{"id":11105,"date":"2023-04-01T13:56:18","date_gmt":"2023-04-01T12:56:18","guid":{"rendered":"https:\/\/www.runwithcaroline.com\/?p=11105"},"modified":"2023-09-04T15:33:24","modified_gmt":"2023-09-04T14:33:24","slug":"muscle-scraping","status":"publish","type":"post","link":"https:\/\/www.runwithcaroline.com\/muscle-scraping\/","title":{"rendered":"Muscle scraping: Everything you need to know to do it at home"},"content":{"rendered":"<style>img#mv-trellis-img-1::before{padding-top:192.1200750469%; }img#mv-trellis-img-1{display:block;}img#mv-trellis-img-2::before{padding-top:149.92679355783%; }img#mv-trellis-img-2{display:block;}img#mv-trellis-img-3::before{padding-top:149.92679355783%; }img#mv-trellis-img-3{display:block;}<\/style>\n<p>Muscle scraping sounds painful, but in fact it&rsquo;s a form of therapy that has been used for centuries to promote healing of the muscles, fascia and tendons.&nbsp;<\/p>\n\n\n\n<p>Also known as Gua Sha, muscle scraping is widely practiced in Chinese medicine and has become popularised in western culture over the last few years to promote healing.<\/p>\n\n\n\n<p>We&rsquo;ll also explore:<\/p>\n\n\n\n<ul>\n<li>What is muscle scraping?<\/li>\n\n\n\n<li>What does muscle scraping do?<\/li>\n\n\n\n<li>Is muscle scraping painful?<\/li>\n\n\n\n<li>Is muscle scraping safe?<\/li>\n\n\n\n<li>Who should avoid muscle scraping?<\/li>\n\n\n\n<li>How to do muscle scraping at home<\/li>\n<\/ul>\n\n\n\n<p>Ready?<\/p>\n\n\n\n<p>Let&rsquo;s go!<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"533\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/04\/muscle-scraping-1-533x1024.png\" alt=\"muscle scraping\" class=\"wp-image-11112\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/04\/muscle-scraping-1-533x1024.png 533w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/04\/muscle-scraping-1-156x300.png 156w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/04\/muscle-scraping-1-768x1475.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/04\/muscle-scraping-1-500x960.png 500w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/04\/muscle-scraping-1-625x1200.png 625w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/04\/muscle-scraping-1-150x288.png 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/04\/muscle-scraping-1.png 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"eager\" decoding=\"async\" width=\"533\" height=\"1024\" src=\"data:image\/svg+xml,%3Csvg%20xmlns='http:\/\/www.w3.org\/2000\/svg'%20viewBox='0%200%20533%201024'%3E%3Crect%20width='533'%20height='1024'%20style='fill:%23e3e3e3'\/%3E%3C\/svg%3E\" alt=\"muscle scraping\" class=\"wp-image-11112 eager-load\" title=\"\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/04\/muscle-scraping-1.png\" id=\"mv-trellis-img-1\" data-src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/04\/muscle-scraping-1-533x1024.png.webp\" data-srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/04\/muscle-scraping-1-533x1024.png.webp 533w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/04\/muscle-scraping-1-156x300.png.webp 156w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/04\/muscle-scraping-1-768x1475.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/04\/muscle-scraping-1-500x960.png.webp 500w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/04\/muscle-scraping-1-625x1200.png.webp 625w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/04\/muscle-scraping-1-150x288.png.webp 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/04\/muscle-scraping-1.png.webp 1000w\" data-svg=\"1\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>What is muscle scraping?<\/strong><\/h2>\n\n\n\n<p>Muscle scraping is a form of physical stimulating therapy that is thought to accelerate the healing of muscles, tendons and fascia.&nbsp;<\/p>\n\n\n\n<p>Also referred to as instrument-assisted soft tissue mobilisation (IASTM), muscle scraping developed along with other physical therapies such as acupuncture, massage and cupping.<\/p>\n\n\n\n<p>Also known as skin scraping, Gua Sha is a tradition widely practiced in China and Southeast Asia.<\/p>\n\n\n\n<p>Gua Sha involves the use of a smooth-edged instrument that is gently dragged on the surface of the skin to help break up scar tissue and adhesions.&nbsp;<\/p>\n\n\n\n<p>It is often used to treat myalgia (muscle aches and pains), chronic pain and other muscle issues, and is performed according to the location of acupuncture points along meridians in the body.<\/p>\n\n\n\n<p>In Chinese medicine, these meridians are the main pathways that transport qi (energy) and xue (blood) throughout the body.<\/p>\n\n\n\n<p>Gua Sha roughly translates into English as &ldquo;dredging meridian stagnation&rdquo;.<\/p>\n\n\n\n<p>Many diseases and health issues can be traced back to stagnant energy and blood in the body.<\/p>\n\n\n\n<p>Gua Sha is believed to encourage a healthy flow of energy and blood in the body.