Self-Massage for Bad Posture

Self-Massage for Bad Posture

Self-massage helps release tension, improve circulation and can be especially beneficial for areas that carry tension due to poor posture (like the shoulders, neck, and lower back).

It is also a great way to start building a loving and healthy relationship with your body!

a. Neck and Shoulder Massage

• Tools: Massage ball or foam roller

• How to Do It:

  • Use a massage ball or foam roller to target tight spots in your neck, shoulders, and upper back.

  • Gently roll the ball along the shoulders and the back of your neck to release muscle tightness.

  • Hold on a particularly tight spot for 15-30 seconds to allow the muscles to release.

  • Focus on the trapezius and rhomboid muscles between the shoulder blades, as they often become tense with poor posture.

b. Upper Back and Spine Roll

• Tools: Foam roller

• How to Do It:

  • Lie on your back and place a foam roller under your upper back.

  • Slowly roll back and forth along the upper spine and shoulders.

  • Focus on areas that feel tight or stiff, gently massaging them.

  • This will help open up the chest, release tension in the upper back, and improve posture.

c. Hand and Wrist Massage

• Tools: Hands or massage ball

• How to Do It:

  • Sit comfortably and massage your hands, especially the palms and fingers.

  • If you use a computer a lot, this can help release built-up tension from gripping the keyboard or phone.

  • Gently press into each finger and thumb, and massage the palms in circular motions.

d. Lower Back Massage

• Tools: Massage ball or foam roller

• How to Do It:

  • Lie on your back and place a massage ball or foam roller under your lower back.

  • Gently move your body forward and backward to target any tightness.

  • Focus on the lower back and glutes, which can be affected by sitting or standing in poor posture for extended periods.

e. Leg and Hip Massage

• Tools: Massage ball, foam roller, or hands

• How to Do It:

  • Massage your hamstrings, quads, and hip flexors to relieve any tightness that might be affecting your posture.

  • If you have tight hip flexors from sitting, try using a foam roller to gently roll along the thighs and hips.

  • Hold pressure on tight spots to release muscle tension.