Self-Massage at Home: A Simple 10-Minute Routine

You don't need a therapist or any equipment to ease a little tension. This short, safe routine targets the four places most people carry stress — the neck, shoulders, hands and feet — in about ten minutes. It's our free thank-you for sharing a review.

Before you start

Sit or lie somewhere comfortable, keep your breathing slow, and never push into sharp pain. A little firm pressure should feel "good sore", not painful. If you have an injury, a skin condition or a medical concern, check with a health professional first.

1. Neck and shoulders (3 minutes)

• Warm your hands by rubbing them together for ten seconds.
• Place your right hand on the top of your left shoulder, near the neck, and squeeze gently with your fingers and thumb.
• Work slowly outward toward the shoulder tip, then back. Repeat three times, then switch sides.
• Finish by slowly tilting your ear toward each shoulder, holding each side for two deep breaths.

2. Hands (2 minutes)

• Gently press the thumb of your other hand into the fleshy pad at the base of your thumb.
• Circle the knuckles and the palm with your thumb, using light, even pressure.
• Pull each finger softly from base to tip, as if sliding off a ring.

3. Feet (3 minutes)

• While seated, rest one foot across the opposite knee.
• Use both thumbs to press along the sole from heel to toes in slow lines.
• Knead the arch with your knuckles, then gently rotate each toe.

4. Wind down (2 minutes)

• Place your palms over your closed eyes and breathe deeply for five slow breaths.
• Rub your temples in small circles, then rest your hands in your lap for a minute.

Do this whenever you feel tight — after work, before bed, or on a break. For deeper, longer-lasting relief, a professional massage is still the gold standard; find one near you in our massage directory.