Self-massage moves to improve joint and muscle health

LOWER-BACK PAIN   TARGET: hamstrings (the muscles that make up the back of your thighs) TOOL NEEDED: foam roller Sit on the floor with your legs extended in front of you and the roller

directly underneath your thighs. With your hands flat on the floor behind you for support, slowly roll back and forth so that the roller glides up and down between the bottom of your

posterior to just behind your knees. TIP: As you perform the move try angling your legs inward and outward. This will help you to massage your hamstrings more thoroughly. FOOT PAIN Kyle

Hilton   TARGETS: intrinsic muscles that work collectively within the feet TOOL NEEDED: tennis ball Sit in a chair with a straight back, put the ball on the floor in front of you, then place

the arch of one foot on top of the ball. Slowly push down to apply pressure, then slowly roll the ball back and forth from the base of your toes to your heel. Repeat with the other foot.

TIP: Try pushing down at different angles for a more thorough massage. Other objects, like a soup can or golf ball, can deepen the effect. UPPER-BACK PAIN Kyle Hilton   TARGETS: upper back

and thoracic spine TOOL NEEDED: foam roller Sit on the floor with your knees slightly bent with a foam roller on the floor behind you, positioned perpendicular to your spine. Lie back onto

the roller so it rests on your mid-back (just beneath your shoulder blades). Cross your arms over your chest. Keeping your feet flat on the floor, use your legs to slowly roll up and down so

that the roller moves between your shoulder blades and the middle of your back. (If you have long hair, consider tying it up beforehand.) TIP: Try pausing when the foam roller is directly

on your mid-back, then slightly arch over the roller to help further extend your thoracic spine. HIP PAIN Kyle Hilton   TARGETS: glutes (butt muscles) TOOL NEEDED: tennis ball Stand with

your back to a wall and place the ball between the wall and one of your buttocks. Lean against it to apply pressure, then slowly begin to move up, down and side to side by bending at the

knees and shifting left and right. Try to roll the ball in a circular motion for a more thorough massage. Continue for 30 seconds, then repeat with the other buttock. NECK PAIN KYLE HILTON

  TIP: If it's more comfortable, you can also sit on the floor with the ball underneath your buttocks. TARGETS: muscles along the neck TOOLS NEEDED: two tennis balls and a sock Place

the balls inside the sock and tie the end. Sit on the floor with your knees bent, feet flat on the floor. Place the tennis balls perpendicular to your spine at the base of your skull and lie

back onto the balls. Pushing with your feet, gently shift your body up and down, keeping light, constant pressure as you go. ACCESSORIES TO CONSIDER Foam rollers One of the cheapest and

most versatile ways to target problem areas from head to toe Fun factor: low Cost: $ to $$$ (for vibrating versions) Massage balls These come in different sizes and rigidity, helpful for

pinpointing problem areas. Fun factor: low Cost: $ Massage sticks These let you press into your muscles by using arm power, so you control how much pressure your muscles receive. But they

take two hands to use and can't always reach every problem area. Fun factor: low Cost: $ to $$ Massage guns Efficient at hitting nearly every muscle group, using vibration therapy to

help relax muscles and reduce soreness. Fun factor: medium Cost: $$ to $$$ Foot massagers Although limited to one body part, most are effective at rubbing away foot aches and pains. Fun

factor: high Cost: $ to $$$ Massage chairs Most massage chairs knead only posterior muscles (the ones behind you) in a repetitive way. Fun factor: high Cost: $$$$