30 Things Typically Included in a Spa Day

A spa day isn’t just about relaxation, it’s a full experience for your mind, body, and soul. From soothing massages to refreshing facials, each treatment helps you feel renewed and energized. 

Whether you want quiet moments of peace or indulgent pampering, this guide walks you through 30 things a spa day typically includes, so you don’t miss a thing.

• Plan Ahead: Arrive early and complete check-in forms to start your spa day smoothly.
  
  

• Personalize Your Experience: Share your preferences and goals so treatments match your needs.
  
  

• Indulge in Treatments: From massages and facials to baths and wraps, each offers relaxation and rejuvenation.
  
  

• Mind Your Wellness: Hydrate, enjoy light snacks, and use quiet moments to maximize benefits.
  
  

• Extend the Experience: Take home spa products and tips to maintain relaxation and self-care at home.

Arrive 10–15 minutes early to complete forms and provide medical information. Staff will review the day’s itinerary, explain procedures, and may offer a quick tour of the facilities. 

Some spas accept prepayment, others only at check-in. This process ensures you know what to expect and start your spa day smoothly.

Staff will ask about your goals, skin type, sensitivities, areas of tension, and massage pressure preferences. 

They may also check for allergies or medical conditions. Mentioning scents or music you enjoy allows treatments to be customized for your comfort and relaxation.

Aromatherapy is a popular spa ritual that uses essential oils to enhance relaxation, mood, and overall well-being. 

According to the Cleveland Clinic, essential oils are concentrated plant extracts with powerful benefits, from reducing stress and pain to improving sleep. 

Oils like lavender, peppermint, and frankincense are commonly used for their calming, anti-inflammatory, and antimicrobial properties. 

Research from the Evidence-based Complementary and Alternative Medicine Journal highlights that while specific aromas may not directly reduce stress, the expectation of relief itself can improve attention and post-stress recovery, showing how much our mind influences relaxation. 

WebMD emphasizes safety in spa treatments, recommending dilution (usually 1–5% in carrier oils), careful application, and attention to age, skin condition, and potential interactions to avoid irritation or toxicity. 

Moreover, a study in the Complementary Therapies in Medicine Journal found that aromatherapy significantly improves sleep quality while reducing anxiety, pain, and fatigue, especially when sessions last over 20 minutes or involve aroma massage. With mindful use, aromatherapy offers both sensory delight and measurable health benefits.

A foot soak is a simple yet powerful way to relax and refresh both your body and mind. Soaking your feet in warm water for 20 to 30 minutes can help soften the skin, ease muscle tension, and improve circulation. 

Adding Epsom salts is especially popular, as they may help relieve stress, reduce cramps, and support nerve and muscle function. 

For an extra calming experience, consider a few drops of lavender essential oil, known to boost relaxation through its soothing aroma. 

Herbs like chamomile, rosemary, and mint can enhance this effect, while ingredients such as ginger or rosemary are believed to stimulate blood flow, keeping your feet warm and energized. 

To maximize benefits, ensure the water is comfortably warm, mix essential oils with a carrier oil to prevent irritation, and pair your soak with quiet activities like reading or soft music. 

Afterward, pat your feet dry and apply moisturizer to lock in hydration, leaving your feet feeling soft, refreshed, and completely relaxed.

Facials are a cornerstone of spa days, chosen by about 60% of spa-goers looking to boost both skin health and relaxation. 

These treatments go beyond your daily skincare routine, offering deep cleansing, exfoliation, hydration, and even targeted therapies like microneedling or LED light therapy. 

As aesthetician Amanda Kanaan puts it, “A facial is like a big drink of water for your skin. After a treatment, your skin will look healthy, hydrated, and radiant.” 

From classic facials that suit beginners to hydrating, chemical peel, or laser options, there’s a treatment to address nearly every skin concern, whether it’s dryness, dullness, fine lines, or uneven texture. 

Regular facials not only enhance your skin’s appearance but also provide a soothing, stress-relieving experience. 

With their growing popularity, facials are now a top choice for anyone wanting visible results while indulging in a moment of self-care. Consulting a licensed aesthetician can help you pick the best facial for your skin type and goals.

Exfoliating body scrubs are a staple in many spa routines, and for good reason. Harvard dermatologists note that while exfoliation won’t erase wrinkles, it can brighten dull skin and help unclog pores, improving overall texture and appearance. 

