Pain-Relief and Performance Enhancing Self-Massage

Have you ever noticed that sometimes yoga just cannot help you with those hard, knotted-up places in the body as well as massage can? But, going out and getting a massage every time that there's an adhesion of the muscles and fascia (myo-fascia) isn't really feasible for a lot of people. Self-massage is a great way to take your health into your own hands. This article will recommend some basic tools you can start with and a couple easier places to learn to massage that can make a big impact on the comfort of your whole body and bring your yoga practice to the next level by opening up the body and preparing it for more demanding postures and longer meditations.

Though using your hands to massage yourself can be done, acquiring some massage tools is a great first step to getting a more sustainable release in your tissues. There are a lot of tools on the market, so consider which areas of your body are commonly the tightest and start your collection of tools to address those areas. Though there are special tools for specific parts of the body, many of the tools out there are versatile and can work many areas of the body, like foam rollers.

Massage balls are one of the most handy and easiest to find tools. There are many sizes with a variety of firmness. Though you can use a tennis ball or High Bounce Pinky Ball, spending just a few dollars more can get you equipment specifically designed to be used on the body. Two brands on the market that have proven themselves with the test of time are Triggerpoint balls and Yoga TuneUp balls. If you want the most versatile size, go for a smaller ball to start with.

One of the most effective spots to massage yourself for a full-body reset is the soles of the feet. They're the foundation of the body and thus effect every other part. Place a tennis ball sized ball under one foot. Before moving it around just rest your body weight onto it at a place that feels good. Take a few deep diaphragmatic breaths as your release your body weight down into it. Then, start to roll the ball from the ball of the foot to the heel, slowly working it from the instep of the foot to the outside line of the foot, noticing any areas of tenderness along the way and pausing at them. Spend a couple minutes with that, or as long as you need, and then try going right to left from the heel to the ball of the foot in the same way. Not only do these massage techniques stimulate circulation and release tension, but they also help to mobilize the foot, which is very important for are ability to walk, run, hike and balance. A technique specifically for mobility is done by standing with the ball under the toes and spreading the toes over the ball, as if you were going to pick it up. The toes are like fingers gripping the ball. Actually picking up the ball is nearly impossible, but that's not the point. You are opening up the space between the metatarsals (foot bones) and phalanges (toe bones), which tend to move closer together with age, bunions and wearing constrictive shoes.

One more spot where almost everyone holds their stress and tension is the neck. For this exercise you will need to either have a tote to put two tennis-sized balls in or some bandage tape to tape the balls together with. They should be close together, with little to no space between them. Bring yourself to a wall. If you've got long hair, tie it up. Place the balls behind the neck, on either side of the spine. Lean into the balls the whole time, so the balls don't fall to the floor. Again, just start with five or more deep, relaxing, belly breaths. Then, slowly roll the balls from the base of the neck to the base of the skull ten time or more. The slower the better. If it's very sensitive and moving slowly is too intense of a sensation then start a little faster and with less pressure and build up over time to going slower and deeper to penetrate the deeper layers of muscles and fascia.

Doing self massage daily is especially helpful if you want to relieve pain, or address immobility or imbalances in your body.

This article first appeared on yogatoday.com