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Self-care: Give yourself a Daily Massage

Please remember to take care of your whole body and mind!



Did you know you can give yourself a massage?

Foam rolling and Active release is a form of massage.

Studies show foam rolling or active release have a short-term effect on range of motion. It is an effective intervention useful in pre and post exercise muscle performance.

Performing it daily helps get rid of tight and tender areas, knots, and any unwanted kinks! Foam rolling massages the muscles closer to the surface of the skin, while active release is able to release the kinks found in the deeper muscles.

It is important to take at least 15-minutes in your day to relax and recover your muscles. You don't need to see a massage therapist! All you need is a foam roller or a lacrosse ball.


Try these two rolling exercises

1. T-Spine Roll

  • What you need: Foam roller

  • Perform 1 to 3 sets of 10 to 15 rolls

Note: Only roll your upper back (shoulder blades). Rolling any lower may cause injury because the spin is unsupported.

2. Foot Roll

  • What you need: Lacrosse ball

  • Perform 1 to 3 sets of 10 to 15 rolls

Note: Focus on the muscle in the arch of the foot. Avoid rolling the bones and joints, which may cause discomfort and pain.


The Effects of Self-Myofascial Release Using a Foam Roll or Roller Massager On Joint Range of Motion. Muscle Recovery. And Performance: A Systematic Review.

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