Self-massage eases muscle tension, increases circulation & re-educates muscles to rest at a longer length.
​Here are some tips for different muscle groups

Similar to a deep tissue massage, this routine allows the hamstring muscle to be kneaded & pressed into the roller, helping to release small knots & tight areas. 
If your hamstrings are tight, it can easily cause discomfort & pain in many surrounding areas, even down to your feet! 

1. Begin seated with hands behind you, hips off the floor & foam roller under L hamstring.
2. Keep L leg relaxed & long with R knee bent over the roller & R foot on ground.
3. Begin to press into R foot on ground, slowly moving the body back as the foam roller rolls up the L hamstring.  
4. Keep L leg relaxed as you roll.
5. Glide up & down the muscle for 30-60 seconds concentrating on any tighter areas.
6. Switch sides.

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A simple technique to relieve tension in back muscles along the sides of the spine. You will need: 2 tennis balls, yoga mat, sock & rubber band.

1. Lie on back on a padded surface (e.g. yoga mat) with feet flat on floor
2. Place tennis balls are on either side of spine (not on the spine)
3. Relax & breathe
4. Slowly inch tennis balls up or down the spine
5. Hold, relax & breath at painful spots

Tennis balls tricky to manoeuvre?
Additional tip: Place 2 tennis balls in sock & close open end with rubber band.

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A simple technique to help ease foot pain e.g. from plantar fasciitis

1. Place ball (e.g tennis or golf ball) under foot
2. Roll ball around til you find sensitive spot/pressure point
3. Press down with foot just enough to feel the point soften
4. Gradually apply more pressure once it’s tolerable
5. Do this self-massage twice a day for 1 to 3 minutes at a time