Benefits - Giving yourself a massage can be an effective way to reduce muscle soreness and swelling. It's also relaxing, and can help reduce anxiety and pain.
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Head massage - Use your fingertips to massage your scalp. This will increase blood flow and help release tension.
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Hug yourself - Place your hands behind your shoulders and squeeze. Move your hands further down and repeat.
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Pinch your arms - Cross one arm and pinch your triceps close to your shoulder. Move down your arm progressively, pinching for a few seconds and releasing.
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Hands and forearms - Squeeze a stress ball or even a tennis ball to give your hands and forearms a workout. You'll find that these will feel relaxed afterwards.
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Post-meal massage - Rub your tummy clockwise after a meal. This will help stimulate digestion.
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Foot massage - Use your fingertips to massage the soles of your feet. Start off gentle, and increase pressure as you relax.
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Foot massage - Put your fingers through your toes and use the other hand to move your ankle. Start with small rotations.
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Balls and other massage tools - While you can do a lot of work with your bare hands, sometimes a ball or a roller is needed.
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Glutes - Tight glutes can trigger a number of aches and pains, including lower back pain. Sit on a foam roller, cross you leg, and make subtle movements.
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Upper back massage - Lay down over a foam roll with your arms crossed. Use your legs to gently move up and down.
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Lats - You can give your lats and armpits a massage using a foam roll.
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Back massage - Place a couple of tennis or lacrosse balls between your shoulder blades. Go easy, as this can hurt in the beginning.
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Foot arch - Roll your foot over a ball to massage the arch. This part of your foot usually gets tight and rolling it will release the tension.