Self-Massage for Athletes   

A Revolutionary Approach to Improved Fitness and Health

Gliding
Try It: Try 7 light gliding strokes up and down your upper leg. Slightly vary the location and intensity of each stroke. Then try it on your other leg.

Purpose: Gliding is a good beginning for every massage. It warms your skin, and sends a message to your body that a massage is coming.

Stroke Description: Glide your hand over your skin.

Note: Massage therapists call this stroke by its French name effleurage which means gliding or skimming.

Tips: Velocity, volume, and intensity are three variables you can use to change the effect each stroke has on you.

Volume: Try covering more skin with each stroke by spreading your fingers wide or make a V with your hand.

Velocity: Try varying the speed of your strokes.

Intensity: Try varying the intensity of each stroke.


Squeezing

Try It: Interlace your fingers. Rest the heels of your hands on either side of your thigh and squeeze your hands into your thigh muscles (quads). Try 7 slow quad squeezes. Slightly vary the location and intensity of each squeeze. Now, try it on your other leg.


Purpose: Squeezing warms muscles, increases circulation, and speeds recovery.


Stroke Description: Bring pressure to bear on a muscle. Try squeezing your left biceps with your right hands. It really is as simple as squeezing the muscle. It should feel good.


Note: Massage therapists call this stroke compression.


Squeezing & Rolling
Try It: Squeeze and roll the muscle between your neck and shoulder. It’s hard to tell from the photo that he’s doing anything other than squeezing the muscle. But you should in addition to squeezing your muscle also pull or roll the muscle between your fingers. Try it. First squeeze the muscle, just like you did above. Then pull it a little and roll it in a small circle of back and forth. Try 7 slow Squeeze & Rolls on your trapezius muscle varying the intensity of each stroke. Let your muscles relax.

Purpose: Squeezing & Rolling increases your circulation and warms your muscles. It also gives your fingers a good workout.

Stroke Description: This is a two step stroke. First squeeze the muscle just like you did above. Then pull the muscle and roll it between your fingers. The rolling motion moves the muscle up-and-down; it pulls the muscle away from your body. It’s similar to kneading dough.

Note: Massage therapists call this stroke by the French word, petrissage, which means kneading.



Pressing
Try It: Take off your shoes and socks, and give your foot a poke. Press your thumb into the bottom of your foot and your other four fingers into the top of your foot. Try 7 slow presses. Experiment by varying intensity and moving your fingers slowly over your foot. Try it on your other foot.

Purpose: The press is powerful because it activates acupoints, triggers trigger points, jump-starts circulation, and sends endorphin cocktails flowing to every cell.

Stroke Description: Press or poke a muscle into the bone, using one or more fingers, fists, or elbows. Hold the press from 1 to 30 seconds.

Note: Massage therapists call this stroke compression.




Pressing & Rolling                       Try It: Starting at your solar plexus, press and roll your abs. Perform a series of small circular rolls with your fist moving clockwise, until you’ve covered your entire belly with your fist. Slightly vary the intensity of each stroke. Alternately, relax and flex your abs. Feel the difference between pressing and pressing & rolling your abs. It’s like night and day.

Purpose: Pressing & Rolling activates acupoints, triggers trigger points, jump starts circulation, and sends endorphin cocktails cruising to stimulate every cell in your body.

Stroke Description: The Press & Roll is the Press with a twist. Press the muscles into the bone to compress them. Then roll or rotate your press. The fingers, elbows or fists can be used to press and roll the muscles

Note: This stroke can be used for deep tissue massage.



Drumming
Try It: Drum your quads. Use the sides of your hands to tap your thighs. Slightly vary the location of each stroke. Let your leg relax. Focus on the rhythm and feeling of each stroke.

Purpose: Drumming is an energizing, stimulating stroke, used to get you moving.

Stroke Description: Lightly drum or tap your hand on your body. By varying the part of your hand drumming your body, the feeling of the stroke changes. Some examples are: open flat hand, open cupped hand, side of hand, fist, knuckles, side of fist, and fingertips.

Note: Massage therapists call this stroke tapotement. It means drumming.






Rock & Roll
Try It: Play your favorite dancing music and let it play you.

Purpose: To massage your internal organs and increase your circulation. To move your entire human being: body, mind, and spirit. To warm, ready, and strengthen your muscles. Rock & Roll is a great way to prepare for any activity.

Stroke Description: Dance to Rock & Roll music or any music that moves you. Most people don’t think of dancing as a massage stroke, but it is. Dance massages everything that lives inside you and increases your circulation.

Note: Massage therapists don’t use this stroke, but you should.
















Technique: 7 Strokes

Learn these seven simple massage strokes and a great massage will never be farther away than your fingertips.

Every Good Workout Deserves a Massage

 

Phone 303.545.6462, Two Hand Press, LLC,
PO Box 4236, Boulder, Colorado 80306