Exercise
Self-massage
Gentle self-massage eases tight muscles and helps you rest.
When to see a doctor
Avoid massage over swelling, bruises or in fever.
Avoid massage over swelling, bruises or in fever.
At a glance
Do
- Warm up for 5 minutes
- Breathe steadily and go slowly
- Drink water
Do not
- Do not push through sharp pain
- Do not exercise right after a heavy meal
- Do not compare yourself with others
Before you start 0 / 3
Steps
1
Warm a little oil (coconut or sesame) between palms.
2
Use slow circles on shoulders and neck.
3
Press softly on calves and feet, moving toward the heart.
4
Finish with a glass of water.
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Last reviewed: 31 October 2026 · About and sources
Sources
Compiled from these public health sources. This is education, not medical advice.