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Those who stand for a long period during the day are in need of
a leg massage. This stimulates the lymph system and regular thigh massage
enhances the appearance of thighs by preventing cellulite and smoothing them.
Leg massage steps for back of legs
* start at the ankle and oil the leg over the hip
* move it back down the leg and over the feet
* from the ankle drain the oil upwards using the thumbs
* from the back of the knee, move the heels of the hands upwards and continue to
drain upto the hip joint
* move the hands downwards back downwards the ankles and over the feet
* knead the thighs and the calves and gently stroke over the back of the knee
* all the above steps have to be repeated for both the legs
* twist up the legs from ankle to buttock without applying any pressure on the
back of the knee area
* use light, feathering strokes all the way down the leg
Leg massage steps for front of legs
* oil the complete leg
* drain upwards from the calf to the knee using the thumbs
* hold the back of the knee with the left hand and stroke with the right hand in
a clockwise direction upwards and around the knee cap and then round to the back
of the knee
* use the left hand to stroke in an anti-clockwise direction
* use the thumbs to make small and overlapping circles around the knee cap
* drain oil upwards from the knee cap to the top of the thigh by applying the
heels of the hands
* glide the hands back down the ankle
* wring up the leg, starting from the ankle and kneading the thighs
* use light and feathering strokes over the length of the leg and over the feet
in the front of the leg
* repeat this procedure for both the legs
Self-massage
* mold the hands in the shape of the leg
* rest the foot flat and bend the knee up
* stroke the entire leg from ankle to thigh using one hand on each side of the
leg
* start at the foot and stroke smoothly up the calf, over the knee and on the
top of the thigh
* repeat the above procedure five times
* knead the entire thigh
* rhythmically squeeze and release the flesh
* such a kneading improves the shape and texture of the thighs
* stroke the thigh to smoothen it
* stroke up the thigh from the knee
* beat the front and outside of the thighs using loosely clenched fists
* such a bouncy movement causes blood to reach the surface and relief of
stiffness from sitting down for long
* massage the area all around the knee, stroke the area gently and apply
circular pressures using the fingertips around the kneecap
* stroke softly behind the knee upwards the body
* knead the calf muscles using both the hands and squeeze the muscle alternately
away from the bone and release it
* soothe the area by gentle strokes, with one hand following the other back of
the leg
Massage techniques
Full muscle flush : This is a surface stroke that prepares the muscles for
deeper work. The fibers are loosened and the blood flow raised to wash out
lactic acid and other toxins. It is necessary to start from the calves. The
palms are placed flat against the bottom of the muscle and stroked towards the
heart in a continuous manner. Then knead the muscle during the stroke by working
the bottoms of the palms.
Broad cross-fiber stroke : Use the same palm position at the center of the
muscles. As compared to the flush, press harder. As the hands are moving across
the muscle fibers, separate them and make them pliable so that the massage can
go deeper. Due to this muscle fibers are less likely to tear.
Deep muscle spress : This is also known as muscle stripping. Fingers, knuckles
or elbows are used to penetrate the muscle. Pressure is applied till the comfort
limit is passed. Rather than stroking the entire muscle, concentrate on specific
areas. However, you have to work toward the heart.
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