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Work With Your Body, Not Against It: A Massage Therapist on Tension, Rest and Recovery in Menopause
More tension, more stiffness, slower recovery. A registered massage therapist explains why your body feels different in perimenopause, and the small daily habits that bring more ease.
For many women, perimenopause doesn't announce itself with a single symptom. It shows up as a feeling that the body has quietly changed: more tension, more stiffness, and slower recovery.
We spoke with Alecia Dawn, a registered massage therapist, about what she sees in her treatment room, how stress and sleep show up in the body, and the simple practices she shares with clients between sessions.
Your body is changing, and that's not a sign something is wrong
"One of the biggest things I notice is how surprised women can be by how differently their bodies begin to feel during perimenopause," says Alecia. "More tension, stiffness, aches, changes in recovery, or simply feeling like their body isn't responding the way it used to."
Her message for women is reassuring: "Our bodies are meant to change. This doesn't necessarily mean something is wrong or that the body is breaking down. It is a transition, and our needs can change along with it."
Rather than pushing through, she encourages curiosity. "When we learn to work with our changing bodies instead of against them, I believe we can create much more ease."
How stress and sleep show up in your muscles
Many of Alecia's clients describe more persistent muscle tension, stiffness or soreness, and find they don't bounce back from physical stress as quickly as they used to.
"From a massage therapy perspective, I see how closely the nervous system and muscles are connected," she explains. "When someone is under chronic stress or isn't sleeping well, the body can have a harder time letting go of tension and recovering."
Sleep plays a particularly big role. When it's disrupted, Alecia says, "everything can feel harder: exercise recovery, pain tolerance, energy, mood, and our ability to manage stress." That's why she doesn't treat tension as a purely local problem. She looks at the whole person.
The foundations, plus one breathing practice to try today
Alecia keeps the everyday supports simple: wholesome food, enough protein, hydration, quality sleep, regular movement and ways to manage stress.
Breathwork is one of her favourite tools. Diaphragmatic breathing uses slower, intentional breaths to support the body's relaxation response. Here's how to try it:
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Place one hand on your lower abdomen and one on your chest.
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Breathe slowly into your belly and feel it rise, keeping your chest and shoulders relaxed.
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Exhale slowly, gently drawing your navel toward your spine.
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Let your exhale last a few seconds longer than your usual breath.
"Even a few breaths can help you pause, settle, and reconnect with your body."
Move a little, often
Alecia encourages women to think about movement throughout the day, not only during a workout. Two easy desk-friendly resets:
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Open your chest: interlace your hands behind your head, open your elbows and gently look upward to let gravity open the front of your body.
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Release tight hips: try a seated figure-four stretch.
"These small movements can release tension, wake you up, and help you refocus without leaving your desk." Along with regular strength training, walking and hydration, they all support recovery.
Keep your supplement routine simple
Magnesium, collagen, creatine and electrolytes are the supplements Alecia hears about most. Her advice: choose quality, and attach supplements to habits you already have so they're easy to remember. For example, magnesium as part of your evening routine around 8 pm, or collagen in your morning coffee.
"I encourage women to add a few simple habits they can maintain rather than continually adding more. Consistency is often more valuable than having a complicated routine."
The takeaway
Pay attention to what your body is asking for. Rest when you need to, move when you can, and build a few habits you can keep. As Alecia puts it, "Small, consistent changes throughout the day can make a meaningful difference."