There are two main types: physical exfoliants, like sugar, salt, pumice, or coffee grounds, which gently slough off dead skin, and chemical exfoliants, such as glycolic, lactic, or salicylic acids, which dissolve dead cells on a deeper level. 

Supporting ingredients like shea butter, coconut oil, glycerin, and honey help keep skin hydrated and calm irritation. 

Experts suggest using exfoliating scrubs once or twice a week for dry skin, and slightly more during warmer months to prevent oil buildup. 

The key is moderation, overdoing it can irritate or inflame the skin. Done correctly, a scrub leaves your skin smoother, more radiant, and touchably soft, making it a relaxing yet effective spa treat that’s well worth including in your self-care routine.

A body wrap covers the body in a mixture of ingredients, then wraps it warmly. Detoxifying wraps use minerals, clay, or seaweed to stimulate circulation and flush out impurities, while hydrating wraps use creams or oils to soften and nourish skin. 

Sessions last 30–60 minutes. Most wraps are safe for sensitive skin, but a patch test is recommended.

Hot stone therapy has deep roots, beginning thousands of years ago in ancient India, China, and Indigenous cultures, where heated stones were used for healing, balance, and purification. 

Over time, this practice evolved into the modern technique popularized in the 1990s through Mary Nelson’s LaStone Therapy, which helped bring it into today’s spas and wellness centers. 

Modern research shows that hot stone massage can ease stress, reduce anxiety, and relieve muscle tension, making it a favorite for deep relaxation. 

The heat gently melts away stiffness, improves circulation, and supports faster recovery by delivering oxygen-rich blood to tired muscles. 

It also calms nerve activity, helping reduce spasms and soreness. For safe and effective treatment, organizations such as the American Massage Therapy Association highlight the importance of proper temperature control and even recommend blending hot and cold stones. 

When used together, ending with a cooling application, they can reduce inflammation, ease discomfort, and leave the body feeling balanced long after the session ends.

A Swedish massage is often the heart of a relaxing spa day, and its benefits go far beyond simple comfort. 

Research highlighted by the Mayo Clinic Health System notes that massage can lower cortisol, the body’s primary stress hormone, helping you shift out of a fight-or-flight state and into genuine calm. 

This calming effect pairs beautifully with the physical relief Swedish techniques provide. Through slow, flowing movements and gentle kneading, the muscles warm up, tension eases, and flexibility improves. 

Clinical studies even report measurable boosts in blood and lymph circulation, as these strokes encourage better oxygen flow, reduce inflammation, and help clear out built-up waste in the muscles. 

Many clients also feel these results immediately. As shared by Tranquility Massage Wellness, people commonly report deeper sleep and noticeable tension reduction after a session, thanks to the massage’s soothing effect on both body and mind. 

Altogether, Swedish massage offers a scientifically supported blend of relaxation, improved circulation, and stress relief, making it a staple in any rejuvenating spa experience.

Deep tissue massage is often a highlight of a spa day, especially for anyone dealing with stubborn muscle tension or chronic pain. 

Research from the International Journal of Therapeutic Massage & Bodywork shows that deeper, more focused pressure can significantly improve muscle recovery, flexibility, and overall performance, particularly in team and strength athletes. 

Their randomized trial found that bi-weekly deep tissue sessions boosted strength, eased tightness in areas like the lumbar region and shoulders, and even improved joint mobility. 

Wellness experts, including those from the Mayo Clinic Health System, also note that this type of massage supports better circulation, reduced inflammation, improved sleep, and quicker recovery between workouts. 

Compared with lighter techniques such as Swedish massage, the firm pressure used in deep tissue work is especially effective at breaking down adhesions and targeting long-standing pain, making it ideal for people who need more than simple relaxation. 

Altogether, deep tissue massage blends therapeutic science with spa-day comfort, leaving you feeling restored, mobile, and genuinely refreshed.

Reflexology is a popular spa-day add-on because many people find it deeply relaxing, and recent research helps explain why. 

As highlighted in the Evidence-based Complementary and Alternative Medicine Journal, a large review of 26 randomized controlled trials involving more than 2,300 adults found that foot reflexology significantly reduced anxiety and depression while also improving sleep quality. 

The analysis even showed that longer and more consistent reflexology sessions led to better sleep outcomes. 

While reflexology doesn’t have the same level of high-certainty scientific evidence as more established spa therapies like Swedish massage, it continues to draw strong client praise. 

