Where it helps most
Two tools cover most of what an ordinary body asks for. Here is where each one earns its place, so you can start with whichever matches the thing actually bothering you.
Neck and shoulders
The first place a desk day shows up. Hours at a screen leave the tops of the shoulders and the base of the neck tight and sore.
Fine enough to work along the neck without pressing into bone. Stroke downward toward the collarbone.
Also works: Massage Ball - better for the thick muscle across the top of the shoulders, pinned against a wall.
Upper and lower back
Broad muscle groups that hold tension from sitting, lifting, and sleeping awkwardly - and are hard to reach on your own.
Pin it against a wall and lean in, circling around the shoulder blade rather than over it.
Also works: Gua Sha - the back is the classic gua sha area, though you will want a hand to reach it.
Feet and arches
Long days standing leave the soles tight. The arch takes load all day and rarely gets any attention.
Roll heel to toe while seated. Two or three minutes before you stand up in the morning is the easiest habit to keep.
Legs and glutes
Calves, hamstrings and glutes after training, running, or a long stretch of sitting still.
Firm enough to work into dense muscle and loosen tight fascia.
Also works: Gua Sha - traditionally used across the legs and glutes, and easier to reach than the back.
Jaw and face
Clenching and stress settle into the jaw and temples. Fluid can gather around the face overnight.
Light strokes outward from the centre of the face, then down the neck. Always over oil, never dry skin.
Post-workout recovery
The stiffness that arrives a day after training, when everything has tightened up and movement feels restricted.
Encourages circulation to the areas you worked hardest.
Also works: Gua Sha - the same scraping technique physiotherapists use on sore muscle after training.
These are everyday wellness tools, not medical devices. Avoid working over injuries, swelling or broken skin, and speak to a healthcare professional about persistent pain. New to either tool? Start with how it works.