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8 Self-Massage Tips You Can Use Right Now - Cosmopolitan.com

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Need to release all the credit card bill–induced tension in your shoulders? (Same.) Well, I’d recommend taking matters into your own broke-ass hands.

Whether you have seriously awful posture or just went a liiiittle too hard on squats, keep the following self-massage tips bookmarked so you can show your muscles some love without dropping a ton of money. Win/win/win!

You’re gonna feel amazing, leggo!

1. If you sit at a desk literally all day


In addition to stretching and weakening your butt muscles and hamstrings, sitting also shortens your hip flexors—especially your psoas muscles (aka main hip flexor muscles), explains Sophia Burdett, licensed massage therapist and owner of Sophia Burdett Therapeutic Massage.

“When you sit, you’re training your hip flexor muscles to be shorter, so when you stand up, they have trouble lengthening back out,” says Burdett. And since psoas muscles start in your lower back and extend to your femur, they can cause low-back pain when they’re tight.

Get loose: Massaging your psoas muscles (which are pretty deep in your hips) is honestly really freakin’ hard on your own, so Burdett recommends hip flexor stretches like these.

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From there, dig in deeper by foam rolling your lower back. Begin by lying on your back and use a foam roller that’s angled perpendicular to your body. Roll your body up and down so the foam roller moves from the top of your hips and the bottom of your ribs for at least two minutes, Burdett says.

From there, foam roll your glutes: Sit on the roller, then cross your right ankle over the left knee, lean into your right glute, and roll back and forth. Repeat on the other side.

Next, roll your hamstrings out: Place the roller under your legs, just above your knees. Roll back and forth to cover the area between your knees and hips.

To foam roll your hip flexors, lie face down with a foam roller across your hips. Then, use your arms to roll from the bottom of your hips to the top and back again.

FWIW, a tool like a Theragun, which uses percussive therapy (like a jackhammer for your muscles), to release muscle tension can also help here, says Albert Matheny, RD, cofounder of Soho Strength Lab in New York City. Just gently move the gun across your hip flexors for 20 to 60 seconds.


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2. If your posture is questionable


Sitting, especially at a desk, also compromises your chest, neck, and shoulder muscles, says Burdett. “Your neck shifts forward a bit, your shoulders and chest curl inward, and the tops of your shoulders creep toward your ears,” she explains.

The muscles in your chest shorten—as does a muscle in your armpit called the serratus anterior, bringing your shoulders forward. Meanwhile, your upper back and neck muscles get stretched out, causing them to weaken. Finally, your trapezius muscle, which runs down the sides of your neck and out to your shoulders, tighten up.

Get loose: Foam roll your serratus muscles by lying on your side with your bottom arm extended and a foam roller beneath your ribs. Roll from your armpit to the bottom of your ribs for a minute or two, says Burdett.

To loosen your chest muscles, grab a massage ball (or a tennis ball, if you have one) and stand facing a corner or door frame. Place the ball between your chest and the corner and gently press into it. Rotate your chest around the ball and repeat on the other side.

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If you have time, follow this up with up with Burdett’s go-to chest-opening stretch: cactus arms. Stand with your arms parallel to the floor and your elbows bent at 90 degrees, like a goal post. Slowly rotate your shoulders backward in little circles for a minute or two.

To tackle those traps, Burdett recommends using a trigger point back massager, a giant S-shaped tool that digs into hard-to-reach areas. Hold the middle of the “S” and press one end of the knob into where your shoulder meets your neck. Move the tool back and forth between the base of your neck and your shoulder. Repeat on the other side. Foam rolling your upper back can also help, since tension can originate there, Matheny says.

3. If you slept weird last night and now your neck hurts


1574709985-21HtpeeaQEL.jpg

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Falling asleep in a ball on the couch after one too many episodes of Queer Eye can stretch out some of the muscles in your neck and scrunch up others, making it difficult to straighten out the next morning (or, like, the next week).
Get loose: Burdett recommends resting your head on a tool called a Still-Point Inducer for a few minutes. The hard foam tool has two knobs that you line up with the back of your head at ear-height to put pressure on and release the ends of your upper trap muscles, along with your suboccipital muscles at the back of your head, which can get tight from funky sleeping positions.

Popping a heating pad on whatever part of your neck hurts for about 20 minutes can also help loosen the muscles, Burdett adds.

