Devendra Upadhyay teaches you some DIY massage techniques

No more aches and pains post work-out. Devendra Upadhyay teaches you some DIY massage techniques that will release the stiffness almost instantly

LEGS
Is everything from your calf muscles to knee to hamstring muscles screaming in pain? Sit on the floor with your legs outstretched. Lean against the wall if you
want support. Pull right leg over the left knee. Using your thumbs, massage the sole of your foot in circular motions. Gradually increase pressure but release at the first signs of discomfort. Massage from the balls of the feet to the arch to the sole. Now slowly move on to the calf muscles. Move up to the knee and to the thighs, where you could apply more pressure. Place your palms flat on your thigh and move them upwards, as if you're ironing out the skin. Repeat with the other leg. Massaging this way helps build muscle mass.
ABS AND CHEST
Lifted weights and pulled a muscle? Lie on your back with a pillow or towel rolled under your head and knees. With your left palm over the right palm, draw circles over the abdominal area. Gradually increase the pressure. Next, gently pinch your abdomen and waist. Massage the area just below the rib-cage starting from the right side then across the chest to the left side. Repeat for a maximum of five minutes. To relieve stiffness in the chest area, lie in the same position described above and simply massage the breast bone with the finger tips of both your palms in a circular motion.
NECK, SHOULDER AND ARMS
Whether it's a hard day at work or a strenuous exercise session, this area is usually the first to feel the strain.

• Sit on the floor in padmasan. Using the fingers of both hands, massage in rapid circular friction causing movements, applying firm pressure from the scalp downwards to the collarbone. Continue for a maximum of five minutes.

• While in padmasan and bring your right hand across your chest and feel the stretch. Then knead the arm squeezing and releasing alternatively. Move gently from the arm to the wrist and back up again. Repeat with the other arm. Continue for a maximum of five minutes on each side.
HEAD
From physical to mental stress, feel the tension melt away. Cup the base of you neck with your palms. Using all your fingers, gently massage in circular, friction causing motions. Go all the way up to the behind of your ears, towards your temples. You might feel some knots; release them by adding pressure but release if it gets too painful.
(Devendra Upadhyay is a massage therapist who operates out of Andheri)
    — CO-ORDINATED BY KIRAN MEHTA