How to massage to eliminate fatigue after exercise

We all know that after a certain intensity of exercise, the body will inevitably feel some weakness and fatigue. This is because our muscles are in a tense and tense state during exercise, and after exercise the muscles relax all of a sudden, which causes a feeling of muscle fatigue. Proper massage after exercise can effectively help us relieve fatigue. So how should we massage to eliminate fatigue after exercise?

The main areas of massage are the joints of the limbs, muscles, waist and back, and the focus of massage is on the parts that bear the greatest load during exercise.

Generally speaking, rubbing is the main method for massaging the joints. Start with a few light pushes, and then alternate between rubbing and heavy pushes. You can also add a few more compressions and end with light pushing and passive movements.

For large muscle areas, such as the upper arms, shoulders and back, posterior calf muscles, thighs, buttocks, etc., kneading is the main method. It is also necessary to start with light pushing and massaging, then kneading, and supplemented with auxiliary techniques such as heavy pushing and massaging, pressing and tapping, and finally end with light pushing and massaging and shaking.

After massaging the entire upper or lower limbs, you can do limb shaking and passive movements. Massage for the waist and back is mainly rubbing and kneading. Rub the base of your palms on both sides of your spine. Rubbing and kneading should be done on the entire lower back, with an emphasis on the lumbar muscles and sacrospinalis muscles. During the rubbing and kneading process, you can intersperse pushing and massaging, and you can also press and tap along both sides of the spine, just pressing from bottom to top. The tapping time can be a little longer, and finally end with a light massage on the waist and back.

Post-exercise massage is best performed after bathing, generally 20 to 30 minutes after exercise. The duration of each massage should be determined according to the number of parts being massaged.

The above content introduces in great detail the specific methods of how to eliminate fatigue through massage after exercise. I hope it can serve as a reference for more friends. Here we also need to remind everyone that after exercising, you should take a break to even out your breathing, then take a hot bath, and finally massage your body.