Muscle tension is something we all deal with, whether it’s from long hours at a desk, an intense workout, or just everyday stress. While professional massage therapy is the best way to relieve deep-seated tension, sometimes you need a quick fix at home. That’s where self-massage comes in.
Tom from Muscle Therapy By Tom in Slough has put together some easy self-massage techniques that you can do at home to relieve muscle tension and feel more relaxed.
Neck and Shoulder Release
Sitting at a desk all day? Hunched over your phone? That tightness in your neck and shoulders won’t go away on its own. Here’s what to do:
- Place your fingertips on the muscles at the base of your skull.
- Apply firm but gentle pressure and make small circular motions.
- Slowly work your way down the sides of your neck to your shoulders.
- For extra relief, use a massage ball or a tennis ball against a wall—press into the ball and roll it around sore spots.
Lower Back Relief
A stiff lower back can make everything feel more difficult. Loosen up with this technique:
- Use your knuckles or a massage ball to apply pressure along your lower back muscles.
- Press into the muscle and hold for a few seconds before moving to another spot.
- Try sitting in a chair and placing a massage ball between your lower back and the chair, then lean into it and roll gently.
Leg and Calf Tension Release
If you’re on your feet all day or hitting the gym hard, your legs and calves need some care.
- Sit on the floor and place a foam roller under your thighs.
- Roll slowly back and forth, stopping on tight areas and holding the pressure for a few seconds.
- For calves, sit with your legs extended and place a massage ball or foam roller under your calves. Apply pressure and roll slowly.
Hand and Forearm Relief
Typing, lifting, or even just carrying grocery bags can make your hands and forearms feel tight and fatigued.
- Use your thumb to apply pressure in circular motions along your forearm.
- Gently stretch your wrist by pulling your fingers back toward you.
- Roll a massage ball under your palm on a hard surface to release tension in your hand muscles.
Foot Massage for Instant Relief
Your feet take a beating every day, so don’t neglect them.
- Place a massage ball or a frozen water bottle under your foot.
- Roll your foot back and forth, focusing on tight areas.
- Use your thumbs to apply pressure to the arch and heel.
When to See a Professional
Self-massage is a great way to relieve tension, but sometimes you need a deeper release. If you’re dealing with chronic pain, limited mobility, or persistent tension, it’s time to book a professional massage. Tom at Muscle Therapy By Tom in Slough specializes in deep tissue massage, sports massage, and injury recovery treatments that will take your relief to the next level.
Need professional help? Visit muscletherapybytom.co.uk to book a session today.