&nbsp;<\/p>\n\n\n\n<p>The process also stimulates lymphatic flow and drainage (your body&rsquo;s natural detoxification system), releasing excess fluids that are stuck beneath the surface of the skin. <\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/returning-to-running-after-an-injury\/\" data-type=\"post\" data-id=\"5648\">How to start running again after an injury: 5 tips for success<\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>What does muscle scraping do?<\/strong><\/h2>\n\n\n\n<p>Muscle scraping has a number of reported benefits.<\/p>\n\n\n\n<p><strong>#1 Inhibits pain<\/strong><\/p>\n\n\n\n<p>According to a <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3359830\/\" target=\"_blank\" rel=\"noopener\">2012 study<\/a>, muscle scraping has pain-relieving effects on myalgia (muscle aches and pain) and chronic pain.&nbsp;<\/p>\n\n\n\n<p>Other <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8483130\/\" target=\"_blank\" rel=\"noopener\">studies<\/a> have pointed to the fact that muscle scraping can induce a placebo effect, which can contribute to positive effects for symptom relief.&nbsp;<\/p>\n\n\n\n<p><strong>#2 Enhances blood circulation<\/strong><\/p>\n\n\n\n<p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5331993\/\" target=\"_blank\" rel=\"noopener\">Studies<\/a> have shown that muscle scraping helps to enhance blood circulation in the body.<\/p>\n\n\n\n<p>Other <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3359830\/\" target=\"_blank\" rel=\"noopener\">research<\/a> has found that scraping significantly improves the blood perfusion volume.<\/p>\n\n\n\n<p>Adding that muscle scraping increases the temperature in the scraping area, promoting the local blood circulation and energy metabolism.&nbsp;<\/p>\n\n\n\n<p>These in turn promote better blood flow which supports faster healing.&nbsp;<\/p>\n\n\n\n<p><strong>#3 Activates nerve fibres<\/strong><\/p>\n\n\n\n<p>There are neurological benefits to muscle scraping, as well as physical.<\/p>\n\n\n\n<p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8483130\/\" target=\"_blank\" rel=\"noopener\">Research<\/a> tells us that the skin, the nervous system and immune system interact with one another and generate physiological responses to scraping, which may result in therapeutic benefits.&nbsp;<\/p>\n\n\n\n<p>When soft tissues are mobilised, certain nerve fibres are activated.<\/p>\n\n\n\n<p>The body&rsquo;s sense organs, which are important for movement (such as proprioceptors) respond to this treatment.&nbsp;<\/p>\n\n\n\n<p><strong>#4 Breaks down scar tissue<\/strong><\/p>\n\n\n\n<p>Muscle scraping breaks down the scar tissue that is normally associated with some form of trauma to the soft tissue (e.g. a pulled muscle, ligament, tendon or fascia).&nbsp;<\/p>\n\n\n\n<p>This in turn can help to alleviate pain and lessen any restricted movement.&nbsp;<\/p>\n\n\n\n<p><strong>#5 Relieves muscle spasms<\/strong><\/p>\n\n\n\n<p>Muscle spasms (also called muscle cramps) occur when your muscle involuntarily and forcibly contracts uncontrollably and can&rsquo;t relax.<\/p>\n\n\n\n<p>Spasms are common and can affect any of your muscles &ndash; either all or part of a muscle, or several muscles.&nbsp;<\/p>\n\n\n\n<p>One <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3359830\/\" target=\"_blank\" rel=\"noopener\">2012 study<\/a> concluded that muscle scraping helps to relieve muscular spasm and improve the metabolism of tissues.<\/p>\n\n\n\n<p>Adding that the increased temperature and microcirculation could reversely remove the microcirculatory obstruction, especially for spasm.<\/p>\n\n\n\n<p><strong>#6 Combats inflammation<\/strong><\/p>\n\n\n\n<p>Inflammation is your body&rsquo;s natural response to an injury, illness or in some cases autoimmune disease.&nbsp;<\/p>\n\n\n\n<p>Research tells us that long term inflammation can present complications such as chronic fatigue, chronic pain, weight gain and weight loss, frequent infections and mood disorders.&nbsp;<\/p>\n\n\n\n<p>Cytokines are small proteins in the body that affect the growth of all blood cells and other cells that help the body&rsquo;s immune and inflammation responses.&nbsp;<\/p>\n\n\n\n<p>One <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8483130\/\" target=\"_blank\" rel=\"noopener\">2021 study<\/a> found that muscle scraping causes a downregulation of proinflammatory cytokine production, resulting in anti-inflammatory and antinociceptive effects.&nbsp;<\/p>\n\n\n\n<p>Adding that in an animal-based study, after three treatment courses of muscle scraping the levels of inflammatory cytokines decreased dramatically.&nbsp;<\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/what-does-running-do-for-your-body\/\" data-type=\"post\" data-id=\"10159\">What does running do for your body? 10 benefits of running<\/a><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/04\/muscle-scraping-1-1-683x1024.png\" alt=\"muscle scraping\" class=\"wp-image-11113\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/04\/muscle-scraping-1-1-683x1024.png 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/04\/muscle-scraping-1-1-200x300.png 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/04\/muscle-scraping-1-1-768x1152.