01
Come inside
Cool down and check for injury
Wash hands, remove restrictive gloves or jewelry, drink if thirsty, and notice cuts, bites, swelling, dizziness, or an acute strain before choosing massage.
- Clean broken skin
- Do not massage acute swelling
- Use urgent care for serious symptoms
02
Move
Open the hands and walk before pressing
Use easy hand opening, forearm rotation, shoulder rolls, ankle movement, and a short walk. Movement helps reveal whether pressure sounds appropriate.
- Keep ranges comfortable
- Stop for weakness or tingling
- Do not force a stretch
03
Massage
Choose one or two broad-contact areas
Use a short hand or forearm routine and light calf contact only when there are no clot warning signs. More areas do not make a better recovery session.
- Stay away from joints
- Limit to one round
- Recheck later