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How To Massage Sore Muscles

To relieve pain, don't just randomly poke and rub, says Amber Davies, a massage therapist and coauthor of The Trigger Point Therapy Workbook.

1. YOUR LOWER BACK ACHES FROM SITTING
Place a tennis ball between your right side (a few inches above your hip) and a wall. Shift your weight to your left leg and bend your right knee. Turn away from the wall so the ball rolls toward your spine. Turn back. Repeat five times. Move the ball an inch lower and repeat. Once you reach your tailbone, work your left side.

2. YOUR CHEST IS TIGHT FROM WEIGHTLIFTING
Do this after a shower, when your muscles are loose: Place a tennis ball between a doorjamb and your chest, an inch below your collarbone. Roll the ball horizontally toward your sternum and back five times. Drop the ball an inch and repeat down to your lowest rib.

3. RUNNING GIVES YOU FOOT TWINGES
While seated, press a golf ball into the pad of your foot and roll it side to side 10 times. Gently roll the ball from the center of your toes to the center of your heel, then to the right and left of the center tendon; repeat five times. Turn your foot in; roll the ball from your big toe to your heel five times.

http://howto.menshealth.com/massage-sore-muscles

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