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/04\/muscle-scraping-1-1-640x960.png 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/04\/muscle-scraping-1-1-720x1080.png 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/04\/muscle-scraping-1-1-800x1200.png 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/04\/muscle-scraping-1-1-150x225.png 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/04\/muscle-scraping-1-1.png 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/04\/muscle-scraping-1-1-683x1024.png.webp\" alt=\"muscle scraping\" class=\"wp-image-11113 lazyload\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/04\/muscle-scraping-1-1-683x1024.png.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/04\/muscle-scraping-1-1-200x300.png.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/04\/muscle-scraping-1-1-768x1152.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/04\/muscle-scraping-1-1-640x960.png.webp 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/04\/muscle-scraping-1-1-720x1080.png.webp 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/04\/muscle-scraping-1-1-800x1200.png.webp 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/04\/muscle-scraping-1-1-150x225.png.webp 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/04\/muscle-scraping-1-1.png.webp 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/04\/muscle-scraping-1-1.png\" id=\"mv-trellis-img-2\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/exercise-after-botox\/\" data-type=\"post\" data-id=\"11338\">Can you exercise after Botox? 9 do&rsquo;s and don&rsquo;ts for Botox aftercare<\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>How long will it take to see benefits from muscle scraping?<\/strong><\/h2>\n\n\n\n<p>You can expect to see results within one week by doing Gua Sha.<\/p>\n\n\n\n<p>However, treatment times will very much depend on the type of issue that you have. <\/p>\n\n\n\n<p>It&rsquo;s worth noting that muscle scraping won&rsquo;t work for everyone.&nbsp;<\/p>\n\n\n\n<p>If you don&rsquo;t experience any relief from pain or tightness after three weeks, or 5 sessions of muscle scraping, it is recommended you stop the treatment.<\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/saggy-butt\/\" data-type=\"post\" data-id=\"10756\">How to fix a saggy butt: 5 exercises to lift your butt<\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Is muscle scraping painful?<\/strong><\/h2>\n\n\n\n<p>When performed properly by a certified practitioner, muscle scraping can have a positive stimulation and physiological response on the skin.<\/p>\n\n\n\n<p>It can change the colour of your skin &ndash; causing it to warm and redden.<\/p>\n\n\n\n<p>Scraping marks (known as petechiae or blood spots) build up in the scraped area and produce warming of the skin or even slight pain.&nbsp;<\/p>\n\n\n\n<p>Generally, however, muscle scraping is tolerable in terms of pain intensity.<\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/sore-muscles-after-running\/\" data-type=\"post\" data-id=\"5442\">6 tips for dealing with sore muscles after running<\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Is muscle scraping safe?<\/strong><\/h2>\n\n\n\n<p>Muscle scraping is generally considered safe when under the guidance of a certified practitioner.<\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/magic-mile\/\" data-type=\"post\" data-id=\"9004\">How to use Jeff Galloway&rsquo;s magic mile running test<\/a><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/04\/muscle-scraping-4-683x1024.png\" alt=\"muscle scraping\" class=\"wp-image-11117\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/04\/muscle-scraping-4-683x1024.png 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/04\/muscle-scraping-4-200x300.png 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/04\/muscle-scraping-4-768x1152.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/04\/muscle-scraping-4-640x960.png 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/04\/muscle-scraping-4-720x1080.png 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/04\/muscle-scraping-4-800x1200.png 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/04\/muscle-scraping-4-150x225.png 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/04\/muscle-scraping-4.png 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/04\/muscle-scraping-4-683x1024.png.webp\" alt=\"muscle scraping\" class=\"wp-image-11117 lazyload\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/04\/muscle-scraping-4-683x1024.png.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/04\/muscle-scraping-4-200x300.png.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/04\/muscle-scraping-4-768x1152.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/04\/muscle-scraping-4-640x960.png.webp 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/04\/muscle-scraping-4-720x1080.png.webp 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/04\/muscle-scraping-4-800x1200.png.webp 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/04\/muscle-scraping-4-150x225.png.webp 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/04\/muscle-scraping-4.png.webp 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/04\/muscle-scraping-4.png\" id=\"mv-trellis-img-3\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Who should avoid muscle scraping?