The Best Self-Massage Technique!

The best self-massage technique is a tennis ball in a sock against a wall. During these stressful times, we are worried about our businesses, jobs, families, and how our life will forever change when this is over. Will we survive? The short is yes, you will survive. I am not saying it will be easy for everyone, our lives will change, but we will survive. However, I am not saying you won’t be stressed to the max and wanting to run and hide. Today, I want to tell you about the best self-massage technique I have found for the back and hips.

We are bombarded with ideas about meditation, yoga, and mindfulness, and they all work if you know how to use them. Most of the people I see have a difficult time slowing their brain and relaxing their body so the typical relaxation techniques can be a bit of a challenge. My technique can be a challenge as well, but with a little practice, now that we have time, you can master this pretty quickly and it can be a great tool to have for the rest of your life.

What equipment do You Need

Place a tennis ball in a sock. It doesn’t matter if the sock is pretty or not, however, the prettier the better is what I say. The ball doesn’t have to be an expensive ball, any tennis ball will do, even an old one! Place the ball between your upper back and the wall. Lean gently back against the wall and feel the pressure against your back. Next, breathe out just let the muscle underneath the ball relax. See more free videos at

What not to do:

  1. There is no need to roll it around. We need to pinpoint the exact spot that is tight. Rolling around on a ball or roller confuses the brain because it will not know which spot to release.

2. No need to press really, really hard. Increasing the pressure, while may feel good in the short, prevents the brain from actually letting the muscle go. The brain thinks it is being attacked, and it is by you.

3. No need for a harder ball. Again, this is not about pressure. If you are thinking about pressure, you are leaving out the brain.

Without the brain, the muscle cannot relax. How many times should I repeat that? We have been brainwashed out whole life to beat up our muscles. Remember, the muscles are more emotional than physical.  For more information go to

4. Do not lay on the ball on the floor.  Again, this is not about the pressure! I hate to keep repeating this but, it is brainwashing that we need to change. Laying on the floor is an all or nothing pressure. Too much pressure will cause the muscles to contract to fight off the pain. Your muscles are more emotional than physical, that is what keeps you alive.


What to do:

This is how to do  the best self-massage technique

  1. Lean against the wall and gently press. This allows your brain to relax the muscle and soften. The softer the muscles the healthier they are.

2) Take your time and feel your muscles. Try not to think about anything else except what your muscles feel at the moment. Too much pressure and you cannot think, too little pressure and nothing changes. You should feel a little discomfort, but not so much you cannot breathe.

3) Do to as long as you need to and as often as you need. You cannot do this too much or too often. Since you are not bruising the body, your body will love the feel of just letting go. For some of you, you have other emotions that will sock and tennis ballarrive like anger, crying, or happiness. Sit with those and just experience and think about the why.

I find that most people find this simple technique difficult and I believe that if you focus more on the feeling versus just getting it done, then your success will be assured. When I do this, I am not worried about how long, how hard, or did I get the same feeling as someone else. We are all different and we will feel different things. The one thing we will all feel is a release of some sort.


I would love to hear what you felt and how it made you feel. Contact me at


Categories Back Pain
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