(soft classical music)
- [Rich] If your calf muscles hurt or are stiff,
keep watching.
I'm going to show you how to relieve pain and stiffness.
My name is Rich Poley.
I wrote the book Self-Massage for Athletes
to help you get a free, powerful massage anywhere anytime.
There's a reason humans have been using self-massage
to heal their broken bodies for two million years.
It works.
If you've never tried it, now is your chance.
This is a learn by doing video.
So while you view it, do it.
You can do it at your desk, on the couch, on the floor, bed,
wherever you happen to be.
Let's get to it.
While bare skin is best, clothing is optional.
So leave your pants on if you like.
And get out the best massage tools
on the planet, your hands.
Now choose the leg that most needs the massage
and let's get started.
Step number one, glide your hands over that leg
to warm it up from your ankle to your knee.
When your calf muscles are warm,
you're ready for step number two.
Step number two, squeeze your calf muscles with both hands
moving from ankle to knee,
one hand on top of your shinbone
and the other under your calf.
Squeeze hard enough to arouse sensation
with each compression.
(upbeat classical music)
Step number three, squeeze and roll your calf muscles
with both hands beginning at your ankle
and moving gradually towards your knee.
Relax your calf
while squeezing both sides of your lucky muscles.
(upbeat classical music)
Your legs are complex, powerful instruments
that need regular maintenance to run optimally.
Self-massage is one of the most effective ways
to maintain them and keep them healthy.
Sure, you could pay someone to massage them,
but doing it yourself is often more effective,
always more immediate and teaches you about your body.
(upbeat classical music)
Step number four, press both fists into your calf muscles
moving gradually from your ankle to your knee.
Relax your calf while focusing all your attention
on what you feel with each press.
Massage wakes up the two big muscles, gastroc and soleus,
in your lower leg,
improves flexibility, strength, and function,
and of course, massage relieves pain.
(upbeat classical music)
Step number five,
press and roll your fists into your calves
massaging the muscles on each side of your shin.
Relax your leg and breathe.
(upbeat classical music)
Close your eyes and focus on the points of pain you find.
Look for trigger points as you massage.
They're spots of exquisite tenderness.
If you find one, press and roll it out.
(upbeat classical music)
Because self-massage is free,
people often underestimate its true value.
In most cases, self-massage is more functional and powerful
than paying someone to massage you
because you don't have to wait for an appointment.
You can get it when you need it.
Step number six, drum, slap, or tap your lower leg like so
with your fingers, fists, or palms.
(upbeat classical music)
Step number seven, now stop moving,
rest your hands on your quads
and breathe, breathe, breathe.
Focus all your attention in your calf
and feel a vibrant energy circulating there.
Hey, thanks for watching.
Keep breathing and get ready for your next epiphany.
And if you feel better now than when you started,
please hit the like button, subscribe,
and share this video with a friend.
Now massage your other leg and get back out there
and do something fabulous with your body.
Self-massage, it's not just for cheap skates anymore.