Place a towel in a dryer while you’re taking your bath to warm it up. When you get out of the shower, feel the relief from drying yourself with a nice warm towel.
Place your hands into fists and gently rub your spine in a circular motion. Place your fingertips at your ears and gently move them down your jaw until both hands meet up at your chin. After you have worked out all the knots, stretch out your shoulder blades by hugging yourself.
While standing, bend your knees to the left while massaging the right side of your abdomen. Apply pressure on different parts of your abdomen with your fingers, and release after a few seconds.
For added variety, you can alternate between using a larger and smaller ball during the same self-massage session.
Use your feet to help you move up and down the roller slowly, feeling the roller move up and down each of your vertebrae. Gently roll up or down the roller until you find a trigger point or a painful area. Then, stay rolled over the area for at least 30 seconds. This will hurt a bit, but it will relieve the tension from the area afterwards. To target smaller areas of your back, use a rolling pin instead of a blanket.
Switch back and forth between the long-flowing strokes and the smaller circles until your arms feel heated and relaxed.
Use your thumb to put pressure on your palms and wrists, moving it in a circular motion. To complete the massage, stroke your palm gently from your fingers to your wrist. If you’re using oil, rub your hands together to massage the oil further into your hands. You can also complete this motion even if you’re not using oil.
Try the drumming technique. Use the side of your hand to make a gentle chop all the way up your leg. This can help ease cramped muscles and relieve soreness.
Massage the soles of your feet either by creating circular motions with both of your thumbs, or putting your hand into a fist and running it up and down the soles of your feet. Use your fingertips to stroke your ankle up and down. Squeeze your Achilles tendon several times. Finish the massage by gently stroking your foot.
