Click to watch this video on self massage. All you need is a tennis ball or la cross ball and a sock. A very simple tool to effectively release tension in the shoulders, low back, neck , arms, and hips. Put the ball in the sock and throw it over your shoulder then lean against the wall to get at the upper traps, around the shoulder blades, and into the back of the neck. You also have access to the low back and hips. Place the ball on the edge of a doorway or corner of a wall to work the muscles in the chest, pectorialis major and minor. Use you body wieght pressing against the ball to work out the tension instead of straining your hands. Make sure you can breath through the intensity of the pressure. On a scale of 1-10, one being no pain and 10 being sever pain you want the intensity of the pressure to be around a 5 or 6.