4. If you feel stressed AF


When late-night emails from your boss tense your shoulders all the way up to your ears, that’s bad news for your upper bod.

Get loose: Burdett recommends hitting your traps with that trigger point back massager, just like you would to address your generally crummy posture. If that doesn’t work, foam roll up and down your upper back, from your shoulders to the bottom of your ribs.

While you roll, practice some diaphragmatic breathing, Matheny suggests. “When we’re stressed, we tend to breathe through our rib cage, which can tighten up the muscles in our upper torso,” he explains. Relax them and your mind by breathing slowly and deeply into your belly.

5. If you’re PMS-ing


Uterine contractions can sometimes feel like lower-back pain and can also pull on ligaments connected to your sacrum, located at the bottom of your spine between your hips, explains Burdett.

Get loose: Use a foam roller to gently massage out your lower back, rolling between the tops of your hips and bottom of your ribs, Burdett says. This sends blood to your lower abdomen, which can ease pain. Rolling out your glutes and holding a heating pad or hot water bottle between your hips for 20 minutes can also help.

6. If your workout left you unable to sit without collapsing


A solid workout creates microscopic injuries in your muscle tissue. Although totally normal (and crucial for #BootyGains), it makes using the bathroom…a challenge.

Get loose: Start off by rolling out your hamstrings and glutes, says Burdett. Then move to your quadriceps (the tops of your thighs) by lying facedown with a foam roller between your thighs and the floor. Roll from just below your hips to just above your knees.

Next, foam roll your hip adductor muscles (i.e., your inner thighs), says Burdett. This is slightly awkward, but it’s worth it. Lying facedown with a foam roller between your thighs and the floor, stick your left leg out to the side (fire hydrant style) and roll from where your hip meets your torso to just above your knee. Then switch sides.

Finish off by rolling out your IT bands, a tendon that runs from the outside of your hip down to your knee, says Burdett. Lie on your side with your forearm on the floor and the foam roller between your outer thigh and the ground. Roll from just below your hip to just above your knee.

7. If you wear heels all the damn time


“Heels shorten your calf muscles and Achilles tendon, mess with your plantar fascia—the connective tissue in the arch of your foot—and squash the bones in the front of your feet together,” says Burdett. Ouch.


1574703073-31OIWCeBx4L.jpg

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Get loose: Use a double massage ball, which basically looks like two massage balls stuck together. Start by sitting on the ground with your legs straight out in front of you and the double ball beneath the spot just above your ankle. Roll up to just below your knee and back again. Then, shift into side-plank position to roll the outside of the lower leg.

Finish it off by facing the ground and rolling your shin muscles. Repeat everything on the other side. (If you want to do all of this sitting down, use a massage stick, which has a bunch of rolly balls or knobs on it, to massage out the back, sides, and fronts of your lower legs. Your standard metal water bottle should also do the trick.)

Now for your poor-ass feet: Stand up and take a massage ball (or tennis ball or metal water bottle) and roll it up and down the arches of each foot, Burdett says. Then, put the ball beneath the ball of your foot and press into it, so you can create space between all the bones in your foot that heels squash. Place it beneath your heel and press down again.

8. If your face is puffy


Whether you have allergies, a hangover, or just look like you stayed up all night finishing the last season of the Great British Baking Show (because you did), you can literally massage your face to look more human.

If there’s puffiness going on anywhere, says Burdett, chances are your lymphatic system is involved. That’s because this network of organs, lymph nodes, lymph ducts, and lymph vessels that make and move white blood cells and fluid from your intestines out of your tissues to the blood stream, according to the U.S. National Library of Medicine.

Get loose: A lil face self-massage can help physically push stagnant waste through your lymphatic system. Gently stroke your fingers from beneath your jaw down to your collar bone. Then, stroke outward from your chin toward where your ear meets your jaw. Continue moving up your face, massaging outwards towards your ears from your lower cheeks, the sides of your nose, under your eyes, and from the middle of your forehead, and finally the middle of your hairline.

Lauren Del Turco Lauren Del Turco is a writer, editor, and social media/content manager, who has contributed to Men's Health, Women's Health, The Vitamin Shoppe, and more.
 
