Easy Sports Massage Therapy at Home

The first step in sports massage therapy is to recruit a friend or partner to give you this invigorating massage treatment or have it done for you which is particularly ideal when you are under a lot of stress. Begin the massage lying face down on a firm, comfortable surface and ask your friend to follow these four steps:

1) Warm some massage oil (see recipe below) between your palms and spread a light, even layer across your friend's back and sides. Starting at the waist, press your hands up along each side of the spine, gliding to the top. Fan your hands out across her shoulders, swing your fingers down along the ribs and sides, and pull your hands back to the waist. Keep your hands and fingers relaxed and molded to the contours of the body. Apply more pressure as you stroke up, less as you stroke down. Continue this sports massage therapy technique for several minutes.

2) With your friend face up or face down, spread massage oil evenly onto one leg. Using gliding motions, encircle as much of their leg as possible. Lead the stroke with the web of your hand (the skin between the thumb and index finger). Start at the ankle and move over the calf and thigh using firm pressure (use light pressure on the knee) then glide back towards the ankle with lighter pressure. Stroke slowly and then speed up for two minutes. Repeat the massage on the other leg.

3) Lift one of their hands and firmly glide your other hand from their wrist to elbow to arm socket and then glide lightly back to the wrist. Lead the stroke with the web of your cupped hand. Establish a brisk pattern for about one minute. Repeat the massage technique on the other arm.

4) Knead their back. Gently work the smaller muscles with your thumb and fingertips in a motion like a cat's paw opening and closing in contentment. Push and pull larger muscles with wider, deeper movements as if kneading dough. Continue for a few minutes.

Invigorating Sports Massage Therapy Oil Blend

60 ml carrier oil (such as grape seed, jojoba or sweet almond oil)
16 drops geranium essential oil
7 drops rosemary essential oil
2 drops peppermint essential oil
Glass or plastic mixing Bottle

Mix the following ingredients for the massage oil together in a mixing bottle. Add each item to the mixing bottle and shake vigorously to mix the oils together.