Aftercare That Actually Helps: What to Do After a Session (and What to Skip)
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After a Rolfing® Structural Integration® session (or any focused hands-on session), many people ask the same thing:
“What should I do now?”
The short answer is: give your system good information, not more intensity. Your body and nervous system need a bit of time to register changes, test them in real movement, and decide what to keep.
This article is for education and orientation only. It does not replace medical advice, diagnosis, or treatment.
1) The goal of aftercare: integration, not perfection
A session can change how you sense yourself: pressure distribution, ease of breathing, how your feet meet the ground, how your spine stacks.
Aftercare is not about “holding” the result. It’s about: - giving your nervous system calm, clear feedback - letting your body explore new options in everyday movement - avoiding overload that forces you back into bracing
A useful principle: less is more for the first 24 hours.
2) What to do after a session (simple and effective)
Move gently (yes, movement matters)
Light movement helps your system “map” changes: - a 10–30 minute walk - easy cycling - gentle mobility in a comfortable range - normal daily movement with a bit more attention
Hydrate and eat normally
No special detox rules. Just support recovery: - drink water as you normally would (a bit more if you tend to under-drink) - eat a normal meal with enough protein and carbs
Notice, don’t judge.
Body awareness is a huge part of integration. Try: - “What feels different when I stand?” - “Where do I brace less?” - “What feels clearer or more stable?”
If something feels odd, that does not automatically mean something is wrong. It can be your system updating its “settings”.
3) What to skip (or at least postpone)
Heavy workouts right after a session
What I generally do not recommend is a heavy strength session, intense intervals, or a hard class immediately afterwards.
Why? Because high intensity can: - override subtle changes - increase bracing - load tissues and joints before your coordination has caught up
Competitions and performance peaks
If you have a competition, a major performance, or a very important training session, it’s usually better to plan your bodywork so you have recovery time in between.
A simple rule: don’t schedule your session right before something where you must perform at 100%.
4) “But I have plans today” — what I usually say
Real life happens. If you already have something scheduled the same day, I generally let you do it.
The key is how you do it: - keep intensity moderate - prioritise good technique and pacing - stop if your body says “enough”
5) Your body awareness matters (and your training background changes the rules)
Aftercare is not one-size-fits-all.
A sports professional (or someone who trains regularly) often has more freedom because their system is used to demanding activity and they can regulate load well.
If you are less trained, under-recovered, stressed, or very sensitive to change, you may need more simplicity: - lighter movement - more rest - fewer inputs
The best aftercare is the one that leaves you feeling: - more grounded - more coordinated - and not “wrecked”
6) A practical 24-hour aftercare plan (optional)
If you like structure, try this:
1. Right after the session: 5–10 minutes of easy walking and breathing
2. Later that day: a relaxed walk (10–30 minutes)
3. Evening: early night if possible; keep screens and stimulation lower
4. Next day: return to training, but start at 70–85% and see how your body responds
Body & Beyond take
The best integration happens when you combine good hands-on work with real-life movement — and you give your nervous system time to adapt.
If you’re unsure what’s appropriate after your session, ask. We can tailor aftercare to your schedule, training level, and goals
Professional qualifications
Rolfing® is a registered service mark of the Dr Ida Rolf Institute of Structural Integration
Sharon Wheeler's ScarWork™ refers to the specific methodology developed by Sharon Wheeler
All trademarks mentioned remain the property of their respective owners
Professional standards All medical and scientific statements are based on current research and professional experience. As an alternative practitioner in training, I work according to the strict guidelines of the German Alternative Practitioners Act.
About the author:
Tobias Elliott-Walter is a certified Rolfer® Structural Integration Practitioner, ScarWork™ specialist, Sivananda Yoga Teacher, and international mentor based in Saarbrücken, Germany. With over two decades of global leadership experience across Europe, Asia, the Middle East, and North America, Tobias brings a unique, culturally sensitive approach to bodywork and holistic health.
His practice combines structural bodywork, movement, nutrition, stress management, and mindfulness to help people move, feel, and live better. Tobias is passionate about empowering clients—especially expats, professionals in transition, and those navigating change—to take charge of their wellbeing and personal growth. Sessions are available in both English and German, in-person or online, with flexible options for international clients.
Qualifications:
Certified Rolfer® (European Rolfing® Association, Munich)
ScarWork™ practitioner for integrative scar therapy
Certified Sivananda Yoga Teacher (Bahamas Ashram, 2018)
Alternative practitioner (Heilpraktiker) in training
Tobias’s work is grounded in research-informed strategies, international mentoring experience, and a holistic perspective that values collaboration, adaptability, and lifelong learning. He is committed to supporting each client’s unique journey toward sustainable health—wherever they are in the world.
Important note:
This article is for information purposes only and does not replace medical advice. The information shared here is based on current scientific research and practical experience. If you have any health complaints, please consult your doctor or therapist.
© 2026 Tobias Elliott-Walter. All rights reserved.
