Make the most of your session at Quiroesencia

Preparing for your session: what to do before you come

A massage, osteopathy or yoga session at Quiroesencia can be deeply beneficial, but to maximise its effects, it is important that you arrive well prepared. Here are some practical tips:

The importance of arriving relaxed and on time

Arriving in a hurry or stressed can affect the experience of your session. Although the treatment will help release tension, it is ideal that you arrive at least 10-15 minutes before your appointment to disconnect from the hustle and bustle.

Practical example:
One of my regular patients, who works in a very stressful environment, noticed that when he came in a rush, it took him longer to relax during the session. Now, he takes the opportunity to park in advance and take a short walk before entering the center. Not only does this help him to be mentally calmer, but his body responds better to the treatment.

What clothes are most suitable

Although at Quiroesencia we adapt, there are some tips for your comfort:

• Carry comfortable and loose clothing, like a tracksuit or leggings.
• Avoid belts, tight clothing or clothing that is difficult to remove.
• If you come with specific complaints, such as joint pain, please bring clothing that will allow the therapist to easily see and work in that area.

Note: During the session, you may need to remove some clothing, but you will always have a towel to cover yourself and feel comfortable.

Practical example:
One athlete I treated on several occasions used to come in very tight clothing, which made the process a bit uncomfortable at first. I recommended she wear looser fitting pants and a tank top; this made it much easier to access her tense muscles and improved the flow of the session.

Hydration and pre-feeding

Your body needs to be in optimal condition to get the most out of the treatment:

• Hydration: Drink water before you come, but avoid drinking too much water just before your session. A well-hydrated body responds better to the massage, as the soft tissues will be more receptive.
• Feeding: Eat something light at least 1-2 hours beforehand. Avoid heavy or fatty foods that may make you feel uncomfortable lying down.

Practical example:
A client once came straight from a heavy meal, which made the session difficult because she felt uncomfortable lying face down. Since then, she has tried to eat something light, like a sandwich or salad, and her experience has been much more pleasant and effective.

Effective Communication: How to Express Your Needs

At Quiroesencia, clear communication between patient and therapist is essential for the session to be as effective as possible. Every body is unique, and the more we know about your discomfort, habits, and goals, the better we can tailor techniques to help you. Here are some tips on how to express your needs:

Why it is key to explain your discomfort or tensions

A good session starts with an honest conversation about how you feel. Sharing details about your pain, discomfort or tension helps us identify the areas to work on and choose the most appropriate techniques.

Practical example:
One patient told me that he was experiencing stiffness in his lower back, but upon further inquiry, we discovered that he spent many hours behind the wheel. This allowed us to focus not only on the lower back pain, but also on the psoas and pelvic muscles, alleviating the cause of the problem and not just the symptoms.

Details that help the therapist (postural habits, physical activities, etc.)

The more details you give us about your daily routine, the better we can personalize your treatment. Some key points to mention:

1. Usual posture: Do you spend many hours sitting? Do you work standing up?
2. Physical activities: If you do sports, tell us what kind and how often. This can influence muscle tension.
3. Previous pains: If you have had injuries, surgeries or recurring discomfort, it is important for us to know.
4. Stress: If you feel under pressure or emotionally exhausted, this is also relevant, as stress affects the body in the form of muscle tension.

Practical example:
A patient who was a cyclist told me that he was suffering from pain in his wrists. When analyzing his posture on the bike, we found that he needed not only local work on his wrists, but also on his shoulders and back, to correct the overload that was causing the problem.

Questions you can ask before and during the session

Don't hesitate to ask any questions or concerns. Some helpful questions:

• Before the session:
  • What techniques will be used?
  • Is it normal to feel some type of pain or pressure?
  • How long can it take to notice improvement?
• During the session:
  • Is this pressure adequate or too strong?
  • Can I move or adjust my position if I feel uncomfortable?
  • What can I do at home to complement this session?

A patient asked me during her first session if it was normal to feel a slight pain when pressing on certain muscle points. I explained to her that these tension points tend to accumulate stiffness and that the sensation should diminish as the session progressed, which it did. Her question allowed her to feel calmer and more confident in the process.

The experience during the session

At Quiroesencia, each session is designed to offer you a personalized space of well-being. We want you to feel comfortable, relaxed and safe while we work to relieve your tensions and improve your physical health. Here I explain what you can expect and how to get the most out of your session.

