Eleven Effective Self Massage Therapy That Makes You Feel Amazing



Eleven Brilliant Ways For Self-Massage Tips That Will Make You Feel Amazing

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Looking at it, not everyone has time or cash to handle the aches and pain by professional massage. There are many self massages one can do for him/her self
that will leave you feeling so good and soothing.
BuzzFeed Life had a conversation with Sulyn Silbar, ACSM-certified personal trainer and founder of Body + Mind NYC, and Luke Bongiorno, physical therapy director of NY SportsMed & Physical Therapy,
who examined and recommended these simple self-massages. These are ways to make oneself relieve from pain and releases tension.
There are some massages one can do with one's hands only, while others require the aid of a tennis ball or foam roller — all are super easy and only take a few minutes,
no professional required. However, to have a brilliant result, there are some massage devices available now by the advancement in technology that can do better what ordinary hands could do
in the place of massage without involving the professional touch.

1. If your feet are killing you:

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It can be done anywhere even at the office under your desk without interrupting whatever you're doing. You can use a regular tennis ball,
but Silbar recommends a spiked ball like this one, and this will leave you feeling airy on your feet. The one that will help you better while on the move is the magnetotherapy massage you can receive from the silicon shoe insoles. Proved to give a better result.


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 are doing this while standing, it will give you more pressure and effective result than sitting.


2. If it is tension headaches:

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You will relieve tension in your neck and head often caused by crappy postures — 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.


3. If PMS is making your lower back hurt:

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It will help the tenderness and pain you get in your lower back before and during your period due to inflammation.

Here's how to do it:

1. Lie on your back with your legs bent and feet firmly planted on the ground.

2. Place two tennis balls under your lower back around where your sacrum — the large, triangular bone at the base of the spine — meets your hip bone.

3. Raise and lower your hips, kneading the area with the tennis balls.


4. If you have a tight, painful jaw in the morning:

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Clenching when you're stressed can give you a headache and a sore jaw. Do this right when you wake up or when you're feeling anxious.

Here's how to do it:

1. Using the pads of your fingertips, press up under your cheekbones, starting at the apples of your cheeks.

2. Open and close your mouth as you press up into your cheekbones.

3. Do this all the way back, following an imaginary beard line.

4. When you reach your sideburns, press your thumb under your jawbone and pull your fingertips down the side of your face.

5. Repeat movement along your jaw, moving toward your chin.

6. Finally, grab chin and pull the skin down between your thumbs and fingertips.


5. If your knees get sore from sitting at a desk all day:

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This will work out the bound connective tissue fibers called fascia — aka what you probably think of as knots — that form when your legs are bent for too long.

Here's how to do it:

1. While sitting, unbend your leg and let it rest, so the muscles in your quad are soft.

2. Press into where it hurts with a fingertip or a knuckle and massage in a star shape for 10 seconds.

3. Bend and straighten your knee twice.

4. Repeat 2–3 times for each place it hurts.


6. If your butt is sore from all that sitting:

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Alternatively, if you want to massage your butt because it feels good.

Here's how to do it:

1. Sit on the ground with your legs bent, your hands resting on the ground behind you, and a tennis ball under your butt cheek.

2. Lift your leg off the ground and roll around on the ball, working into the places you feel the most tension.

3. Repeat on your other side.


7. If your forearms are sore:

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This move feels right pain or no pain, but if you work with your hands a lot, whether typing all day at a computer or doing manual labor, it's a lifesaver.

Here's how to do it:

1. Hold your arm out, palm up, and cup it just under the elbow with your opposite hand.

2. Flip your arm within your grip, so your palm faces the ground.

3. Repeat all down your arm until you reach your wrist.

Don't squeeze too hard. Per Silbar: "We're just taking the casing of sausage and twisting. We're not squeezing the meat out of it."


8. If your legs and knees hurt after walking, running, or scaling stairs:

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If you're on the move a lot, you probably experience tightness in your IT band, the tissue that runs from the side of your hip all of the way down past your knee. Instead of rolling directly on your side, which can be painful, come at it from an angle instead.

Here's how to do it:

1. Lie on your side with your foam roller under your hip.

2. Using your hands to brace you, slowly roll down from your hip to your knee, rotating your body toward the ground as you go.

3. Roll back into the starting position.


9. If your neck and shoulders hurt:

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Attempting to give yourself a neck or shoulder massage with your hands 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.



10. If you ache from slouching in front of your computer:

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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 faceup 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.


11. If you want a head massage that feels so good.

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This is great for headaches, but it also just feels good. A good head and scalp massage is pretty much the best part of going to the hairdresser, you know?

Here's how to do it:

1. Draw circles with your fingertips at your temples, increasing the size and pressure of your circles as you move toward your scalp.

Going through all these steps could be more tedious and less effective if not done correctly as one supposed. There are recommended self-massage types of equipment that could bring you to the state you are admiring to be.
These are so effective for foot, neck, body, back, waist, calf, abdomen, and shoulder massage. Let's enhance our lifestyle by having regular massage. It worth doing.