A little spot of self-care you can do for yourself between massages is to utilize a tennis ball. Simply place the ball between the wall and yourself and roll along it. This method works great for shoulder tension (trapezius, rhomboids, etc)! Raquetballs and others don't work as well, the tennis ball has just the right blend of strength and give to be effective.
You can moderate the pressure you utilize with the tennis ball so it works best for you. Remember on a pain scale of 1-10 (7 being that involuntary gasp of "OH!") you want to be around a 5 or 6 for trigger points, where it's a "good hurt." You can hold that spot until it releases, which sometimes takes quite a bit of time, or just give it a spot of affection and move on.
Tennis balls can also be helpful by laying on them on a bed or couch so your muscles can relax over the ball. The mattress or couch cushion generally give enough that the ball isn't jabbing into you.
For feet, simply roll the tennis ball between your foot and the floor. Easy-peasy to do while watching your favorite tv show or movie!
-JS
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