<\/strong><\/h2>\n\n\n\n<p>Despite its benefits, muscle scraping isn&rsquo;t recommended for everyone.<\/p>\n\n\n\n<p>You should avoid muscle scraping if:<\/p>\n\n\n\n<ul>\n<li>You&rsquo;ve had surgery in the last six weeks.<\/li>\n\n\n\n<li>You&rsquo;re taking blood thinners or have a blood clotting disorder (since muscle scraping promotes blood circulation).<\/li>\n\n\n\n<li>You have deep vein thrombosis.<\/li>\n\n\n\n<li>You have a rash or sunburn. <\/li>\n\n\n\n<li>You have an infection or wound that has not fully healed.<\/li>\n\n\n\n<li>You make use of an implant, such as a pacemaker or internal defibrillator.&nbsp;<\/li>\n<\/ul>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/pulse-squats\/\" data-type=\"post\" data-id=\"11075\">Pulse squats + 12 squat variations to try before your next run<\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>How to do muscle scraping at home<\/strong><\/h2>\n\n\n\n<p>Here&rsquo;s how to perform Gua Sha at home. <\/p>\n\n\n\n<p>The Graston Technique must be performed by a qualified clinician because it requires training to be able to perform properly.<\/p>\n\n\n\n<p>You can find clinicians trained in the technique on the <a href=\"https:\/\/app.grastontechnique.com\/locate-provider?_gl=1*13kpb1w*_ga*MTgyNjIyNTI2LjE2NzAzNDAzOTA.*_ga_5XSQJ624MT*MTY3Mjc3OTEwOS4yNS4xLjE2NzI3NzkxMTEuMC4wLjA.*_ga_DHY8TGHXRX*MTY3Mjc3OTEwNS4yNS4xLjE2NzI3NzkxMTEuNTQuMC4w*_ga_594L3Y8791*MTY3Mjc3OTEwOS4yNS4xLjE2NzI3NzkxMTEuMC4wLjA.*_ga_GM6EHNN4W9*MTY3Mjc3OTEwOS4yNS4xLjE2NzI3NzkxMTEuMC4wLjA.\" target=\"_blank\" rel=\"noopener\">Graston Technique website<\/a>.<\/p>\n\n\n\n<p><strong>#1 Choose a scraping tool<\/strong><\/p>\n\n\n\n<p>Jade, Rose Quartz and metal Gua Sha tools are also readily available in most wellness stores.<\/p>\n\n\n\n<p><strong>#2 Apply a light oil or cream<\/strong><\/p>\n\n\n\n<p>Apply a light oil or cream so the Gua Sha tool can move easily across the skin, without tugging at your skin.<\/p>\n\n\n\n<p><strong>#3 Begin from the midline with light pressure<\/strong> <strong>then go outwards<\/strong><\/p>\n\n\n\n<p>Start from your body&rsquo;s midline with light pressure and then outwards laterally to drain lymph. <\/p>\n\n\n\n<p>For each these movements, do not go back and forth, only lateral to the sides of the body and face.<\/p>\n\n\n\n<ul>\n<li>On your chest, drag the tool gently towards your armpit, working from the bottom of the chest up.<\/li>\n\n\n\n<li>On the sides of your neck, drag the tool gently, beginning at the midline of the neck, going to the upper tip of the jaw along the sides.<\/li>\n\n\n\n<li>On the cheek bone, drag the tool from the midline at the side of your nose, moving to the side of your face. <\/li>\n\n\n\n<li>On the brow bone, sweep up to the hairline and then out to the sides of the head. <\/li>\n\n\n\n<li>Repeat 3 to 7 times for each area.<\/li>\n\n\n\n<li>Make sure you do both sides of the body and face. <\/li>\n\n\n\n<li>Use the smaller side of the tool to work very gently around the eyes, nose, and mouth, moving always to the sides of the face.<\/li>\n<\/ul>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/what-muscles-does-running-work\/\" data-type=\"post\" data-id=\"12307\">What muscles does running work? 5 ways to prevent common running injuries<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Muscle scraping sounds painful, but in fact it&rsquo;s a form of therapy that has been used for centuries to promote healing of the muscles, fascia and tendons.&nbsp; Also known as Gua Sha, muscle scraping is widely practiced in Chinese medicine and has become popularised in western culture over the last few years to promote healing. &hellip;<\/p>\n","protected":false},"author":1,"featured_media":11115,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","disable-in-feed":false,"article-schema-type":"","disable-critical-css":false},"categories":[88,123],"tags":[306],"mv":{"thumbnail_id":11115,"thumbnail_uri":"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/04\/blog-post-107-300x300.png"},"_links":{"self":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts\/11105"}],"collection":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/comments?post=11105"}],"version-history":[{"count":18,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts\/11105\/revisions"}],"predecessor-version":[{"id":12800,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts\/11105\/revisions\/12800"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/media\/11115"}],"wp:attachment":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/media?parent=11105"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/categories?post=11105"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/tags?post=11105"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}