Massage Yourself Massage Yourself is a book that is concerned with self-treatment, self-help and personal empowerment. It describes a remedial massage system where you massage yourself. The techniques can be used proactively to build better structural integrity in the body and help prevent musculoskeletal problems or they can be used in response to illness and dysfunction to treat musculoskeletal problems. Massage Yourself

Transverse friction on the patella ligament attachment on the tibial tuberosity with the tip of your thumb or index finger

• Stand straight, flex your right hip and knee and place the sole of your foot on a stool or chair in front of you.
• Lean forwards and place the tip of the thumb or the tip of the index finger of your right hand on the tibial tuberosity, the large bump a few centimetres below the front of your knee.

• Apply transverse friction across a small area of the quadriceps tendon which attaches on the tibial tuberosity.
• Cover the entire area of the quadriceps tendon attachment by repositioning the tip of your thumb or finger on different locations and apply transverse friction.

Tags: Joint mobility Joint stability Ligament sprains Muscle fatigue Muscle flexibility Muscle strains Pain Physical fitness Posture Range of movement Stress Stretch Stretching Stretching benefits