DIY massage for sore muscles

Anisha Mishra

August 4, 2023

Is your hectic schedule taking its toll on your body? Do you find it hard to get through the day after a workout because of those sore muscles? You probably need a massage, which eases inflammation, improves blood flow and reduces muscle tightness. But since most of us can’t fit a session with a masseur into daily routine, so here are some pro tips that you can use to give yourself a massage for sore muscles:

  • Neck

    Place your right hand on top of your head, and gently pull your right ear towards your shoulder. Repeat on the left side.

  • Shoulders/back

    Lay on the floor with a tennis ball placed near the area that hurts, it could be your lower back or between your shoulder blades. Roll the ball around until you hit the spot that is most sore, and lie there for 5 minutes or until you feel your muscles relax.

  • Wrist

Hold your hand up, palm facing outward. Using your right hand, pull the fingers back toward your wrist until you feel a stretch. Hold that position for 5 seconds, and then repeat the stretch on your right hand.

  • Chest

    Stretch out to hold both sides of a doorway, elbows bent. Walk forward to feel a stretch in your chest and arms.

  • Hips

    Stand about 2 feet in front of a chair (without wheels) and place your right foot on seat, hands on hips. Shift your weight forward to feel a stretch in front of the left hip. Switch sides.

  • Feet

    Place a tennis ball under one heel, and then stand and sink your body weight onto the ball. Slowly roll the ball from the heel to the base of the toes, spreading your toes wide under the ball. Repeat on the opposite foot. Use a frozen water bottle to ice under each foot after.

Our experts can guide you with the best diet and fitness plan, designed specifically for you. Get in touch today.

About the Author

As a former State-Level Basketball player, Anisha has been a fitness enthusiast from a very young age. Converting her passion into a career, she completed her Bachelor's in Physiotherapy along with a Diploma in Sports Nutrition. Specialising in Postnatal Fitness, Rehabilitation, and Fitness for various medical conditions, Anisha has attended several workshops in the fitness field. With more than 6 years of experience as a Trainer, Anisha has now turned her attention to making fitness a way of life in the country, and the rest of the world, in her role as Sr. Fitness Trainer at HealthifyMe.

Related Articles


3 responses to “DIY massage for sore muscles”

  1. Hello,
    It is the blog given information is very great for health care in massage therapy.thank you for share this blog

  2. Hi Aliya, Thank you for your feedback. We’re glad to be making a difference in your life. Keep following our blogs.

Add Your Comment

Your email address will not be published. Required fields are marked *

Your health is our priority. Talk to one of our experts and get the best plan for you today.
Chat With Us