Between sessions
Small practices that carry the work forward.
One of the goals of massage therapy is not only to help you feel better during your session, but to help your body stay supported between visits. These are the notes I send clients and the short videos I recommend, kept here so you can come back to them.
Notes from Valerie
A monthly note on what the body is doing and one small thing to try. Newest first.
October 2026
The Space Between What Happens and What Happens Next
Over the past few months, we've been exploring the conversation your body is having with you all the time.
September 2026
When Your Nervous System Is Activated And How To Help It Settle
Over the past two months, we've explored how your body communicates with you and why it may hold onto tension during times of stress.
August 2026
Your Nervous System Shapes More Than You Think
Last month, we explored how your body is always communicating with you. This month, let's look at why it holds onto tension.
July 2026
Your Body Is Always Communicating
“How’s your body feeling? What is it communicating?”
May 2026
A Simple Somatic Practice to Help You Notice What Your Body Is Communicating
One of the goals of massage therapy is not only to help your body relax during your session, but also to help you become more aware of what your body is…
May 2026
What is somatic work? A simple breathing practice for between sessions
One of the goals of massage therapy is not only to help you feel better during your session, but also to help your body continue feeling supported between…
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Videos I send clients
None of these are mine. They're from physical therapists, osteopaths and movement coaches whose approach matches how I work: slow, gentle, nothing that asks you to push through pain. Each one has a line on why I share it.
These are general exercise videos from therapists and coaches I trust, not a prescription. Move slowly, stay inside what feels comfortable, and stop if anything hurts. If you are unsure whether something is right for you, ask me at your next session.
Neck, headaches and jaw
For the tugging, the ache at the base of the skull, and the head that drifts forward of the shoulders.
If your neck feels like it is being pulled rather than just stiff, this is usually the first thing I have people try at home.
Tugging feeling in your neck? by Dr. Joe Damiani, PT, DPT, on YouTube
For the spot where the neck meets the shoulders, the one that aches after a day at a screen.
Fix that pain at the base of your neck by The PT Initiative, on YouTube
Headaches that start at the back of the skull often trace to the head sitting forward of the shoulders. Short and easy to remember.
Forward head posture, three exercises by Tone and Tighten, on YouTube
Desk shoulders and upper back
If you sit for a living. Doable at your desk.
I send this to almost every desk worker I see. Do it at your desk, nobody will notice.
Upper back pain? Desk worker exercises by One&All Osteo, Physio, Remedial Massage, on YouTube
Two movements, no equipment. If you only do one thing between sessions, this is a good one.
Two exercises that reverse the effects of sitting by Posture Guy, on YouTube
Most people try to fix posture by forcing their shoulders back, which just adds tension. This explains what to do instead, and it matches how I work.
Stop pulling your shoulders back for better posture, do this instead by Conor Harris, on YouTube
Hips and low back
Gentle, floor or chair. For hips that lock up after sitting or driving.
Gentle, and it works for hips that feel locked after a long drive or a long day in a chair.
Sitting all day? Hip reset for tight, pinchy hips by Christina Nicci, on YouTube
Low back pain often starts with hips that are not doing their job. These build the support so your back can stop bracing.
Four hip stability exercises for pelvic control by Christina Nicci, on YouTube
For the ache right at the back of the pelvis. Slow, on the floor, no straining.
Relieve hip, sacroiliac and low back pain, three exercises by Dr. Mandell, on YouTube
Breath and settling
For a stressful minute, the end of the day, or when your body is holding more than you can name.
If reading the steps is not your thing, watch the square. Same practice, seventeen seconds.
Box breathing, 4-4-4-4 by Pocket Breath Coach, Luke Horton, on YouTube
For before bed or the moment you get home. Put it on, close your eyes, let it lead.
Breathing exercises with guided meditation, five minutes by Take a Deep Breath, Mike Maher, on YouTube
A tiny practice for when your body is holding more than you can name. No explaining required, which is the point.
Simple somatic release by Danielle Matthews, on YouTube
Gentle movement
For anyone who wants to move more and would rather hold onto something while they do.
Gentle enough for anyone, holding a chair the whole time. Good for clients who want to move more but are nervous about falling.
Better balance starts with this chair routine by Sarah Starr, HappyYogaTV, on YouTube