After exercise your muscles need lighter, slower movements to release tension and stimulate bloodflow. You can do this immediately after exercise, or after showering, when you are warm and beginning to relax. Then you can sit and release all tension afterwards.
Step 1. Start the rubbing massage again, but this time at the ankle, moving upwards over the shin or calf, to the thigh, buttocks and lower back.
Step 2. Now knead lightly from just above the ankle, working your way slowly up to the lower back. Be careful! Hard-worked muscles can be very sensitive to pain after sporting activity. Keep the pressure of your massage light and be careful not to cause any pain.
Step 3. To completely relax the muscles after exercise, repeat the light rubbing massage one last time, starting at the ankle, but using even less pressure. It’s almost a stroking movement that you finish off with – a thank you to your body for the hard work that it’s done for you.
Don’t forget to repeat the massage on the shoulders and arms after upper body exercise too. Finally, lie down on your back on a mat or other soft surface, and fold your hands together on your stomach. Breathe in and out from the abdomen several times, feeling your hands rise and fall. This helps venous backflow from the legs and supports muscle regeneration.
Please note: The tips given here are not intended to replace medical massage treatment by qualified therapists in cases of injury or underlying medical problems. You should always check with a doctor beforehand if you have any pre-existing injury or illness, before you begin any type of massage, even as part of your own wellness regime.