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    🎉🍒ANNIE SPA🎉🍒 ✅7-1001 SANDHURST CIRCLE✅ 👌SCARBOROUGH ON M1V 1Z6👌 ☎️(437) 818-8896☎️ ☎️(416) 291-8879☎️ (FINCH & MCCOWAN) OPEN 10am to 9pm MONDAY to SUNDAY 🔥✅NEW MANAGEMENT💯NEW GIRLS🔥🔥 🔥GORGEOUS NEW YOUNG ASIAN GIRLS - TODAY’s ROSTER INCLUDES: 🔥 Ivy ❤️ is new girl in our branch, shy and sweet but also very vocal and needy, she demands your happiness and satisfaction. Slim body, supple soft breasts with long nipples and a toned bum bum will have you intoxicated by Ivy’s good looks
  37. SunriseRH:
    SATURDAY at SUNRISE SPA: MIA, MICHELLE & SUMMER. 10 East Wilmot St, Unit 27, Richmond Hill, on ☎️ 647-325-8086 ☎️ MIA is a young Vietnamese beauty with the looks and the skills. MICHELLE is a young, curvaceous beauty, 5’2” & 130Lbs, 37DDD-31-41, a trim waist, and a nice butt. Come and be pampered. SUMMER is a sweet Asian babe, 5’3” with a captivating 36D-28-39 figure
  38. NewOriental:
    SATURDAY at 🍏💚NEW ORIENTAL SPA💚🍏: HAPPY, LULU & PHOENIX. 10 East Wilmot St, Unit 26, Richmond Hill, on ☎️ 647-381-2688 ☎️ HAPPY is a slim Korean lady with great massage skills & lots of extra fun. LULU is a friendly and very sexy Vietnamese girl. She is a lot of fun, and can be wild at times. PHOENIX is a gentle sweet Filipina lady, 5’4” and 105Lbs, with 34C-24-34 assets
  39. Dreaminn:
    SATURDAY[ at 💭𝗗𝗥𝗘𝗔𝗠 𝗜𝗡𝗡 𝗪𝗘𝗟𝗟𝗡𝗘𝗦𝗦 𝗦𝗣𝗔💭: ELSA, HONEY & LULU. 10225 Yonge St (North of Major Mackenzie), Richmond Hill, ON ☎️ 𝟲𝟰𝟳-𝟴𝟮𝟵-𝟮𝟵𝟴𝟯 ☎️ ELSA is slim, petite & very pretty student, early 20’s about 5’2” and 105 Lbs. Elsa has an innocent look about her, but she can drive you wild with pleasure, and provides a great massage. olor=#D4af37]HONEY[/color] (*NEW TODAY) is a beautiful slim Asian lady with an ample bosom
  40. Sparkling Spa:
    SPARKLING SPA INTERNATIONAL GIRLS FOR A VARIETY OF APPETITES!!!! KOREAN PARTY GIRL SUMMER AND HK HOTTIE FOX!!!☎️(905) 604-8186 Spa Land Line☎️ ☎️(437) 446-6688 NEW Spa Cell Phone 50 LOCKRIDGE AVE UNIT#8 NO SPA LIKE US ANYWHERE NEAR U
  41. GoldenFlower:
    SATURDAY at 💛⭐🌟🌻 GOLDEN FLOWER SPA🌻 🌟⭐💛, 8380 Kennedy Rd, Unit C6 (Kennedy & Hwy 7), Markham, ON 905-258-0777: Elina, Jojo, Misa & Monica. After 9pm: Linda Elina is a tall, slim & beautiful Persian lady with the ability to make you very satisfied. Jojo is a beautiful young fair skinned Hong Kong girl who can melt all your cares away. Misa is a young, pretty & petite Viet
  42. Red Rose Spa:
    🌸 We have 5 hot brown girls today 🌸 CHASITY, NIMRAT, SARIKA, MONIKA, PAYAL PEARL, PARY, MIMI, NISHA, MALIYA, KIRAN 🌸 2588 Birchmount 🌸 2 Invergordon 🌸 647-702-8800 🌸 Please visit for a great erotic massage
  43. ASPA:
    SATUR𝗗𝗔𝗬 𝗔𝗧 𝐀 𝐒𝐏𝐀: Jenny and best massage Rachel. 🅰️𝐀 𝐒𝐏𝐀🅰️, 28 South Unionville Ave, Unit 5, Markham. 🅰️𝗖𝗮𝗹𝗹 𝟲𝟰𝟳-𝟳𝟮𝟵-𝟲𝟲𝟬𝟲 𝗼𝗿 𝘁𝗲𝘅𝘁 𝟲𝟰𝟳-𝟴𝟯𝟵-𝟱𝟵𝟲𝟲🅰️ JENNY is a sexy Asian honey, about 165 Cms., slim to medium build, beautiful natural 36C’s, long sexy legs & big hips, good massage & excellent services. Jenny has sexy smooth skin and a very good personality.
  44. HolidaySpa:
    Saturday at 🌴😎🌅𝓗𝓸𝓵𝓲𝓭𝓪𝔂 𝓢𝓹𝓪🌅😎🌴3517 Kennedy Rd, Unit 4, Scarborough ☎️𝟰𝟯𝟳-𝟮𝟰𝟳-𝟭𝟭𝟵𝟵☎️Lucy & Maggie. Lucy is a beautiful and slim Asian lady with a happy disposition and great services. Maggie is a slim and very sexy Korean lady, very pretty and accommodating. Come and try, you will like.
  45. ForeverWarden:
    Saturday at 🫦❤️🔴🟥♾️𝓕𝓞𝓡𝓔𝓥𝓔𝓡 𝓢𝓟𝓐♾️🟥🔴❤️🫦 2190 Warden Ave, Unit 201, Scarborough 𝟰𝟭𝟲-𝟴𝟬𝟬-𝟳𝟴𝟴𝟳: Cindy, Misaki & Tracy, Cindy is a slim beauty, 5’4”, natural C Cups & wonderfully long nipples. Her massage is nice, her bbbj will drive you wild & her cfs finish is a dream come true. Misaki is a young and beautiful real Japanese girl with natural 34DD Cups and a great body. She is open to bbbj, dfk and cfs,
  46. Lulu1980:
    Hi guys 🤪🤪🤪Phoenix blossom Spa 🌹🌹🌹Tiffany sexy body big boobs 😘😘😘very good body slide 🌹🌹🌹🌹🌹and Angela very good table shower😘😘😘😘😘 deep massage 👍👍👍👍5124 Dundas St W Etobicoke ☎️ 416-817-3366
  47. Bellagio Wellness &Spa:
    💗💗💗 ℍ𝔸ℙℙ𝕐 𝕄𝔸𝕐 💗💗💗🌟🌟🌟 MAY 11th , SATURDAY 🌟🌟🌟 ☎️ (905) 707-6866 🕙🌟🌟🌟Open 10:30-10:00🗺#33-160 East Beaver Creek 🗺 7 Rms 🛏🌟🌟🌟Table Shower(TS)+Massage * 2hr $120* (Appt. Only) , TS & massage 1hr $90, 🌟🌟🌟$40/50/60 for 30/45/60min 🌟🌟🌟Attendants: We have 4️⃣ today 🍀🍀🍀 🌹🆕 DAISY 🌹🆕 TINA 🌹 LILIAN 🌹🆕 NAT 🍀🍀🍀 NEWSFLASH 🍀🍀🍀 🆕 TINA & LILIAN & 🆕 DAISY & 🆕 NAT ‘ s BACK 🍀🍀🍀 TODAY 🍀🍀🍀
  48. Montreal 1969:
    Angel seduction
  49. Moon&beauty:
    MoonMoon spa/416 887 8801/8131Yonge st #203 /Turkish Persian girl and Asian girl (new Amy ) in today
  50. Jenny’s Spa:
    🎉🍒JENNY’S SPA🎉🍒 ✅5170 DUNDAS STREET WEST✅ 👌ETOBICOKE ONTARIO M9A 1C4👌 ☎️(647-893-5196)☎️Call or Text ☎️(437-888-3759)☎️Call Only (ETOBICOKE) OPEN 10am to 9pm MONDAY to SUNDAY 🔥✅GRAND OPENING💯NEW GIRLS EVERYDAY🔥EXCELLENT MASSAGE + SERVICE QUEENS NOW AVAILABLE AT JENNY’S SPA FOR ALL YOUR MASSAGE AND SPECIAL EXTRA NEEDS🔥💯😘🔥❤️👌 🔥TWO BEAUTIFUL NEW YOUNG ASIAN GIRLS EVERYDAY🔥REAL PICTURES OF ATTENDANTS💯💯💯 - TODAY’s ROSTER INCLUDES: 🔥 Anna😘- A stunning sexy girl from Hong Kong
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