Things You'll Need:
- Tiger Balm White or any other suitable muscle rub
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Step 1
Take a small amount (about the size of a dime) of Tiger Balm White and work it gently into the fingertips of each hand. Begin at the extensor retinaculum (the band of thick connective tissue which runs across your wrist between the bony bumps on either side). Massage inward and around with deep, circular strokes until you reach the brachioradialis, the long muscle which runs up the length of your forearm just above the radius bone.
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Step 2
Work your way up the brachioradialis (the inner side of your forearm) using short, deep circular motions of the thumbs. Stop when the muscle meets the biceps brachii (right above the crook of your elbow). Knead across with deep firm strokes, to cover the full area of the pronator teres and the upper portions of the flexor carpi radialis and palmaris longus (the lump of muscles just below the inside of your elbow).
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Step 3
Work your way down the flexor carpi radialis and palmaris longus by using deep, kneading strokes. Make a fist, and you will feel a distinct group of tendons pop out on your wrist just below your palm. These are your flexor digitorum superficialis and the insertions of the two muscles mentioned above. Knead this area with firm, circular strokes. Gradually work your way up and across to the flexor carpi ulnaris. This muscle runs along the outermost edge of your forearm.
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Step 4
Knead up the entire length of the flexor carpi ulnaris and work your way across the surface of your upper forearm. Be sure to include the anconeus, extensor carpi ulnaris, extensor digiti minimi and extensor digitorum, following the length of each muscle. Work up and across to the extensor carpi radialis brevis and Longus (the larger chunk of muscle on the inner side of your upper forearm) by alternating fanning and kneading strokes.
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Step 5
Finish up by working any excess Tiger Balm into the massaged areas with long, light strokes.
