17
Legs
Position
Duration (s)
Frequency
Biceps femoris muscle
20
–
30 s
3 times
Semitendinosus
20
–
30 s
3 times
Semi membranous muscle
20
–
30 s
3 times
Gracilis
10
–
15 s
Twice
Adductor brevis
10
–
15 s
Twice
Adductor longus
10
–
15 s
Twice
Rectus femoris
30
–
45 s
Twice
Vastus latarelis
30
–
45 s
Twice
Medial femoral muscle
30
–
45 s
Twice
Sartorius muscle
30
–
45 s
Once
Tensor fascia lata
15
–
20 s
Twice
Suggestions: Massage muscles from top to bottom.
Rectus femoris
Gracilis
Adductor longus / brevis
Gastrocnemius muscle
Soleus
Vastus lateralis
muscle
Tensor fasciae
latae
Sartorius
Vastus medialis muscle
Biceps femoris
muscle
Semitendinosus
Semimembranosus