BACK MUSCLES
Any muscles on your back may be self massaged by placing a ball between you and a wall at the point on your back where your tension is. Gently sink in, roll, or rock back and forth around the painful area for 10-30 seconds. If it feels good or a "hurts so good," you can repeat the process 1-2 more times. Do up to several time a day. Don't roll over the tips of your spine bones.
Also, see "Two Balls in a Sock" self-massage technique in the Props and Equipment Tab, for mid and upper back self-masssage.
POSTERIOR CALF MUSCLES
Sometimes stretching or foam rolling the posterior lower leg muscles can't release scar tissue sufficiently. In this case, use a tennis ball under the calf while sitting on the floor. You can bend the opposite knee and plant that foot to help give you rolling leverage or cross your opposite leg over the leg you are releasing to add extra weight to the pressure you are applying. Sink in and hold, rock up and down or sideways. Your pain level and sense of tension will guide you to the right spot and and the right way to sink or move into the tissue. Do only to a comfortable pain tolerance. Roll for 10-30 seconds. Repeat 1-2 more times, if pain doesn't worsen. Do up to several times a day.
INFRASPINATUS MUSCLES/ BACK OF THE SHOULDER BLADE
Place a tennis ball between you and a wall at the point on the back of your hurt shoulder blade. Gently sink in, roll, or rock back and forth around the painful area for 10-30 seconds. If it feels good or a "hurts so good", you can repeat the process 1-2 more times. Do up to several time a day.
PIRIFORMIS MUSCLE/ DEEP GLUTEALS/ LATERAL HIP ROTATORS
(eg. Left-side) On the floor, get in the three-legged, crab-walk stance; left foot crossed over right knee, with right foot and both hands on the floor behind your back, butt off the floor. Lower yourself onto a tennis ball, so that the ball makes contact deep into your left-side gluteus maximus where your hip rotators are tight and painful to stretch. Gently hold, roll, or rock back and forth for 10-30 seconds. Repeat 1-2 times, if comfortable. Do up to several times a day. You may have to roll around at first to find the best "hurts so good" spot. Only lower yourself to a comfortable pain tolerance pressure level. For gradations of pressure firmness try an old tennis ball, new tennis ball, base ball or lacrosse ball.
If getting up and down from the floor is too difficult, you may do this in a chair that has a firm seat. If crossing your opposite leg over your knee is too difficult, just cross ot over your ankle or as high up your leg as you can.
This may be hard to visualize. Contact me for a video e-mail of this self massage technique.
THERA CANE MASSAGER FOR BACK, NECK, HIPS, SHOULDER, FEET, ETC
The Thera Cane Massager is great for many places we can't reach or can't massage effectively without hurting our hands. Thera-Cane Massager on Amazon.com Use the "treatment balls" on the Thera Cane to apply pressure and hold for 10-30 seconds or until you feel the tension release.
SELF MASSAGE WITH FOAM ROLLERS:
The foam roller best addresses the lower body and spine. Once you master the general idea of the common uses of the foam roller, you can adjust the technique for other areas on your body. The following YouTube video gives a good over view of ways to use a foam roller for self massage: Foam Roller Self-Massage Techniques Video
Thanks to BodySpex for this great video with over 15,000 views!
Watch it all or drag the red bar to find the following releases, in this order: Calf, Shin or Peroneals, Hamstrings, Piriformis or Glutes, Adductors (inside thigh), IT Band (outside thigh), Quads, Back Muscles*, Lats (upper body eg.)
*I prefer the two-balls-in-a-sock self-massage, as it puts no pressure on the spine bone tips, however using a soft roller and keeping your back arched can be adequately safe for most people. See the Props & Equipment tab for two-balls-in-a-sock.
As with any exercise, consult with a qualified health care professional before beginning a practice of any of the techniques shown on this page or in this video.