Fitness involves self awareness regarding how our bodies feel as we move. For thousands of years, athletes and fitness enthusiasts have used the performance enhancing effects of massage. The good news is you don't need to hire a massage therapist every time you workout.

Self massage can produce health benefits which include increased mood and athletic performance. Everyone uses self massage to some extent and if done properly it is therapeutic. Maybe you've come home from work with a stiff neck and gave it a good rub down to ease the tension and pain. To get the most from self masssage, you should learn how to do it correctly, using some of the same techniques as massage therapists use.

Relieving muscle pain and soreness is the most common reason athletes use self massage. Massage also allows for faster recovery between workouts because it increases circulation, keeps muscles warmer and less tight.

Studies have shown that individuals who received massage therapy twice weekly for 30 minutes showed improvements in their immune system and a decrease in stress, anxiety and depression. Stress can predispose you to cold and flu type illnesses as well as athletic injuries. Therefore, massase plays a double role by reducing the chance for both illness and physical injury.

Self massage is not a replacement for a full professional massage. Both have their pros and cons. A professional massage therapist can never really feel what you are feeling during the massage. During self-massage you are aware of every sensation your body feels and can react accordingly. Professional deep massage may be better for injury because of the therapist's expertise. There are also some areas of the body that are difficult to reach during self massage.

Self massage is easy to learn. You only need to know a few strokes and then put them all together in different combinations:

* To begin, glide your hand over your leg changing the speed, location and pressure.

*Next, press a few fingers into areas around your shoulder.

* With those two basic moves you are ready to try the glide stroke. The glide stroke is usually how most athletes begin their massage. Just glide your hand over your skin. You can use your finger pads or palms. This will warm up your body and prepare you for the rest of the massage.

*Find a muscle that feels really tight and squeeze it. This is called the squeeze stroke.
It further warms your muscles, hastens recovery and increases circulation.

*Lightly drum or tap on your body. This is called the drum stroke. Vary the part of the hand that touches your body. Try an open fist, knuckles, side of hand and side of fist.

*During the press stroke you press the muscle into the bone and hold for about 30 seconds. This is highly effective because it hits accupressure and trigger points. Circulation and endorphins are also increased

Massage has been around before the first Olympic games. Long ago they knew of its health benefits and its ability to increase athletic performance. It is still practiced widely today. An athlete can possess their own healing hands. Learn a few basic techniques and you'll have the knowledge for relieving muscle pain and soreness, reducing stress, hastening recovery and reducing inury.
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Dr. Lanny Schaffer is an Exercise Physiology and the President of The International Fitness Academy. For more savvy fitness and health info go to http://www.aerobics-exercise-coach.com