Free self-care tips
Ease the aches yourself, between sessions
Simple, therapist-approved moves you can do at home — no equipment, a few minutes each.
Quick relief for a stiff neck: 3 self-massage moves you can do at your desk
A stiff, achy neck from screen time? Here are three simple self-massage and stretch moves you can do right now — no equipment, takes two minutes.
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Aching lower back? Gentle stretches and self-massage that actually help
Simple, safe moves to ease a tight, achy lower back at home — stretches and self-massage you can do on the floor in a few minutes.
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Tight shoulders from your laptop and phone: 5 minutes to loosen up
Rounded, tight shoulders from screens and scrolling? Try these quick self-massage and mobility moves to open up your chest and shoulders.
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Tired, heavy legs after running or padel? Self-massage for quicker recovery
Sore calves and tight legs after a run, padel match or leg day? Simple self-massage and stretches to ease the heaviness and recover faster.
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Ease a tension headache without painkillers: 3 self-massage moves
That dull, tight headache that creeps up by the afternoon often starts in your neck and jaw. Here are three simple self-massage moves to relieve the pressure.
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Knots between your shoulder blades? How to release upper-back tension at home
That stubborn knot between your shoulder blades from desk work and stress — here's how to reach it and release it with a ball and a few simple moves.
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Tight hips from sitting all day: stretches and self-massage that help
Sitting for hours leaves your hips and glutes tight and achy — and it often shows up as lower-back pain. Here are simple moves to loosen them at home.
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Sore, tired feet? A quick self-massage routine for aching feet and arches
On your feet all day, or sore after a long walk in the heat? This simple foot self-massage eases tired arches and heels in a few minutes.
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Aching wrists and forearms from typing or padel? Simple relief at home
Sore wrists and tight forearms from long days at the keyboard, gripping your phone, or your padel racket — here's how to stretch and release them.
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Can't switch off at night? A simple wind-down routine for better sleep
If your mind races the moment your head hits the pillow, a short, calming wind-down routine helps your body shift into sleep. Here's an easy one.
Read tipThese help in the moment. When an ache keeps coming back, a focused session releases what stretching can't reach.
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