A great method of self-massage is to use a tennis ball to help us reach the hard-to-get spots or to go deeper into the easy to reach places. For a “foot massage extraordinaire” take a tennis ball, and one foot at a time, stand on it.
Use your body weight to roll it all over the bottom of your foot, putting extra weight into the places that really need it. When you’re finished, note the difference between the foot you’ve just massaged and the other one. The difference will be pretty remarkable.
This same concept can be transferred to the back. Stand with your back to a wall and slip a tennis ball in-between your back and the wall. From here just lean in to apply pressure or move against the wall to roll the ball along your back. This is a great technique to get to some of the hard to reach places.
You can also take two tennis balls and place them into a sock close together, knotting the end of the sock to keep them in place. Lie on the floor and place the two balls in the sock at the base of your skull, on the occipital ridge, the place where the skull meets the neck. By releasing the weight of the head onto the tennis balls, in other words just lying there and taking deep breaths, your neck will begin to relax. You’ll be shocked at how incredibly relaxing and supportive this feels.
Taken from StrengthforCaring
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