A 10-minute massage you can give yourself
Ease tight shoulders, tired hands and sore feet with just your hands and a ball.
You don't have to wait for a spa visit to feel better. A few minutes of self-massage at night can ease tight spots and help you sleep. Here is a simple routine.
What you need
- A quiet place and 10 minutes.
- A tennis ball and a wall.
- A little lotion or oil for your hands and feet (if you like).
The routine
Neck (2 minutes). Put your fingertips on both sides of your neck, just below your head. Press gently and make small circles.
Shoulders (2 minutes). Reach your right hand to your left shoulder and squeeze the muscle, like kneading dough. Switch sides.
Upper back (2 minutes). Stand with your back to a wall. Put the ball between the wall and your back, next to your shoulder blade. Lean in and roll slowly. Keep it off your spine.
Hands (2 minutes). Press your thumb into the palm of your other hand and make circles. Gently pull each finger.
Feet (2 minutes). Sit down and roll your foot over the ball, from heel to toes. Switch feet.
Keep it gentle
It should feel good, not painful. Don't press on your spine, the front of your neck, bruises, swollen areas or varicose veins.
If the tightness keeps coming back, a trained therapist can reach deeper. A Swedish massage is good for relaxing, and deep tissue for stubborn knots.
Frequently asked questions
How can I massage my own neck?
Use your fingertips to make small circles on both sides of your neck.
Is a tennis ball good for self-massage?
Yes. It is great for the upper back and the soles of the feet.
How long should it take?
About 10 minutes is enough.
When should I see a therapist?
If the tightness keeps coming back or you can't relax doing it yourself.
