After your morning run, gym workout or game of basketball, why not try a few of these self-massage treatments to help your body recover. All of these movements/exercises can be performed to each body part for about 3-5mins each, as long as an injury has not been sustained during your chosen exercise. You can also increase the pressure of the muscle release by crossing one leg over the other, carrying out the movements to focus on one leg at a time. If you find any sore spots within the muscles, stop and hold pressure on them until they soften.
All stretches and exercises are to be performed carefully and controlled. At NO stage should an exercise, stretch or massage cause an increase in pain, or symptoms of a condition. If so or before performing these exercises, consult your health care practitioner for advice and appropriate treatment.
Feet
Place a tennis ball on the ground and place your foot on top. Gently roll the ball on the base of your foot from your toes to your heel. Allowing your foot and toes to curl and flex over the ball. The movement can be separated into three lines (medial arch, middle and outer portions of the foot). This can be performed seated or standing.
Calves
Sit upright on the ground with your legs straight in front of you and arms behind. Place a foam roller under the middle of your lower legs. Push through your arms to lift your bottom off the ground, and slowly move your body back and forth, moving the roller from your knees to your ankles. Keep your feet relaxed and allow the muscles to soften and mould over the roller.
Hamstrings
Same position and procedure as the calves, but this time place the roller under the middle of your thighs. Again use your arms to move your body, allowing the roller to move from the base of your buttocks to behind your knees. Try to keep your legs relaxed and not fight the pressure from the roller. To release all areas of the hamstrings, shift your body weight to the left and right or rotate your legs inwards and outwards, and continue with the movement.
Gluteals
Use the same body position but this time, sit on the roller. Use your arms and heels to move your body, to allow the roller to move from the crest of your hips to the “sit bones” of your bottom. Shift position of your body slightly left and slightly right, so you are able to roll all portions of your gluts.
Quadriceps
Lay face down on the floor with the foam roller underneath the front of your thighs. Take the weight of your upper body in your arms, and slowly roll your legs back and forth over the roller from your knee to your hips. Keep your legs relaxed and core tight (no sagging in the middle). Shift your position to allow the inside or outside of your thigh to be rolled.
Tibialis Anterior (Front of your shins)
Begin by being on all fours. Place the roller at the top of your lower legs, just under your knees. Have your hands on the ground in front of you for support. Keep your back straight by tightening your core. Use your thighs and hips to pull your body over the roller. Roll back and forth from your knees to your ankles.
Finish by giving all the areas a nice long stretch!
To book a Remedial Massage / Myotherapy appointment with Simon, please call our friendly receptionists on 1300 859 887. To view Simon’s profile, please click here.
