somewhere come tax time. When it comes to tax season for the following year, refer to the IRS’ comprehensive list of expenses that they classify as “medical expenses.”

We keep this easy for you at Soothe. To request a receipt for a previous appointment, please download the Soothe app and follow the instructions below:

1. Sign in to your Soothe account.
2. Select the Bookings tab at the bottom of the home screen.
3. Next, select the appropriate appointment.
4. Located under the Payment Info section, select Get Receipt.

Once this option is selected, an email receipt will be automatically sent to the email address associated with your Soothe account.

If you forget to do this until tax time, we can still generate the receipt for your usage.

Savings Potential on Leveraging an FSA for Massages:

By leveraging your FSA, for example, the savings will vary by your area and annual household income. Follow us through a quick example calculated with this FSA calculator here using our Restore SoothePass Plan:

Location: Denver, Colorado*

Annual FSA Contribution with SoothePass: $1,728

Annual FSA Savings with SoothePass: $460 (26.6% in savings!)

SoothePass® is a monthly membership program offering discounted rates on a variety of self-care services, including massages.

*The Denver example is based on a median $85,853 household income.

How to Get the Most from Your FSA Coverage for a Massage:

Above all, documentation is the most important aspect to consider here. Over time, leveraging your FSA or HSA for a massage will save you time and money. Not only can you keep yourself healthy, but your finances can stay healthy too.

Stuck on how often you should get a massage? It depends on your condition and lifestyle, but we suggest anywhere between biweekly and monthly for our most active customers for overall maintenance. Overall, it depends on the individual. Some people wait until after medical injuries or surgeries to get a massage, and others need something a bit more frequent to keep themselves in the best shape they possibly can be in.

If you’re looking for a massage therapist near you that accepts insurance, look no further than Soothe! Our top-rated, independent professional massage therapists are available in your area. Book a massage appointment with Soothe today.

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