focuses on the quadriceps (front) and hamstring (back) muscle groups to relieve tension, improve circulation, and aid in recovery after exercise

Benefits
Reduces pain & tension: Relaxes tight muscles (quads, hamstrings, adductors).
Improves circulation: Stimulates blood flow.
Aids waste removal: Boosts lymphatic system, flushing out metabolic waste.
Enhances mobility: Helps with hip flexor tightness and IT band issues.

Techniques
Effleurage: Long, sweeping strokes (upward for pressure, downward to flush) with palms, thumbs, or forearms.
Petrissage: Kneading the muscle to release tension.
Friction: Small, circular motions or sustained pressure (like with a heel of the hand) on specific knots or the IT band.
Self-Massage (Adductors): Lie beside a kettlebell, place the handle under your inner thigh, and lean into it for 10-30 seconds to find tight spots.
Leg Flexion: Flexing and extending the leg helps isolate and work on different muscles like hamstrings.
Important Considerations
Listen to your body: Avoid sharp pain; work within comfort.
Beware of swelling: Do not massage if swelling is present (could be a clot).
Avoid bones/arteries: Be gentle on the shin bone (tibia) and avoid pulsing arteries.
Consistency: Lighter massages can be daily, but deep work needs rest.