BuzzFeed Life spoke to Sulyn Silbar, ACSM-certified personal trainer and founder of Body + Mind NYC, and Luke Bongiorno, physical therapy director of NY SportsMed & Physical Therapy, who recommended these simple self-massages. You can do some with your hands only, while others require the aid of a tennis ball or foam roller — but all are super easy and only take a few minutes, no professional required.
The best part about this move is you can do it under your desk without interrupting whatever you’re doing. You can use a regular tennis ball, but Silbar recommends a spiked ball like this one, which will leave you feeling airy on your feet.
Here’s how to do it:
1. While sitting, step on the ball with a bare or socked foot and roll back and forth from heel to toe with firm pressure — but don’t try to flatten the ball completely.
2. If anywhere feels particularly painful or tender, work those knots out by rolling in small circles.