What you can expect at Quiroesencia

From the moment you walk through the door, our goal is for you to disconnect from the stress of everyday life and focus on yourself.

• Cozy atmosphere: Soft music, dim lighting and relaxing aromas will greet you to help you enter a state of calm.
• First consultation: If this is your first time, we'll start with a conversation to learn about your needs and goals, as well as any relevant medical history.
• Full customization: Each session is tailored to you. We do not work with generic treatments, but with specific techniques for what your body needs that day.

A patient who came to me with neck tension due to teleworking told me that he was not sure what he needed. After a short discussion and an assessment, we decided to combine relaxing massage therapy with gentle osteopathic manipulations to improve the mobility of his neck.

Techniques you could try: from chiromassage to osteopathy

At Quiroesencia, we use various techniques depending on your needs:

1. Relaxing massage:
   Perfect for releasing stress and accumulated tension. It is performed with soft and rhythmic movements, ideal for relaxing body and mind.
   Example: People with high levels of stress often notice how their muscles “loosen up” while their mind also calms down.
2. Therapeutic massage:
   If you have specific discomfort, such as lower back or neck pain, we use deeper maneuvers to work on the affected muscle tissues.
   Example: A client with shoulder strain from lifting noticed great relief after working on localized contractures.
3. Structural Osteopathy:
   Indicated for more complex problems, such as joint blockages or mobility restrictions. With precise manipulations, we help the joints to regain their functionality.
   Example: An athlete came with a mild knee injury; after working on the area with osteopathic techniques, his range of motion improved without pain.
4. Oriental massage:
   Inspired by Korean and Eastern techniques, this type of massage uses stretching and pressure to balance the body. It is ideal for those looking for something more energetic.

How to relax to maximize the benefits

Your role during the session is just as important as mine. Here are some tips to make the most of it:

1. Take a deep breath: During the session, focus on your breathing. This helps release tension and enter a deeper state of relaxation.
2. Trust the process: If you feel some discomfort when working a tight muscle, don't worry; this is normal and part of the process. You can always communicate if something is too intense.
3. Avoid getting tense: If you notice that a muscle is stiff, try to consciously release it. Sometimes even a reminder from your therapist can help.

One client told me that he always felt “tense” during his first sessions. I asked him to try to release his jaw and breathe deeply during the massage. This completely changed his experience and he felt his body respond much better.

The role of the therapist: adapting the treatment to you

At Quiroesencia, our approach is based on offering a completely personalized treatment. As a therapist, my goal is to understand your body, your needs and your emotions to ensure that each session is unique and effective. Here I explain how we work to achieve this.

How we assess your physical and emotional state

Before starting any treatment, it is essential to carry out a complete assessment. This includes both physical and emotional aspects, as the two are deeply connected.

1. Initial interview:
   • We ask you about your discomfort, previous injuries and goals.
   • We also want to know about your lifestyle: Do you spend a lot of time sitting? Do you play sports? Have you been feeling stressed lately?
2. Postural analysis:
   We observe how you move and how your body is aligned. This helps us identify imbalances or tensions that may be affecting you.
   Example: A patient who suffered from recurrent migraines had a mild imbalance in her neck posture due to excessive cell phone use. Adjusting this tension significantly improved her symptoms.
3. Assessment of emotional state:
   Although it may seem that emotions do not influence your behavior, in reality stress, anxiety or even sadness can be reflected in your body as muscle tension.
   Example: One client told me that he felt a “knot” in his chest. By working on the diaphragm and the cervical area, we released some of that physical load, which also contributed to him feeling calmer emotionally.

Personalization of techniques according to your needs

Every person is different, so we never use a one-size-fits-all approach. During the session, we combine various techniques to adapt to what your body really needs.

1. Identifying priorities:
   Once we understand your physical and emotional state, we decide which techniques are most appropriate:
   • If you come with stress, we will prioritize relaxing maneuvers.
   • If you have localized pain, we will work therapeutically in that area.
2. Adjusting the intensity:
   Some people prefer a deeper massage, while others need something gentler. During the session, we are always attentive to your reactions and adjust the pressure or technique based on your comfort.
   Example: A patient with severe back contractures noted that an initial deep massage was uncomfortable. We changed to gentler, more gradual techniques, achieving the same effect without causing discomfort.
3. Combination of techniques:
   In a single session, I can integrate chiromassage, osteopathy and oriental techniques depending on what I feel under my hands.
   Example: An athletic client needed to relieve leg tension, but also suffered from lower back stiffness. I first worked with deep thrusts on the leg muscles and then used gentle osteopathic manipulation to release the lower back.
4. Constant attention:
   Throughout the session, we assess how your body responds to the treatment. This allows us to adjust the approach in real time, ensuring that the session is as effective as possible.

