Two or three minutes of self-massage to take the brakes off — a tight muscle lets go faster than it stretches. Start each session here; a massage ball and a foam roller are all you need.
Eases tension in the sub-occipitals under the skull
Rest the base of the skull on a ball just off to one side of the spine — on the bony ridge, never down on the neck. Hold gentle pressure, or make tiny 'yes' nods. Do NOT roll or rotate the head on the ball. Stop at once if you feel dizzy, lightheaded, or notice visual changes.
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Eases tension in the upper trapezius
In a doorway corner, trap a ball between neck and shoulder, lean your shoulder into the wall and let your body weight sink into the tight band.
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Eases tension in pectoralis major & minor
Lie face-down with a ball on the meaty part of the chest — out toward the shoulder, to the side of the breastbone, not right under the collarbone. Ease weight on and make slow circles. If you feel tingling into the arm, shift the ball off — you're on a nerve.
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Eases tension in latissimus dorsi (it feeds both crosses)
Side-lying with a foam roller under the armpit, roll the length of the lat. Don't hold your breath — ease off if you tense up.
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Frees the hip flexors / front thigh before you stretch them
Face-down with a foam roller under the front of the thigh and hip; ease body weight on and roll slowly. Keep breathing.
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Eases tension in erector spinae & quadratus lumborum
Place a ball beside the spine in the low back — never on the spine, and stay below the ribs (avoid the soft spot just under the last rib, where the kidney sits). Keep the knees bent so you don't sink into more arch. Lean gentle weight in; go easy the first few sessions.
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