Dan Go
@FitFounder
Getting a massage is one of the best legal performance enhancers on the planet. But most people don't have the time or money to get one. It's all good because you can get a massage in the comfort of your home using a few simple, inexpensive tools. Here's how:
Benefits of getting a massage 1. Stress Relief and Mental Health 2. Muscle Recovery and Flexibility 3. Enhanced Immune Function 4. Improved Circulation and Lymphatic Drainage 5. Better Posture and Reduced Pain 6. Enhanced Sleep Quality You'll need a foam roller and a tennis ball to get a great self-massage. Here's how to do it in the comfort of your own home:
Foot massage Tool: Tennis ball, lacrosse ball, or golf ball Roll your foot around the ball and look for areas of sensitivity. If you find an extra sensitive area, it may be a trigger point. So stop, stay, and hold on to that spot. Breathe for 30 seconds until the pain dissipates.
Glute massage Tool: Tennis ball, lacrosse ball, or foam roller Roll your glute around the tool of choice and look for areas of sensitivity. If you find an extra sensitive area, it may be a trigger point. So stop, stay, and hold on to that spot. Breathe for 30 seconds until the pain dissipates.
Upper back massage Tool: Foam roller or a small ball against a wall. Roll your upper back around the foam roller horizontally and vertically to look for areas of sensitivity. When you find an extra sensitive area, it may be a trigger point. So stop, stay, and hold on to that spot. Breathe for 30 seconds until the pain dissipates.
Lat massage Tool: Foam roller or a small ball on the floor. Roll up and down on the foam roller underneath your armpit to look for areas of sensitivity. When you find an extra sensitive area, it may be a trigger point. So stop, stay, and hold on to that spot. Breathe for 30 seconds until the pain dissipates.
IT Band massage Tool: Foam roller Roll up and down on the foam roller on the outer side of your upper leg to look for areas of sensitivity. When you find an extra sensitive area, it may be a trigger point. So stop, stay, and hold on to that spot. Breathe for 30 seconds until the pain dissipates.
Adductor massage Tool: Foam roller Roll right and left on the foam roller on the inner side of your upper leg to look for areas of sensitivity. When you find an extra sensitive area, it may be a trigger point. So stop, stay, and hold on to that spot. Breathe for 30 seconds until the pain dissipates.
Calf massage Tool: Foam roller Roll up and down on the foam roller on the back of your lower leg (calf) to look for areas of sensitivity. When you find an extra sensitive area, it may be a trigger point. So stop, stay, and hold on to that spot. Breathe for 30 seconds until the pain dissipates.
Rules for self massage 1. Don't just massage in a straight line. Lean into different angles to find areas of tightness. 2. Nasal breathing while massaging to get your body into a parasympathetic state. 3. Aim for 30 to 60 seconds for each area of the body. 4. If you do these before a workout, keep it to 30 seconds per body part. Great times to do massage is before a workout, between desk sessions, and right before you go to sleep.
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