After the session: care and recommendations

The work done during a chiromassage or osteopathy session does not end when you leave Quiroesencia. To maximize the benefits and help your body adapt, it is essential to follow certain care after the treatment. Here I detail how to do it:

Importance of hydration and rest

1. Hydration:
   During the massage, the tissues release toxins accumulated in the muscles and fascia. Drinking water after the session helps your body eliminate them more effectively.
   • Recommendation: Drink at least a large glass of water when you leave, and stay well hydrated throughout the rest of the day.

   One client who suffered from recurring muscle pain noticed that by properly hydrating after each session, her discomfort diminished more quickly and the benefits of the treatment lasted longer.

2. Rest:
   Massage and osteopathy activate your nervous system and promote muscle relaxation. You may feel a little tired after the session, which is completely normal.
   • Recommendation: Try to avoid strenuous or stressful activities after treatment and take time to relax.

   Practical example:
   One patient who tried to resume an intense workout right after her session noticed that her body did not respond as expected. She changed her approach and now uses the rest of the day for gentle stretching and relaxation, getting better results.

Tips to keep the benefits at home

1. Gentle stretches:
   Incorporating simple stretches into your daily routine can help maintain flexibility and prevent tension from returning.
   • Example: If we have worked on the lumbar area, some stretches such as bringing the knees to the chest while lying down can keep the muscles relaxed.
2. Correct posture:
   Many tensions come back from bad posture. Make sure you sit and move ergonomically.
   • Example: If you work long hours in front of a computer, use a lumbar support and adjust the height of your screen to keep your neck aligned.
3. Take care of your diet:
   Maintaining a balanced diet rich in fruits, vegetables and proteins can complement the work of massage, helping tissues to regenerate better.
4. Relaxation techniques:
   Meditation, yoga or simply taking a few minutes a day to breathe deeply can help you prolong your feeling of well-being.

When is it advisable to schedule your next session?

The ideal frequency of your sessions will depend on your specific goals and needs:

1. Specific pains or tensions:
   If you come with specific discomforts, we usually recommend a weekly or biweekly session until the symptoms subside.
   Example: A client with chronic neck pain noticed significant improvement after three consecutive weekly sessions. She then moved to a monthly frequency for maintenance.
2. Maintenance or relaxation:
   Whether you come to take care of your body preventively or simply to relax, a monthly session is ideal to maintain the benefits in the long term.
3. Athletes:
   If you exercise regularly, the frequency will depend on your level of activity and the impact on your body. It can vary between once a week and once every two weeks, depending on the intensity of your training.

Long-term benefits: building a wellness plan

Regular massage and osteopathy sessions not only relieve specific discomforts, but also contribute significantly to your long-term health. To maximize these benefits, it is important to adopt a comprehensive approach that combines work at the center with healthy habits in your daily life.

How a regular approach improves your physical and mental health

1. Reduction of accumulated tensions:
   Everyday life creates tension in muscles and joints. Regular sessions help to release these tensions before they become chronic problems, such as contractures or joint blockages.
   Practical example: A patient who suffered from back pain due to long office hours noticed that monthly sessions prevented the discomfort from returning, even during times of increased work stress.
2. Better mobility and flexibility:
   By consistently working on muscle tissue and joints, range of motion and muscle elasticity are improved. This is especially beneficial for athletes or older people.
3. Strengthening the nervous system:
   Chiromassage and osteopathy not only work on the physical body, but also influence the nervous system, reducing stress and anxiety levels. Over time, this translates into a calmer and more resilient mind.
   Practical example: One patient who combined her sessions with breathing techniques noticed a decrease not only in her neck stiffness, but also in her overall feeling of stress.
4. Preventing injuries and chronic pain:
   Maintaining a regular treatment plan allows imbalances to be detected and treated before they become more serious injuries or ailments.

