4 Massage moves to ease sore muscles
Workout Tips

4 Massage moves to ease sore muscles

6 Mins read
cigna-team Author Cigna Team

Having a massage after a workout helps to reduce inflammation and relieve sore muscles for a better recovery. Rather than visiting a masseur or a sports therapist after every strenuous workout, why not learn a few self-massage techniques for immediate relief?

Here are a few self-massage techniques that you can pick up to address soreness in different parts of your body:

  1. How to massage sore shoulders
    Lie on the floor, place a tennis ball under the area of your back that is sore, move your body side-to-side to massage your back. Alternatively, you can place a foam roller under your upper back in a position that is parallel to the spine.

    Another easy movement involves crossing your arms over your chest to grab your shoulders with both hands. Start with squeezing your shoulders, hold for a few seconds and release.
  2. How to massage for sore lower back and upper leg area
    Press into the sore muscle with your knuckles, fingertips or an elbow and move your hand in small clockwise circles. Or you can place a yoga block beneath your sacrum to support your lower back so you can fully rest the muscle.

  3. How to massage for sore hamstrings
    Again, you can use a foam roller to ease the tight muscles down the back of your leg. Place the roller under your legs and roll with a moderate level of discomfort. Hold for 10 to 15 seconds on areas that are tender.

  4. How to massage for sore neck, arms and legs
    Heat treatment is often recommended to promote blood flow to help with muscle relaxation, while cold treatment, sometimes administered with a pack of frozen peas, decreases blood flow and reduces inflammation. You can use kitchen essentials such as rice for a reusable DIY heat treatment by wrapping some uncooked rice with a cloth and heat it up in the microwave. Rub the heated rice up and down the area that is sore.

Stretch and relax

Increasing muscular flexibility is equally important as muscular endurance and strength. Include stretching in your warm-up and cooling-down routines can prevent injury and soreness after physical exertion.


  1. 6 Self Massage Moves to Power Through Muscle Pain
  2. 7 Yoga Poses to Ease Back Pain

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