Sebastian Brosche · 10 min · 968 words
Traditional Thai stretching to relieve muscle tension and speed recovery after training. Targeted pressure for grapplers.
Sawadee ka, my name is Thai. I've been practicing traditional Thai massage and stretching since 2010. Thai massage is an ancient and powerful method of bodywork that combines deep compression, acupressure and yoga-like stretching. Thai stretchings are intended to relieve muscle tension and promote recovery after exercise.
In this sequence, you will be using your feet, knees and elbows to apply targeted pressure with a focus on the lower body. Completing each of these stretches and movements on both sides should take approximately 10 minutes. Start by holding your partner's right ankle with both hands to secure the foot and place your left foot on their lower right hamstring just above the knee. For the next point, move your foot to the middle of the hamstring and for the last point, place your foot at the base of the glute.
Now repeat this process in reverse, pressing the middle of the hamstring and lastly press the point above the knee. Repeat this process on the left leg, this time using your right foot. Again, we will start by pressing just above the knee, then the middle of the hamstring, then the base of the glute. Work back down to the middle of the hamstring and lastly by the knee.
Next, place your knees on the back of your partner's thighs. Ask them to hold your wrists firmly and take a deep breath in. Carefully lean back to pull them up using your body weight as they breathe out. Repeat this one more time and hold this position for four seconds, then slowly lower them back down.
Ask your partner to turn over so they are laying on their back. Position your partner's left leg like so. Place your right leg underneath their left leg to hold it in place. Use your left foot to massage just above the knee, in the middle of the hamstring and near the groin.
Again, press in the middle of the hamstring and by the knee. Lean back to increase the pressure. Reposition the left leg so the knee is elevated and bent at a 90 degree angle. Place your left foot at the base of the glute and place your right foot above it on the hamstring.
Support their foot with your right hand underneath the ankle and your left hand on top of the foot. Use the ball of your foot to massage below the knee, the hamstring and the glute. Lean back to increase the pressure. Next, stand up and lift your partner's left leg, resting their foot on your hip.
Use your left hand to support the ankle. Use the point of your right elbow to apply pressure to the heel, the arch of the foot and the ball of your foot. Then back to the middle of the foot and the heel. Hold each position for about three seconds then release.
Place your left hand just above the knee to keep the leg straight. Use your right hand to push the foot towards the floor for ten seconds and slowly release the foot. I'm going to repeat all four stretches on the right leg. Place your left leg underneath your partner's right leg to hold it in place.
Use your right foot to massage just above the knee, the middle of the hamstring and near the groin. Then back to the middle of the hamstring and by the knee. Lean back to increase the pressure. Reposition the right leg so the knee is elevated and bent at a 90 degree angle.
Place your right foot at the base of the glute and place your left foot above it on the hamstring. Support the foot with your right hand underneath the ankle and your left hand on top of the foot. Use the ball of your foot to massage below the knee, the hamstring and the glute. Lean back to increase the pressure.
Lift your partner's right knee and rest their foot on your hip. Use your right hand to support the ankle. Use your elbow to apply pressure to the heel, the arch of the foot and the ball of the foot. Return to the middle of the foot and the heel.
Place your right hand just above the knee. Use your left hand to push the foot towards the floor for 10 seconds. Then slowly release. Now kneel next to your partner's left leg.
Use your left hand to rotate the ankle slightly inwards. Then use your knee to press on top of the thigh, the middle of the thigh, and just above the kneecap. Work back up to the middle of the thigh and on top of the thigh. Next, use your knee to apply pressure on the chin muscles below the knee.
Move your weight down towards the ankle in steps of 3 to 4 cm. Apply pressure on each of these points, holding for 3 seconds before releasing. Then move back up towards the knee again in steps of 3 to 4 cm. Apply pressure on each of these points, holding for 3 seconds.
Move around to your partner's right leg. Use your right hand to rotate the ankle inwards. Then use your knee to press on top of the thigh, the middle of the thigh, and just above the kneecap. Then back to the middle of the thigh, and on top of the thigh.
Use your knee to apply pressure on the shin muscles. Start below the knee and move your weight down towards the ankle in steps of 3 to 4 cm. Apply pressure on each of these points, holding for 3 seconds before releasing. Then move your weight back up towards the knee in steps of 3 to 4 cm.
Apply pressure on each of these points, holding for 3 seconds.
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