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Self Massage! Got sore muscles?

Got Sore Muscles? Try this at home massage!


Hey guys!

I looove a good deep tissue massage. It’s probably my favorite form of recovery and self-care (aside from maybe a hot bath!) and it’s seriously one of the only ways I can get super relaxed. It sounds weird, but the more intense, the better! (hello A-type personality!) Lately, my muscles have been BEGGING for some love. I normally see a massage therapist, but that hasn’t been happening thanks to the pandemic! I’ve tried asking Jordan for a massage instead, but that lasts about two minutes and he usually ends up falling asleep.

Sooo on to Plan B. Self-massage!

Did you know that you can actually give yourself a deep tissue massage? And it doesn’t have to cause an arm and a leg? YES! You can! And it’s actually pretty amazing once you get the hang of it.

Wanna learn how? Go grab some balls (no, seriously), and try this home massage!

Here’s what you need for this massage.

A ball!

Specifically, something small and hard, but not TOO HARD. Depending on the pressure you want, try a tennis ball (lightest), a massage ball (medium), or a lacrosse ball (deepest).

Otherwise, all you need is a mat to lay on and a wall to lean on. Also, you really need to lay on a flat, sturdy surface. A bed won’t work.

Ready for your massage?

Okay, here’s how it works.

  1. Gently sit one cheek on your ball, making sure it’s not pushing directly on any bone or joint! Only the meaty parts.

  2. Roll the ball around and explore! If you hit a spot that feels “good,” feel free to hold and really focus on it. If you experience any kind of shooting pain, STOP.

  3. For a deeper massage, when sitting down, lift your leg or even press into the ball. For less intensity, ground both feet on the floor and use your hands behind you to reduce your weight on the ball.

  4. Roll around for about 1 minute per area, or as long as it feels good!

  5. Make sure you BREATHE. When oxygen flows then blood flows and then your muscles can become nourished. Plus, breathing helps regulate the intensity and clear your mind.

Against the wall:

  1. Gently place the ball between your back, IT band, hip, or pectoral and the wall, leaning into it. Make sure it’s not pressing directly into any bones, joints, or organs. Only the muscles!

  2. Roll the ball around and explore! If you hit a spot that feels “good,” feel free to hold and really focus on it. If you experience any kind of shooting pain, STOP

  3. For a deeper massage, lean into the ball, for a lighter massage, stand strong in your feet and reduce the weight.

  4. Roll around for about 1 minute per muscle group, or for as long as you need. Listen to your body!

  5. Make sure you BREATHE. When oxygen flows then blood flows and then your muscles can become nourished. Plus, breathing helps regulate the intensity and clear your mind.

Small warning – this can be pretty intense if you have some really tight spots that need to be worked out. Start with lighter pressure and hold for a shorter amount of time until your body adjusts!

Areas to focus on

  • Glutes

  • Hamstrings

  • IT Bands

  • Shoulders

  • Upper back

  • Lower back

  • Lats

  • Feet

  • Hands

  • Pectorals

Use this massage hack to relieve sore muscles

Working out, feeling stressed, sitting a lot throughout the day, and some not-so-great posture can all lead to tight muscles. Deep tissue massage gets in there and loosens up knots in the muscle, brings more circulation to the areas that need it, and decreases inflammation. Not even kidding – I feel like a new person after a good massage! But it’s also super important for workout recovery.

My favorite part? It also helps me RELAX.

Start slow and let your body adjust to deep tissue massage. Your muscles and mind will thank you if you incorporate this massage into your self-care routine!

Let me know where your favorite spots to roll are and how this has transformed your recovery!



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