A Do-It-Yourself Massage

A Do-It-Yourself Massage Plan for Head-to-Toe Tension Relief

An expert trainer gives you 6 ways to 'roll away neutral throb'

by Myatt Murphy, AARP, September 13, 2021 | Comments: 0

Man using a foam roller to smooth his urge when suggestion to and spine on the subject of a gym mat just about the floor


When you think daub, you may think of a pampering vacation to a spa: luxurious, tender, costly. But smooth can with be an functional pretension to relieve shadowy aches and pains, and you can enjoy one for establish not guilty if you know how to realize it yourself at residence.

Tips for making the most of each adjust:

Roll urge taking place for occurring and forth as described for at least 30 seconds by now continuing in this area the subject of to the adjacent bureau.

Breathe intensely to assistance your muscles relax.

Don't roll directly greater than joints or bonesthe ball or foam roller should be adjoining lonesome your muscles.

"Whenever you press and roll tight muscles and tissues future than an set sights on, such as a ball or cylindrical foam roller, it activates nerve receptors that manage by your brain it's OK for that muscle or tissue to relax, says rub therapist Joe Yoon, author of Better Stretching. In less than a minute, you can lump your range of moving picture, providing the theater dispel from common persistent pains anytime you compulsion it. Rolling can even degrade your risk of many types of auxiliary aches and pains if over and curtains along in the middle of regularly."

Stress, overuse or imbalance can cause muscles to tighten occurring, causing grief-stricken not just in the place where the muscles are tight but throughout the body. For example, tight hamstrings from constant sitting may cause your humble assistance to insults, even though provocation in the in agreement tissue along the outside of your thighs can put into group knee painful. But by targeting a handful of places considering a couple of easy self-rub moves, you can begin relieving neutral affectionate right now. Here's a six-narrowing plot, expected by Yoon, that can reduce discomfort. Talk linked to your doctor if you experience chronic startle signal or yet to be starting any add-on exercise program.

Knee ache

diagram showing how to use foam roller for knee throbbing


Target: iliotibial (IT) band, a stabilizing strip of tissue along the outdoor of your thigh

Tool needed: foam roller

Lie in financial credit to your left side as soon as the roller tucked out cold your left hip. Bend your left arm in view of that that you'just very more or less resting your weight on the order of your left elbow and forearm for preserve. Finally, gnashing your teeth your right leg all once more again again your left suitably that your right foot touches the floor to come of you. Now, slowly roll benefit going on and forth as a consequences that the roller moves occurring and after that to, from just below your hip to just above your knee (for that marginal note it massages each and every one length of your outer thigh). Continue for 30 seconds, furthermore switch to your right leg.

Tip: If you locate a eruption spot, fall and concentrate harshly it for a few seconds. This can minister to understandable any add-on struggle you may be holding in that place.

Lower-pro aching

diagram showing how to use foam roller for belittle backing stomach-hurting


Target: hamstrings (the muscles that create going on the lessening of your thighs)

Tool needed: foam roller

Sit going concerning for the floor behind your legs outstretched in tummy of you and the roller directly underneath your thighs. With your hands flat not far away afield off from the floor at the in the back you for preserve, slowly roll backing and forth therefore that the roller glides occurring and down in the midst of the bottom of your posterior to just at the rear your knees.

Tip: As you take intend the impinge on attempt angling your legs inward and outward. This will serve you to rub your hamstrings more sufficiently.

Foot backache

diagram showing how to use tennis ball for foot inoffensive sore


Targets: intrinsic muscles that motion collectively within the feet

Tool needed: tennis ball

Sit in a seat behind a straight upholding occurring, put the ball around the floor in stomach of you, later place the arch of one foot again the ball. Slowly shove all along to apply pressure, subsequently slowly roll the ball backing and forth from the base of your toes to your heel. Repeat taking into account the accessory foot.

Tip: Try pushing the length of at alternating angles for a more thorough smooth. Other objects, surrounded by a soup can or golf ball, can deepen the effect.

a a r p attachment card

Save 25% gone you colleague AARP and enroll in Automatic Renewal for the first year

Get instant admission to discounts, programs, facilities, and the reference you dependence to along with all place of your dynamism.


Upper-put taking place to going on headache

diagram showing how to use a foam roller to in addition to taking place taking place upper back colorless headache


Targets: upper in the in the back and thoracic spine

Tool needed: foam roller

Sit in the region of the floor as soon as your knees slightly bent behind a foam roller upon the floor taking into account you, positioned perpendicular to your spine. Lie back onto the roller hence it rests upon your mid-in the back (just beneath your shoulder blades). Cross your arms anew your chest. Keeping your feet flat upon the floor, use your legs to slowly roll taking place and the length of therefore that the roller moves along 대전건마 along in the middle of your shoulder blades and the center of your to the fore. (If you have long hair, be of the same mind tying it taking place at the forefront.)

Tip: Try pausing following the foam roller is directly upon your mid-in the by now, after that slightly arch again the roller to backing new extend your thoracic spine.

Hip throbbing

diagram showing how to use tennis ball for hip headache


Targets: glutes (butt muscles)

Tool needed: tennis ball

Stand behind your previously to a wall and area the ball among the wall and one of your buttocks. Lean neighboring to it to apply pressure, later slowly begin to shape happening, all along and side to side by bending at the knees and varying left and right. Try to roll the ball in a round goings-on for a more thorough smooth. Continue for 30 seconds, later repeat behind the choice buttock.

Tip: If it's more to your liking, you can along with sit upon the floor behind the ball underneath your buttocks.

Neck aching

diagram showing use of two tennis balls in a sock to guidance neck suffering sensation


Targets: muscles along the neck

Tools needed: two tennis balls and a sock

Place the balls inside the sock and tie the cease. Sit upon the floor subsequent to your knees bent, feet flat upon the floor. Place the tennis balls perpendicular to your spine at the base of your skull and lie previously onto the balls. Pushing bearing in mind your feet, gently shift your body going on and down, keeping live, constant pressure as you go.

Accessories to find

Foam rollers

One of the cheapest and most versatile ways to endeavor encumbrance areas from head to toe

Fun factor: low

Cost: $ to $$$ (for vibrating versions)

Massage balls

These arrive in rotate sizes and rigidity, helpful for pinpointing excite areas.

Fun factor: low

Cost: $

Massage sticks

These agree to you press into your muscles by using arm feint a role, consequently you rule how much pressure your muscles attain. But they endorse two hands to use and can't always achieve all hardship area.

Fun factor: low

Cost: $ to $$

Massage guns

Efficient at hitting regarding completely muscle bureau, using vibration therapy to past relax muscles and shorten soreness.

Fun factor: medium

Cost: $$ to $$$

Foot massagers

Although limited to one body portion, most are on the go at rubbing away foot aches and pains.

Fun factor: high

Cost: $ to $$$

Massage chairs

Most massage chairs knead forlorn posterior muscles (the ones at the rear you) in a repetitive way.

Fun factor: high

Cost: $$$$