Things You'll Need:
- Tiger Balm White or other suitable muscle rub
-
Step 1
Take a medium amount (around the size of a quarter should be sufficient) of Tiger Balm White and work it gently into the finger tips of either hand. Beginning at the serratus anterior, (this is located on the sides of your ribs, just below your underarm) work your way in and downwards with deep, kneading strokes.
-
Step 2
Work your way across the latissimus dorsi (this is the very large muscle that runs diagonally from its insertion in the humerus, across the back and under the trapezuis muscle, meeting with the thoracolumbar fascia) by alternating deep, fanning strokes with firm grasping motions, back and forth along the length of the muscles.
-
Step 3
Knead deeply along the lower portion of the latissimus dorsi, tracing along the inferior serratus posterior and working firm, circular motions into the thoracolumbar fascia (thick connective tissue at the small of your back). Pay special attention to where the iliac crest (the hip bone) arises. Use your thumbs to trace deep, kneading semicircles along the edges of the bone.
-
Step 4
Use deep, kneading strokes to cover down over the gluteus medius (where "saddle bags" would be) and gluteus maximus (the butt). Follow the edge of each muscle with firm, kneading strokes, particularly where they meet the Iliac crests. Particularly sore muscles may benefit from a gentle pulling motion, but be careful that you do not pull to the point of pain, or you may injure yourself.
-
Step 5
Finish up by working any excess Tiger Balm into the massaged areas with long, light strokes.
