Easy ways to ease your own aches and pains
Nothing feels better than a massage when your muscles are feeling tight and sore, but we can’t all afford fancy gadgets or a masseur to help soothe our tired, achy muscles. However, selfmassage is a good way to relieve muscle soreness, plus you’re in control and can apply more or less pressure when necessary.
Matt Flanagan, CEO and sports health specialist at E-Bikes Direct explains how you can safely selfmassage to help relieve the pain…
Neck and shoulders
It’s safe to massage your own neck and shoulders, however, as they’re vulnerable areas, care must be taken not to apply too much pressure as this can lead to soreness and further aggravate injured muscles.
Neck and shoulder pain are often caused by overuse, lack of movement or poor posture and can be extremely uncomfortable.
Lower back
Position a tennis or massage ball between your lower back and a wall. Move your body up and down, or side to side to find areas of tension. Apply stronger pressure against the ball to help relieve tension. Repeat as necessary.
Massaging without a prop: If you don’t have access to a small ball, sit cross legged on the floor with a straight back, place your thumbs on the flat bone at the bottom of your spine, moving your thumbs in small circular motions, moving up and down. Apply firm pressure on tense spots for a moment, release and repeat as necessary.
You can do this in a chair if you need quick relief while working.
How to massage your neck
Firstly, make sure you are not overstretching your neck, as this can cause pain and further discomfort. Straighten your neck and back and locate the areas on your neck which require massage.
Press firmly with your fingers and gently move in circular motions, first clockwise then anticlockwise. Do this for up to five minutes.
Place your left hand on the neck muscle behind your left ear and apply gentle pressure while slowly turning your head to the right. Repeat on the right side.
How to massage your shoulders
Place two or three fingertips from your right hand on the back of your neck, where it meets the shoulders. Press carefully but firmly and release three times, then roll your fingers over the muscle, moving towards the base of your neck. Repeat with the left hand.
How to massage your legs with a tennis/massage ball
Sit up straight on a chair and place the ball under your thigh, under any tender spots and use your body weight to move the ball around. Start with clockwise then anti-clockwise movements, and repeat if necessary.
Without a prop: Wrap your fingers around your ankle and squeeze gently but firmly. Work your way up your leg, squeezing your muscles with your fingers up to your hip and repeat from the ankle if necessary.
How to massage your feet with a tennis/massage ball
Great for those who are not as flexible. Either seated or standing, place the ball under your foot, pictured left, and roll it around, clockwise and anti-clockwise. Adjust your body weight to change pressure.
Without a prop: Hold the top of your foot in one hand and rub the length of the arch, from heel to the ball, with your thumb, using more or less pressure where necessary. Repeat if necessary. Another method: Using your thumb and forefinger, move each toe individually side to side, squeezing and extending each toe gently.