The 3 Best Self-Massage Methods: Reduce Pain & Gain Flexibility

For most of us, we don’t need science to know that massage feels good. But in recent years, researchers have started to validate the effectiveness of millennial old massage therapy techniques. Studies have shown that massage not only reduces pain and stress but it also has significant impacts on range of motion. One study demonstrated that individuals receiving massage for neck arthritis showed significant increases in neck range of motion and reduction in pain. In another, application of massage to the quadricep muscles (the front of the thighs) increased range of motion at the knee joint by 10 degrees.

Massage therapy can greatly enhance range of motion, flexibility and reduce pain. The problem of course is that going to a massage therapist is expensive, and persuading a friend or a loved one to massage you can be a tough sell. Fortunately, there are some phenomenal self-massage methods and tools that have been developed to empower you to be your own self-massage therapist and make your body feel awesome.

Before trying any specific method, talk with your health practitioner to make sure it’s a good fit for you.

The M.E.L.T Method 

The MELT Method is a gentle approach to self massage that utilizes a soft foam roller and specially designed balls to treat the feet and hands. The MELT Method focuses on hydrating the fascia of the body. The fascia supports, protects and wraps all the other systems of your body including the muscles and your nervous system.

The video above shows the founder of the MELT Method, Sue Hitzmann, demonstrating an easy technique for releasing back and headache tension.


The Roll Model

The Roll Model approach and book were developed by Jill Miller, founder of Yoga Tune Up. The Roll Model book is a comprehensive approach of self-massage that utilizes balls of various sizes and densities as well as multiple techniques to address any area of your body. The Roll Model puts a big emphasis on embodiment: the act of truly feeling your body and understanding its needs so that you can become your own healer.

This video demonstrates an approach to helping upper back and neck pain relief - it’s awesome!

Mobility WOD  / Becoming  A Supple Leopard

Kelly Starrett, P.T. invented Mobility WOD and wrote the book Becoming a Supple Leopard. Kelly’s approach to mobility is extremely effective, intelligent and hardcore as it was developed by an extreme athlete for extreme athletes in the Crossfit community. Mobility WOD and Becoming A Supple Leopard are for athletes and fitness folks who have “a no pain no gain” mentality and are looking to take their athletic performance to the next level.

In this video, you’ll get an excellent and intense variety of self-massage techniques to increase shoulder range of motion.


Sonia M

Thanks for sharing

Rosslyn O.
Rosslyn Oabout a year ago

Hey, thanks for this, most definitely be trying this.

Siyus Copetallus
Siyus Copetallus2 years ago

Thank you for sharing.

Divergent revolution

I use the trigger point brand
the inventor cured his own fibromyalgia
get it on amazon

Carole R.
Carole R2 years ago

Good ideas. Thanks.

Jim Ven
Jim Ven2 years ago

thanks for the article.

Nikki Davey
Nikki Davey2 years ago


Jo S.
Jo S2 years ago

Thank you Karden.

Cheryl Mallon-Bond


Dennis H.
Dennis Hall2 years ago

Near-infrared light treatments are proven to reduce muscle and joint pain, among numerous other things.