![]() The ball needs to be between your muscles and a surface, such as a mat or the wall. ![]() Repeat on the other side.” Laura also recommends using a tennis ball to roll into the upper and lower back muscles and the gluteal muscles (the ones that make up our buttocks). Then, use medium-firm pressure to help release the muscle. To release this, have your hand on the shoulder you wish to massage and turn the head to the opposite side to stretch the muscle. “A common place for tension to occur is between the neck and shoulder. ![]() “Self-massage can relieve muscle tension and reduce pain by getting good blood flow to over-strained areas,” says sports massage therapist Laura Morris.
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