Post-Bike-Race Self-Leg-Massage

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Holos Exercises

Post-Bike-Race Self-Leg-Massage

Exercise Type: non-impact

Duration:NA minutes

Reps:NA reps

Fitness Level: Easy

Posted By:Greg Stallkamp

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Exercise Description

I found this post-race leg massage online from Rich Poley author of "Self Massage for Athletes. Its a good way to massage and warm down your muscles after a race or long workout to help with recovery.

Muscle Groups: Legs

Step Number 1

Sit on the floor with your legs outstretched before you. With light to moderate pressure rub your palms over your legs starting with your calves and shins. Then move on to your quads and hamstrings.

Step Number 2

Repeat this movement ten times, each time with increased intensity. As you increase intensity, start to move your palms in a circular motion, not just back and forth.

Step Number 3

Firmly press your elbow into your thigh and run it along your quad muscles. Look for areas that are sensitive to pressure. Once you have found an area, gently knead that area with your elbow, for up to 30 seconds. Do so lightly at first, then working up intensity. If sensitivity or tightness continues after 30 seconds back off for a few seconds, then start again.

Step Number 4

You can work your calf muscles in a similar fashion by crossing your ankle to your opposite knee and exposing the calf muscle. Gently knead any sensitive areas with increasing intensity with your elbows.

Step Number 5

You can also try karate chops with the sides of your hand, running your hands from your ankles up to your thighs in an effort to break up tightness. Feel free to mix up the three methods and follow the karate chop with another round of pushing out the tension with your palms.

Step Number 6

Finish the massage by laying on your back against a wall and your legs positioned against the wall (in the air). Repeat the same palm massage technique, try to "flush" your legs by rubbing them from your ankles down to your waist. Massage the muscles downward as if to push the blood down your legs into your body. Remain in this position for several minutes as your legs adjust to the motion.

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