Home massage techniques. How to relieve tired muscles at home?

After a long day at work or a hard workout, we often feel tension and fatigue in our muscles. Home massage techniques can be a great solution for instant relief – especially when you don’t have the time or opportunity.

1. Neck and shoulder massage using finger pressure

The neck and shoulders are areas where tension often builds up. By applying gentle finger pressure, you can relax your muscles and get rid of the feeling of tension. Simply press lightly with your fingertips on the painful areas of the neck in a circular motion to relax the muscles. Continue down to the shoulders, where you can also use your thumbs for deeper pressure.

2. Massage the legs and calves with the foam roller

If you have a foam roller at home, you can use it to massage your feet effectively. Place the roller on the floor and gradually roll your calves and thighs over the roller. The weight of your body will put natural pressure on the muscles, relieving muscle tension and improving blood flow. Foam roller massage is ideal after a long day on your feet or after a sporting event.

3. Tennis ball massage

A tennis ball is a great tool for home massage of the back, buttocks, and legs. Place the ball between your body and the wall, then lean on it and gently press on painful areas in a circular motion. This technique is excellent for relaxing your back muscles and buttocks, especially if you often get muscle knots in these areas.

4. Hand massage using thumbs

After a long day of typing or using a mouse, your hands and wrists can feel tired and tense. Gentle pressure from your thumbs can massage your hands, fingers, and wrists. This massage will not only relieve tired muscles, but also promote blood circulation in the hands and reduce tension.

5. Head massage for stress relief

Head massage is ideal for relieving stress and tension. Gently run your fingers from your forehead towards the top of your head and gently massage your temples. Using circular movements, stimulate the scalp and focus on relaxing areas where you feel tension. This technique improves blood circulation to the scalp and helps create a sense of calm and relaxation.

6. Using massage oil for better relaxation

Massage oils such as lavender or almond oil will add a more professional touch to an at-home massage. Oils help relieve friction during a massage and can also have a calming effect due to their aromatherapy properties. Simply massage a small amount into the skin and work on the targeted area for maximum relaxation.