Gather your gear and get rolling.

Start your full body self-massage at the feet. This technique is so great for waking up your feet, managing foot pain, and assisting in the transition to more minimal footwear.

The calves are one of the most weight bearing muscles in the body so they definitely deserve a little love. This technique offers a gentle approach to calf massage that will feel good and address those “interesting” spots.

Creaky knees be gone! This simple technique works at the bottom of the quadricep muscles, just above the knee cap, to tease out tension in the knees.

Release tension in the backs of the thighs to help manage lower back pain and even foot pain. Use therapy balls to find those “interesting” spots and add movement to work deeply into all the layers.

Use therapy balls to massage the muscles on the front of the pelvis—the hip flexors. These muscles bring the thigh bones closer to the torso. Sometimes releasing tension here can help manage lower back pain and even knee pain.

Use two therapy balls and gravity to address the outer hips and the inner thighs simultaneously. This technique is great for managing lower back pain and can help release tension from the hips as you relax into the position.

Use two therapy balls tethered together to massage the back muscles that run along the spine. Use movement to go deeper and tease out layers of tension. Great for low back pain or simply to take a break and unwind!

Use two therapy balls tethered together to massage the muscles in between the shoulder blades. Perfect for unwinding after a day in front of the computer and for releasing the tension you carry in your shoulders. Use movement to work deeper and tease out layers of tension.

Use a therapy ball and a block to massage the pectoral muscles in the upper chest. Perfect for those times when you’re feeling the forward slump of rounded shoulders, this technique will help you feel more open-hearted and relaxed.

Use a therapy ball and a wall to massage this often neglected (but super essential!) group of muscles near the shoulder joint. The rotator cuff muscles stabilize the shoulder and help with rotating the upper arm bone. If you tend to hold tension in your shoulders and neck, working on this spot will definitely help you unwind, take the edge off, and feel more relaxed through your whole upper body.

Use two therapy balls to address the often cranky area between the shoulders and the ears, at the base of the neck. If you feel like you’re holding your shoulders up near your ears as a result of stress and tension, this technique will help you to relax and find your neck again!

Finish up your full body massage at the base of the skull. Use a wooden dowel to massage the muscles just below the occipital ridge—great for help with headaches! Finesse the finish with some loving scalp mobilization and massage to reduce stress and promote overall well-being.