Many spa guests report feeling calmer, more balanced, and more refreshed after a session, and some prefer its gentle, holistic approach over other treatments. 

Compared with options like aromatherapy or deep-tissue massage, which have broader research support—reflexology may not always be the strongest clinically, but its high satisfaction rates and soothing, non-invasive nature make it a standout for stress relief during a spa day.

A scalp massage improves blood flow, promotes hair health, and reduces stress by calming the nervous system. 

Oils like coconut, jojoba, or lavender enhance nourishment. Sessions last 10–20 minutes and can be combined with other treatments for a full-body refresh.

Hand massages relax muscles, improve circulation, relieve tension, and reduce stress. Oils like almond or shea butter soften skin. Sessions last 10–15 minutes and help maintain flexibility, leaving hands warm and refreshed.

A manicure is one of the most relaxing parts of a spa day, offering both beauty and real health benefits. 

A professional spa manicure usually lasts 60–90 minutes, giving enough time for detailed nail care, soothing treatments, and relaxation. 

During this service, your nails are shaped, cuticles are gently cared for, and your hands are pampered with exfoliation, hydrating masks, or even paraffin wax for deep moisture. 

Dermatologists note that regular manicures help improve hygiene, prevent infections, boost circulation, and keep nails strong and skin soft. 

Spa-grade manicures also use higher-quality products, like rich creams, aromatic scrubs, and nourishing oils, and often include extended hand and arm massages that you won’t typically get in a basic salon manicure. 

These added touches not only elevate the experience but also support healthier nails and smoother, rejuvenated skin. 

Whether you choose a simple polish or a full luxury treatment, a manicure is a valuable part of a spa day that blends care, comfort, and wellness.

Pedicures clean, shape, and beautify nails while softening skin and preventing foot problems. Spa pedicures add exfoliation, massage, and hydration. 

Sessions last 45–60 minutes. Regular pedicures improve dry or cracked skin and maintain healthy feet.

A soothing hydrotherapy or Jacuzzi soak is more than just a relaxing treat, it’s backed by real science. 

The North American Journal of Medical Sciences notes that water therapy has long been used to support the body, with warm-water immersion shown to influence multiple systems, from circulation to muscle tension. 

Research on warm-water soaking also highlights its stress-relief benefits; studies reviewing water immersion report that gentle heat can affect cardiovascular and neuromuscular responses, helping the body unwind and even improving sleep quality. 

When it comes to the ideal experience, findings suggest that soaking in water between 100°F and 104°F for about 15–30 minutes encourages stronger blood flow, eases tight muscles, and activates the parasympathetic nervous system, the part responsible for deep relaxation. 

Healthcare sources such as the Cleveland Clinic also point out that hydrotherapy can support recovery by reducing joint pressure and offering a low-resistance way to move comfortably. 

Altogether, a warm soak blends comfort with evidence-based benefits, making it a meaningful part of any spa day.

Steam rooms use moist heat to open pores and relax muscles. Sessions last 10–20 minutes at around 110–115°F. 

Benefits include improved circulation, tension relief, and refreshed skin. People with heart or respiratory conditions should avoid steam. Showering before and after helps hygiene and maximizes effects.

A sauna session is one of the most relaxing parts of a spa day, offering warmth that not only soothes the mind but also supports the body in meaningful ways. 

Research highlighted in the Evidence-based Complementary and Alternative Medicine Journal notes that regular dry sauna use may enhance circulation and gently elevate heart rate as the body works to maintain balance during heat exposure. 

Meanwhile, insights from the Experimental Gerontology Journal suggest that repeated sauna sessions help the body adapt to heat, supporting muscle recovery and easing stress through beneficial neuroendocrine and cardiovascular responses. 

For a safe and enjoyable experience, wellness guidelines typically recommend staying in a traditional sauna for 5–20 minutes at 70°C–93°C, especially if you’re already comfortable with heat. 

Beginners, however, should start slower and hydrate well before and after. Combined, these findings show why a simple sauna session can feel so restorative, offering calm, comfort, and subtle health benefits all at once.

Mud baths use mineral-rich mud or clay to detoxify and soften skin. They relax muscles, reduce stress, and soothe anxiety. 

Spas provide guidance and amenities for comfort. Pregnant women should consult a doctor. Mud baths offer a relaxing and grounding spa experience.

