11 Seriously Wonderful Self-Massage Tips That Will Make You Feel Amazing

 
By 4 February 2017
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Everyone deals with aches and pains, but not everyone has the time or cash for a professional massage. Here are 11 massages you can do to yourself that will leave you feeling so good.

We spoke to Sulyn Silbar, ACSM-certified personal trainer and founder of Body + Mind NYC, and Luke Bongiorno, physical therapy director of NY SportsMed & Physical Therapy, who recommended these simple self-massages. You can do some with your hands only, while others require the aid of a tennis ball or foam roller — but all are super easy and only take a few minutes, no professional required.

1. If your feet are killing you:

Anna Borges / BuzzFeed Life

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, but Silbar recommends a spiked ball like this one, 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.

2. If you suffer from tension headaches:

Anna Borges / BuzzFeed Life

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.

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