Generally, the parts of massage are mainly the joints of limbs, muscles and waist and back, and the focus of massage is the parts that bear the most load during exercise. Generally speaking, the joints are mainly rubbed. Rub it a few times first, then rub it and rub it again alternately. You can also add a few presses, and finally end up with nudging and passive activities. In large muscle parts, such as upper arm, shoulder and back, hind leg muscles, thighs, buttocks and other parts, kneading is the main method. We should also start with gentle kneading, then knead, plus auxiliary techniques such as heavy kneading, pressing and slapping, and finally end with gentle kneading and shaking. When massaging the whole upper or lower limbs, you can do limb shaking and passive activities. The back massage is mainly kneading and pinching. Do more rubbing on both sides of the spine. Kneading should be carried out throughout the back, with emphasis on the lumbar muscles and sacrospinous muscles. In the process of kneading, you can insert a push, or you can press it along both sides of the spine, and press it once from bottom to top. The knocking time can be a little longer, and finally it can be over with a gentle push.
Massage after exercise is best done after taking a bath, and generally it is best done 20~30 minutes after exercise. The time of each massage depends on the number of massage parts.