Massage to relieve tired muscles

Photos showing how the foam roller and the stress ball can be used to massage tight and sore muscles
Single Calf Muscle Release Technique. Sit on the floor with your legs straight. Place a foam roller beneath one calf. Place the rest of your bodyweight on your hands and the other foot. Roll the calf muscle backwards and forwards on the foam roller for 30 seconds. This will help release tension in the calf muscles. Repeat this movement on the other calf muscle.

Single Calf Muscle Release Technique. Sit on the floor with your legs straight. Place a foam roller beneath one calf. Place the rest of your bodyweight on your hands and the other foot. Roll the calf muscle backwards and forwards on the foam roller for 30 seconds. This will help release tension in the calf muscles. Repeat this movement on the other calf muscle.

Double Calf Muscle Release Technique. Sit on the floor with your legs straight. Place a foam roller beneath both calf muscles. Place the rest of your bodyweight on your hands. Roll the calf muscles backwards and forwards on the foam roller for 30 seconds. This will help release tension in the calf muscles.

Double Calf Muscle Release Technique. Sit on the floor with your legs straight. Place a foam roller beneath both calf muscles. Place the rest of your bodyweight on your hands. Roll the calf muscles backwards and forwards on the foam roller for 30 seconds. This will help release tension in the calf muscles.

Single Hamstring Release Technique. Sit on the floor and position a foam roller under one hamstring. Place the rest of the bodyweight on one foot and both hands. Roll the hamstring backwards and forwards o the foam roller  for 30 seconds. This will release tight muscles in the hamstring. Repeat this movement for the other hamstring.

Single Hamstring Release Technique. Sit on the floor and position a foam roller under one hamstring. Place the rest of the bodyweight on one foot and both hands. Roll the hamstring backwards and forwards o the foam roller for 30 seconds. This will release tight muscles in the hamstring. Repeat this movement for the other hamstring.

Double Hamstring Release Technique. Sit on the floor and position a foam roller under both hamstrings. Place the rest f your bodyweight on both hands. Roll your hamstrings backwards and forwards on the foam roller for 30 seconds. This should release tension in the muscles of the hamstrings.

Double Hamstring Release Technique. Sit on the floor and position a foam roller under both hamstrings. Place the rest f your bodyweight on both hands. Roll your hamstrings backwards and forwards on the foam roller for 30 seconds. This should release tension in the muscles of the hamstrings.

It Band Release Technique. Lie on your side, place a foam roller on the side of your thigh. With the aid of one foot and both hands, roll the foam roller up and down on the IT Band for 30 seconds.  Then massage the IT Band on your other leg. This will help relieve tightness in the IT band.  Note, this release technique can be painful, to manage the amount of pain you can place more of your bodyweight on your grounded foot and both hands.

It Band Release Technique. Lie on your side, place a foam roller on the side of your thigh. With the aid of one foot and both hands, roll the foam roller up and down on the IT Band for 30 seconds. Then massage the IT Band on your other leg. This will help relieve tightness in the IT band. Note, this release technique can be painful, to manage the amount of pain you can place more of your bodyweight on your grounded foot and both hands.

Thigh Muscle Release Technique. Lie on your front. Place a foam roller on your left thigh. With the aid of your hand roll the thigh muscle up and down on the foam roller for 30 seconds. You should feel tension in the thigh muscle being released. Massage the other thigh muscle.

Thigh Muscle Release Technique. Lie on your front. Place a foam roller on your left thigh. With the aid of your hand roll the thigh muscle up and down on the foam roller for 30 seconds. You should feel tension in the thigh muscle being released. Massage the other thigh muscle.

Adductor Massge. Lie on your front, grab a foam roller and place it on your lower left thigh. Rotate your foot away from your body so that the adductor is placed on the foam roller. With the aid of your hands roll  forward and backwards for 30 seconds to release tension in the adductors. Massage the other adductor.

Adductor Massge. Lie on your front, grab a foam roller and place it on your lower left thigh. Rotate your foot away from your body so that the adductor is placed on the foam roller. With the aid of your hands roll forward and backwards for 30 seconds to release tension in the adductors. Massage the other adductor.

Medial Glute Release Technique. Sit on the foam roller and position it on the side of your glute muscles. Slowly roll your medial glute backwards and forwards for 30 seconds to release tension on the medial glute. Then massage the medial glute muscle on the other side.

Medial Glute Release Technique. Sit on the foam roller and position it on the side of your glute muscles. Slowly roll your medial glute backwards and forwards for 30 seconds to release tension on the medial glute. Then massage the medial glute muscle on the other side.

Finding the right position on the hip with a trigger point therapy ball. Use a finger/thumb to poke and prod the painful area of the hip to be massaged. That is where you will place the trigger point therapy ball when you lie on your side in the cradle position.

Finding the right position on the hip with a trigger point therapy ball. Use a finger/thumb to poke and prod the painful area of the hip to be massaged. That is where you will place the trigger point therapy ball when you lie on your side in the cradle position.

Hip Massage. Once you have identified the area of the hip you want to massage, place the trigger point therapy ball on the hip.  Move your hip up and down, left and right for 30 seconds to relieve muscle tension in the hips.  Massage the other hip.

Hip Massage. Once you have identified the area of the hip you want to massage, place the trigger point therapy ball on the hip. Move your hip up and down, left and right for 30 seconds to relieve muscle tension in the hips. Massage the other hip.

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