How to Massage Yourself

1. Loosen up your muscles with a warm bath. Soaking in Epsom salt alone will help to alleviate soreness.
2. Dry yourself with a warm towel from the dryer.
3. Keep your clothing off, as skin-to-skin contact is much more effective than massaging through clothing. Using massage lotion (or any lotion) will help reduce friction. Alternatively, a sports balm, such as Tiger Balm, will also break down knots and loosen muscles.
4. For neck and shoulders: Gently, but firmly, work your fingers in small circles. Start at the back of your head (don't get lotion in your hair!) and work down towards the shoulders. Continue down the shoulders and arms until you are massaging your hands. When you feel a knot, work it out in small circles with your fingers. Keep your fingers well lubricated and breath slowly and evenly. After you have worked out all the knots, stretch out your shoulder blades by "hugging yourself." Be careful you do not "pop" your shoulders!
5. For the lower back: You can wear clothes for this. Roll up a large blanket or towel. This works best with a rolled up yoga mat. Place it on the floor and lay down face up on top of it. Position your lower back over the roll so that your shoulders and butt are touching the floor. With the roll, your body should form a lower-case "t." Extend the arms outwards from the shoulders and breathe into the stretch. If you need to, use your feet to roll your lower back over the roll. To target smaller areas of your back, use a rolling pin instead of a blanket. Come into the child's pose to stretch your back the other way: sit on your knees. Lean forward until your chest rests solidly over your thighs. Stretch your arms forwards or fold them and rest your head on your hands. Place a small, rolled-up hand towel behind your knees to make this position more comfortable.
6. For the feet: Dig your thumbs in a circular motion into the soles of your feet. Don't forget the bottoms of your toes too! On the other side, start at your ankle and rub your thumbs outwards across the top of your feet and down the toes. Roll your feet to stretch the ankles. Lie flat on your back on the floor and put your feet up a wall (not straight up). Stretch your arms overhead.

From wikiHow.com