Leg
Massage Position
Duration
Biceps femoris muscle
20-30s x 3times
Semitendinosus
20-30s x 3times
Semimembranosus
20-30s x 3times
Gracilis
10-15s x 2times
Short-receiving muscle
10-15s x 2times
Long-receiving muscle
10-15s x 2times
Rectus femoris
30-45s x 2times
Vastus laeralis muscle
30-45s x 2times
Medial vastus muscle
30-45s x 2times
Sartorius
30-45s x 1time
Tensor fasciae latae
15-20s x 2times
Recommendation: Massage the direction of each muscle from top to
bottom
Foot
Massage Position
Duration
Gastrocnemius
20-30s x 3times
Soleus
20-30s x 3times
Tibialis anterior muscle
20-30s x 3times
Peroneus longus
10-15s x 2times
Short peroneal
10-15s x 2times
Foot hamstring muscles
10-15s x 2times
Recommendation: Massage in the direction of each muscle from top to
bottom.
