Massage

UPPER PART

1. Press on pecks (different places)

2. Rotate shoulders scapula outside

3. Press on pec and use gravity to floss the muscle

4. Similar on biceps

5. Stretch the arm, foot stabilizing on armpit

6. Fingers under receivers knee

1. Press on shoulders (Imagine someone pressing on shoulders for meditation)

2. Press where neck meets shoulders

3. Two hands on top of each other

4. Go around scapula

5. Arm behind

6. Pull the shoulder behind

7. Use hands as nutcrackers , arm on givers shoulder

8. Knees or chest behind heart pull and open the chest

9. Standing : grab hand and massage it as opening a fruit with two hands

10. Grab wrist and pull arm with foot under armpit

11. Then go up the arm massaging the forearm, biceps triceps . Similar press on muscle and fold the arm

12. Finally check the upper body for any stiffness

LOWER PART

On the back 

1. Lift leg up and bend to side foot on criss

2. Lift right leg right knee on leg and move to side hand below armpits

3. Inner thighs, calf, gluts

4. Then scapula neck press behind ears shoulder back

5. Pull arm up front one hand on hips

Always use body weight and balance straight arms