7 Quick And Simple Self-Massage Techniques To Relieve Various Body Aches

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Are you getting tired of dealing with aches and pains? After a long workout or a busy day, it is perfectly natural to experience some muscle pain. If you do not have the time or money to visit a massage therapist, do not despair. Try any of these simple self-massage techniques with tennis ball.

You do not need any special equipment, other than a tennis ball. Take a look at these 11 self-massages that you can perform at home to relieve almost any ache in your body.

Self-Massage Techniques With Tennis Ball

1. Foot Massage

Get rid of your foot pain with an easy foot massage. You can perform this massage just about anywhere, even while sitting at your desk. Use a tennis ball and take your shoes off.

Place your foot directly on top of the tennis ball. Slowly rock your foot back and forth. Place firm pressure on the tennis ball, as you roll your foot.

If you feel any knots along your foot, start focusing on those areas, rolling your foot in small circles. If you need to apply more pressure, you should perform this massage while standing up.

2. Relieve Tension Headaches

Tension headaches are fairly common. If you have tension around your neck or head and it is causing a headache, then you should try this next self-massage.

Lay on your back, with your legs bent and your feet on the ground. Hold a tennis ball in each hand, holding them between your thumb and forefinger.

Place the tennis balls against the sides of your head. Move your head from side to side and then tuck and lift your head. Repeat this process until you are able to eliminate your headache.

3. Get Rid of Lower Back Pain

This next self-massage should help get rid of lower back pain. This is especially useful if your lower back pain is due to your period. Lay on your back, with your legs bent and your feet on the ground, as with the last exercise.

self-massage techniques with tennis ball

Place two tennis balls directly under your lower back. Raise and lower your hips, kneading your back muscles along the tennis balls.

4. Massage Your Butt

Here is another method of working out the kinks along your lower body—specifically, your butt. Sit on the ground, with your legs bent and your feet on the floor. Place a tennis ball under one of your butt cheeks and your hands behind your back.

Lift your leg off the ground and roll your butt along the tennis ball. After a minute or two, switch legs. Place the tennis ball under your other butt cheek and repeat the massage.

5. Relieve Leg Pain

Leg pain is very common, especially if you are on your feet a lot. Lie on your side, with a foam roller under your hip. Use your hands for support, as you slowly roll down from your hip towards your knee. As you do this, rotate your body towards the ground. Return to the starting position and repeat.

6. Get Rid of Neck and Shoulder Pain

If your neck and shoulders hurt, this self-massage should do the trick.

Stand near a wall. Place a tennis ball between your shoulder and the wall. This can also be done lying on the floor.

Next, raise your arm above your head. Turn your head from side to side.

If you are not happy with the pain relief, try moving the tennis ball to different positions along your shoulders or neck.

7. Relieve Upper Back Pain

One of the most common aches and pains is back pain from slouching in front of the computer for hours. This will help relieve tension along your back, especially if your muscles have tightened from slouching. Try this simple self-massage:

Lie on your back, on the floor, with your feet shoulder width apart. Place a tennis ball or foam roller behind the middle of your back, towards your shoulder blades. Rock your body towards your feet and then back. Continue this movement until you experience some relief.


These self-massages are easy to perform. The next time you have aching muscles, treat yourself to a self-massage. These are good temporary relief for small pains.

If you continue to experience pain, even after using these self-massage techniques, then you may want to think about visiting a professional massage therapist or a chiropractor.



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About Sara Ding

Sara Ding is the founder of Juicing-for-Health.com. She is a certified Wellness Health Coach, Nutritional Consultant and a Detox Specialist. She helps busy men and women identify their health issues at the root cause, in order to eliminate the problems for optimum physical/mental health and wellbeing.


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