Exercises and habits that complement your sessions

To enhance the effects of treatment, incorporating certain exercises and daily habits can make a big difference:

1. Daily stretches:
   Spend 5-10 minutes a day stretching the muscles that are most prone to tension.
   • Practical example: If you work sitting down, stretch your neck, shoulders and lower back to prevent stiffness.
2. Muscle strengthening:
   Complement your sessions with exercises to strengthen key muscles, such as your core, to protect your spine and improve your posture.
   • Example: Pilates or yoga are excellent options that combine strength and flexibility.
3. Maintain a correct posture:
   Small adjustments to your daily posture, such as sitting with your back straight and your feet flat on the floor, can help prevent tension from building up.
4. Hydration and nutrition:
   A balanced diet and adequate hydration promote muscle and joint health, helping tissues recover better after sessions.
5. Relaxation techniques:
   Meditation, conscious breathing or mindfulness exercises reduce accumulated stress, complementing the work of chiromassage and osteopathy.
6. Regular physical activity:
   Walking, swimming or doing low-impact activities keeps the body active and prevents tension from building up.

Building your wellness plan

A long-term wellness plan combines regular sessions with daily habits that reinforce results:

1. Custom Frequency: Define a frequency that suits your needs. For example, monthly sessions for maintenance or biweekly if you are working on specific ailments.
2. Incorporate good habits: Complement your sessions with exercises, good posture and a balanced diet.
3. Check your progress: From time to time, evaluate how you feel to adjust the plan to your current needs.

Testimonials and real cases: learning from other patients

The experiences of other patients can be a source of inspiration and guidance to understand how chiromassage and osteopathy can transform your well-being. Here I share some real stories and how different people have benefited from the sessions according to their goals.

Stories of transformation thanks to chiromassage and osteopathy

1. Relief from chronic cervical pain:
   • Case: Marta, a 42-year-old office worker, suffered from constant neck pain due to her posture at work and prolonged use of the computer. She had tried medication and occasional treatments without lasting success.
   • Transformation: In our sessions, we combine therapeutic massage with osteopathic techniques to release tension in the neck and shoulders, as well as correct joint blockages in the cervical spine. Within a few weeks, her pain was significantly reduced. She now has monthly maintenance sessions and feels much lighter.
   • Marta's comment: «I felt like I was living with pain as a normal thing. Now, not only have I overcome it, but I have also learned to take care of my posture.»
2. Stress and anxiety management:
   • Case: Jorge, a 35-year-old entrepreneur, came to Quiroesencia with non-specific muscle pain and difficulty relaxing due to stress.
   • Transformation: We used relaxing massages combined with gentle maneuvers in the diaphragmatic area, which not only relieved his physical tensions, but also helped him breathe better and feel calmer.
   • Result: Jorge complemented his sessions with breathing exercises that we suggested. Today he feels more balanced and with fewer episodes of anxiety.
   • Jorge's comment: "I didn't realize how much stress I was carrying until I let it go. It's like I can breathe again."
3. Improving sports performance:
   • Case: Laura, a 29-year-old amateur runner, was looking to improve her performance and prevent injuries, especially after suffering recurring discomfort in her calves and plantar fascia.
   • Transformation: During the sessions, we work on the leg muscles with deep massage techniques, releasing accumulated tension points. In addition, we perform osteopathic manipulations to improve the alignment of your hips and knees.
   • Result: Laura not only reduced her discomfort, but also improved her competition time by feeling her muscles lighter and more flexible.
   • Laura's comment: “I feel more connected to my body. Now I run without fear of something failing.”

How to take advantage of sessions according to different objectives

1. To relieve pain:
   • What to expect: Techniques focused on the affected areas, such as therapeutic massage to relax tense muscles or osteopathic manipulations to release joint blockages.
   • Advice: Be detailed in explaining where you feel discomfort and how it presents itself (stabbing, constant pain, etc.). This helps personalize your treatment.
2. To reduce stress:
   • What to expect: Relaxing massages combined with work on specific points that tend to accumulate tension, such as the neck, shoulders and diaphragm.
   • Advice: Take advantage of the session to completely disconnect, focusing on your breathing and letting go of any thoughts.
3. To improve sports performance:
   • What to expect: Deep massage to release tension in overworked muscles and osteopathic manipulations to optimize joint mobility.
   • Advice: Schedule sessions during key periods, such as after intense training sessions or before competitions, to ensure your body is in top condition.

At Quiroesencia, each session is designed to help you feel better, both physically and emotionally, adapting to your specific needs. 😊