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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Massaging your sinuses may assist to relieve sinus pressure, congestion, frontal sinus headaches & tired eyes. Here's a simple routine you may like to experiment with:

1. Rub hands together to warm them. Warm hands are more comforting & help the face muscles relax. (Tip: you may like to use some oil to assist airways opening & reduce friction. Ask me about my Sinus Relief blend)
2. Locate where the bridge of the nose meets the ridge of the eyebrows. Using your thumbs or a finger (whichever feels most soothing) apply pressure to this area for about 1 min. Pressure applied can be somewhere between pleasant & firm.
3. Now apply pressure to your cheeks. Move your thumbs (or fingers) so they are placed either side of your cheek, just outside each nostril. When pressure is applied to this area, it can help to relieve nasal congestion & sinus pain. Do this for about 1 min.
4. Stop the massage if you feel any pain. If there is a buildup of pressure in your sinuses, this basic massage may feel a little intense - this is normal. However, if you feel any deep pain, stop & try an alternative remedy or consult your health professional.

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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