Self Massage

A professional therapeutic massage is great and keeps your muscles working. But between massages by a pro, massaging yourself can help reduce stress and keep your body moving.

Making your own self-massage tool is easy! To make your own BallSock all you need is a couple of tennis balls, an old sock, your own two hands and a few quiet minutes. Simply place two tennis balls in a sock and tie the end. Make sure the balls are about a hands width apart.

Self-Massage With The BallSock

Lie comfortably on your back. Place the BallSock behind the upper neck, so the two balls are below ridge at the base of your skull (right above the hollow spot in the middle of your neck). Rest for 5 minutes. Breathe slowly. Listen to soothing music. The balls put pressure on acupuncture points and send messages telling muscles to relax, which can help relax your whole body.

Using your thumbs, start at your temples and make small circles, 3 times forward, and 3 times backwards. Then touch your face. Very gently, cup your cheeks and temples with your hands for 3 breaths.

Move to your ears. Holding with firm pressure, pull them gently straight outward. Alternate ears, pulling each ear up 7 times. Breathe slowly as you do. Then pull the tops of the ears straight up. Next, pull the earlobes straight down.

Rub your thumbs down your neck from your jaw to your collarbone 3 times, alternating sides.

Move down to the top of the chest. Using your thumbs, make 3 small circles in the center of the pectoral muscles (on each side of the chest, in line with the nipple, half way between the nipple and the collarbone).

Move down to the area just above your kidneys and below your ribs (waist level where the tissue is still soft). Rub briskly with your fists in a circular motion.

Finally, bending your knees, roll your body up towards your head. Keep the balls in the middle of your spine and let them work the muscles of your back as you roll the balls down to your low back.

The Foot Rub

Few things feel as marvelous as a good foot massage. Here’s some feel good techniques. Do them on one foot, and then switch to the other foot. Try some lotion or some massage oil… it will make your feet feel wonderful.

Sit on a chair and place one foot on the opposite thigh. With your hand in a fist, press your knuckles into the bottom of your foot, moving from your heel to your toes. Repeat 5 times.

Apply pressure with your thumbs to the sole of your foot, working from the bottom of your arch to the top near your big toe. Repeat 5 times. With your thumbs, work between the bones of the ball of your foot.

Work each toe by holding it between your thumb and second knuckle. Move it from side to side. Extend each toe gently out and away from the ball of your foot. Then press in the areas between your toes. Hold your toes in one hand and bend them backward, holding them there for 5 seconds. Then bend them forward and hold for 5 seconds.