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Workout Tips

How to Perfect the Art of Self-Massage

Get rid of your aches and pains yourself with the help of a massage therapist.

by Nicole Kennelly
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Middle back massage
Flying Chilli
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How to Perfect the Art of Self-Massage

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1 OF 5

1 of 5

Middle back massage

Flying Chilli

Middle Back

This is important for extension of the spine, rotation of the trunk, and proper breathing.

Technique:

Foam roll up and down from the top of the shoulder blades to the waist. Roll slowly, stopping at any tender points, breathe and relax into it, then move to the next point.

2 of 5

Glute massage

Flying Chilli

Glutes

This is for lower-back pain. Trigger points in these muscles can cause pain all the way down to your feet.

Technique:

Sit on a lacrosse ball with the ball positioned over a tender spot. Hold for 1 minute, then move to the next spot.

3 of 5

Front of hip/groin massage

Flying Chilli

Front of Hip/Groin

This area gets tight from sitting, then overused from running.

Technique:

Use a lacrosse ball below your hip bone either lying facedown or leaning against a wall. Release tender spots from the outside of the hip, across the thigh, and into the groin.

4 of 5

Knee massage

Flying Chilli

Knee

Releasing tightness around the knee will help alleviate any knee pain.

Technique:

Using a massage stick, roll your quads, hammies, and calves for 30 seconds to 1 minute each. Apply direct pressure to any area where you feel tension.

5 of 5

Foot/ankle/shin massage

Flying Chilli

Foot/Ankle

Proper movement of the foot and ankle helps prevent injuries to the ankles, knees, and hips.

Technique:

Foam-rolling the shins and calves, rolling the foot on a lacrosse ball, and using a stick for friction around the ankle are all helpful in these areas.

Back to intro

Middle Back

This is important for extension of the spine, rotation of the trunk, and proper breathing.

Technique:

Foam roll up and down from the top of the shoulder blades to the waist. Roll slowly, stopping at any tender points, breathe and relax into it, then move to the next point.

Glutes

This is for lower-back pain. Trigger points in these muscles can cause pain all the way down to your feet.

Technique:

Sit on a lacrosse ball with the ball positioned over a tender spot. Hold for 1 minute, then move to the next spot.

Front of Hip/Groin

This area gets tight from sitting, then overused from running.

Technique:

Use a lacrosse ball below your hip bone either lying facedown or leaning against a wall. Release tender spots from the outside of the hip, across the thigh, and into the groin.

Knee

Releasing tightness around the knee will help alleviate any knee pain.

Technique:

Using a massage stick, roll your quads, hammies, and calves for 30 seconds to 1 minute each. Apply direct pressure to any area where you feel tension.

Foot/Ankle

Proper movement of the foot and ankle helps prevent injuries to the ankles, knees, and hips.

Technique:

Foam-rolling the shins and calves, rolling the foot on a lacrosse ball, and using a stick for friction around the ankle are all helpful in these areas.

Topics:
  • Recovery
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Written by Nicole Kennelly
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