Things You'll Need:
- Tiger Balm White or any other suitable muscle rub.
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Step 1
Take a medium amount of Tiger Balm White (about the size of a quarter) and work it gently in to the tips of the fingers on each hand. Begin at the insertion point of the Trapezius muscle (about halfway up the back, this is the large, triangular muscle in between your shoulder blades) and slowly fan your fingers up and out, following the shape of the muscle. Retract your fingers in a grasping motion. Repeat this motion up, starting with the outer edges of the Trapezius and gradually working inward with each repetition.
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Step 2
Follow the Trapezius up to the Scapula (the shoulder blades). Use the same deep, kneading strokes to trace over the Serratus Posterior Superior (the muscle underneath the shoulder blades), in effect outlining the Scapula with your massage strokes.
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Step 3
Take a bit more Tiger Balm (a dime size or less should be sufficient) and work over each Deltoid (this is the muscle which curves over the shoulder to create its rounded appearance) with the same alternating fanning and grasping knead. Use deep, firm strokes, but do not pull or strain at the muscles.
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Step 4
Work your way back down over the Serratus Posterior Superior, to the Latissimus Dorsi (this is the large muscle which stretches diagonally from underneath and adjacent to the Trapezius, running up and around until it inserts into the Humerus). Alternate between kneading strokes and long, smooth strokes that follow the length of the muscle. Pay special attention to any areas in which it meets or borders another muscle, as these are the most common areas for knots and soreness. Be gentle when working away tension spots.
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Step 5
Finish up by working any excess Tiger Balm into the massaged areas with long, light strokes.
