Everyone can use a massage once in a while. The aches and muscle soreness that come from long runs, hard workouts or simply sitting for long periods of time at work is something we all want to ease.

How to release your shoulders using a spiky or smooth massage ball

Standing with a spiky or smooth massage ball between your upper back muscles and a wall, use your body weight to roll over the ball applying pressure to any areas which feel tight.

How to release your glutes using a spiky or smooth massage ball

Lie on your back with your knees bent and feet flat on the ground. Place the spiky or smooth massage ball underneath your buttocks and gently roll over the ball until you find a trigger point. To increase the pressure, let the knee on the affected side drop out to the side.

How to give a foot massage using a spiky or smooth massage ball

Place the spiky or smooth massage ball underneath your foot and apply your body weight through the foot to roll the ball from your heel towards your toes.

How to stretch your hamstring using a smooth massage ball

Sit on the ground or mat. Stretch out the leg you want to work while bending your other knee at 90 degrees. Put the smooth massage ball at the top of your hamstring muscles. Place your hands on the floor behind you, keeping your elbows straight. Lift off the ground and roll your leg side to side on the massage ball. Then, reposition the massage ball just above your knee and repeat the same side to side movement.

How to massage your forearms using a smooth massage ball

Place the massage ball on a table, then place your forearm over the ball. Press down with your forearm while rolling the ball from below your elbow to your wrist.