What are the best tools for beginners?
Written by
Tran Quang
Reviewed by
Prof. Benjamin Murphy, Ph.D.Zero-dollar investments are required to begin self-massage, as it is accessible to everyone. The simplest available option is the use of your hands for immediate relief of neck tension and headaches. By using tennis balls, walls are converted into therapy stations for back knots. I advise my clients to start with these accessible essentials before moving on to specialized equipment.
Hand Techniques
- Apply circular pressure at temples for headache relief
- Knead trapezius muscles using thumb and fingertips
- Use palm heels for broad back coverage
- Requires no equipment and works anywhere instantly
Tennis Ball Therapy
- Place between back and wall for shoulder blade knots
- Roll under feet for plantar fascia release
- Use on chair seats for glute tension relief
- Costs less than coffee at sports stores
Wall Surfaces
- Lean against corners for upper back pressure points
- Position tennis ball between shoulder and wall
- Use door frames for chest opening stretches
- Creates instant support system anywhere
Correct technique enables maximal advantage from every tool used. Hands require concentrated pressure through knuckles or thumbs. Tennis balls require controlled leaning against walls. I demonstrate the palm positioning while working with clients. Correct technique avoids damage while still allowing the degree of effectiveness and benefit that becomes great.
Safety is the priority when beginning your use of tools. A gradual increase in pressure is a goal to aim for every week. Never attempt to force the application of tools or intensity. I would suggest starting with three-minute sessions for each area. Using a wall provides stability and less risk of injury. Stop immediately if there is any sharp pain.
Cost efficiency makes these products ideal. Tennis balls cost little in sporting goods stores. I keep one in every bag and car. Office workers can use them discreetly while at their desks without being noticed by others. Upgrade to the next step only after mastering the basic skills over several weeks.
Read the full article: 10 Essential Self Massage Techniques for Relief
