Self Massage

Self-Massage Tips That You Can Do At Home that
Will Make You Feel Amazing

Everyone deals with aches and pains, but not everyone has the time or cash for a professional massage. Here are massages you can do to yourself that will leave you feeling so good.

If your feet are killing you:

The best part about this move is you can do it under your desk without interrupting whatever you’re doing. You can use a regular tennis ball or a firm water bottle
but a spiked ball such as show is highly recommended, which will leave you feeling airy on your feet.

Here’s how to do it:
1. While sitting, step on the ball with a bare or socked foot and roll back and forth from heel to toe with firm pressure — but don’t try to flatten the ball completely.
2. If anywhere feels particularly painful or tender, work those knots out by rolling in small circles.

If you need more pressure: Do while standing instead of sitting.

If your lower back hurt:

You should feel this in your mid-back, where your muscles pull tight and get sore when you slouch.

Here’s how to do it:
1. Lie face up with feet shoulder-width apart and flat on the floor.
2. Center the foam roller on your mid-back, beneath your shoulder blades so it’s perpendicular to your body.
3. Rock your body toward and away from your feet over the foam roller.

If you suffer from tension headaches:

This will relieve tension in your neck and head often caused by crappy posture — like when you crane your neck while texting or push your head forward when slumping at a desk.

Here’s how to do it:
1. Lie on your back with your legs bent.
3. Holding a tennis ball in each hand between your thumb and forefinger, rest your hands behind your head so the tennis balls are on either side of the base of your skull.
4. Alternate between shaking your head from side to side, then tucking and lifting your chin.

If your neck and shoulders hurt:

Attempting to give yourself a neck or shoulder massage with your hands actually leads to more tension, even if it feels good at the time. Try this instead.

Here’s how to do it:
1. Stand with a tennis ball between the wall and your shoulder.
2. Raise your arm above your head and shift your head from side to side.
3. Experiment with the ball in different positions along your neck and shoulders.

Give The Gift of
MASSAGE