Aromatherapy steam adds essential oils to warm steam, hydrating skin and promoting relaxation. Oils like lavender, eucalyptus, or chamomile calm the mind. 

Sessions last 10–15 minutes. It can reduce stress and replicate a spa-like experience at home using hot water and a few drops of oil.

An herbal or mineral bath is often one of the most relaxing parts of a spa day, and science shows it can offer real health benefits. 

Mineral baths, rich in magnesium, sulfur, calcium, and other natural compounds, have been widely studied and are known to ease joint pain, soothe sore muscles, improve skin conditions like eczema or psoriasis, boost circulation, and lower stress levels. 

The warm water helps relax the body, while the minerals support healing and calm the nervous system. 

Herbal baths, though studied less in the West, also provide benefits. Herbs like lavender, chamomile, eucalyptus, and rosemary can help reduce inflammation, support better sleep, clear congestion, and gently nourish the skin. 

Together, the warmth, soothing scents, and natural ingredients create a deeply calming experience that helps the body unwind and the mind reset.

Body moisturizing treatments use creams, oils, or lotions to hydrate and soften skin. They help dry skin and are usually safe for sensitive skin. 

Sessions last 30–60 minutes and often include massage for absorption. Treatments lock in moisture after steam or exfoliation, leaving skin smooth and refreshed.

Hot towel treatments place warm, moist towels on hands, feet, or other areas. They relax muscles, improve circulation, and soften skin. 

Hands and feet benefit most. This treatment can also be done at home by wrapping hot, damp towels around sore areas.

A key part of any spa day is a meditation or relaxation session, which can do wonders for both mind and body. 

The American Psychological Association highlights that mindfulness-based practices, studied in over 200 research papers, are particularly effective at reducing stress, anxiety, and depression. 

Mindfulness can even support people managing specific challenges like chronic pain, smoking, or depression relapse. 

UC Davis Health explains that meditation helps lower stress-related hormones such as cortisol, bringing a sense of calm and clarity. 

Regular practice can improve memory, attention, sleep, and even compassion toward yourself and others. 

Meditation encourages you to notice your thoughts without judgment, focus on your breath, and gently return to the present moment when your mind wanders. 

Over time, these sessions not only reduce stress but also foster emotional resilience, helping you respond to challenges with less reactivity. 

Incorporating even a few minutes of meditation into your spa routine can leave you feeling renewed, centered, and deeply refreshed.

One of the small but powerful touches in a spa day is offering herbal teas or fruit-infused water. 

These beverages do more than refresh, they actively support your body and mind. Sipping chamomile, peppermint, ginger, or green tea helps reduce stress, soothe digestion, and provide antioxidants that boost overall wellness. 

Infused waters with cucumber, lemon, mint, or berries enhance hydration, aiding natural detoxification and keeping muscles and skin healthy, especially after treatments like saunas or massages. 

Studies also show that staying hydrated helps regulate stress hormones and improve mental clarity, making relaxation deeper and more lasting. 

Beyond physical benefits, these drinks create a welcoming, sensory-rich ritual, warming cups, delicate aromas, and vibrant colors set the tone for calm and indulgence. 

Offering them shows attention to detail, reinforces the spa’s wellness focus, and extends the sense of luxury, leaving clients refreshed, nourished, and truly cared for throughout their visit.

Spas offer light snacks like fresh fruit, nuts, vegetable sticks, yogurt parfaits, or protein bars. These options provide energy without feeling heavy and help maintain focus and relaxation between treatments.

Skin is cleansed and moisturized before makeup. Light foundation or tinted moisturizer gives a natural glow. 

Apply makeup after facials for best results. Professional spa services can provide a dewy, fresh look. Long-lasting formulas and setting sprays keep makeup intact throughout the day.

Spa hair treatments include deep conditioning, scalp massages, and keratin smoothing. These repair damage, add shine, and control frizz. 

Sessions usually last 30–60 minutes. Regular treatments keep hair healthy and manageable, leaving it ready to style.

Relaxation lounges are quiet spaces for meditation, reading, or napping. Spending 10–30 minutes helps the body absorb treatment benefits and enhances overall relaxation. Some lounges are silent, others allow soft conversation.

Spas offer products like facial masks, body creams, and essential oils for home use. Choose gentle options for sensitive skin and ingredients like antioxidants or hyaluronic acid. 

Using these products lets you recreate a mini spa experience at home and extend the benefits of your visit.