Best 10 minute guided meditations on YouTube

Looking for the perfect summer meal?

Avocado Turkey Burgers are here for the summer!!

These came together so fast and, as a huge avocado fan, I think the flavor was amazing! It is so good that I would eat this bun-less with some fresh tomatoes on the side. Nice and light for summer without giving up on good flavors. Not that bacon wouldn’t ALSO be delicious on top of these.

A fabulous, lighter burger to grill this summer - Avocado Turkey Burgers! |The Love Nerds

AVOCADO TURKEY BURGERS
A fabulous, lighter burger to grill this summer – Avocado Turkey Burgers!
Author: Maggie @ The Love Nerds
Recipe type: Main
INGREDIENTS
  • 1 pound ground turkey
  • 1 large ripe avocado – cut into chunks or gently mashed
  • 1 tbsp minced garlic
  • 1 tsp chili powder
  • ½ tsp pepper
  • ⅓ cup bread crumbs if patties are extra moist and having trouble staying together
INSTRUCTIONS
  1. Add all your ingredients (minus the bread crumbs) to a large bowl and gently mix together. If patties seem really moist and won’t form together well for you, add ⅓ cup bread crumbs.
  2. Shape into patties and grill, making sure to cook the turkey meat completely. I use a meat thermometer to check.

 

15 Leftover Turkey Recipes!

Gimme Some Oven

15 LEFTOVER TURKEY RECIPES

A delicious collection of 15 Leftover Turkey Recipes that will put that Thanksgiving surplus to good use! | gimmesomeoven.com

Sooooo, pretty sure I’m one of those girls who looks forward to turkey leftovers more than the actual bird on Thanksgiving itself.

Anyone with me?!?

I mean, don’t get me wrong, I’m not opposed to plain ol’ turkey and gravy.  I’ll gladly help myself to a small portion on T-Day when it’s fresh out of the oven.  But once the meal is over and everyone starts divvying up the leftovers, I’m first in line with my tupperware ready to go.  Because in my book, the leftover turkey recipes are where it’s at.

Usually I just sub turkey into all of my favorite chicken recipes.  But after taking a quick spin around the blogosphere checking out actual leftover turkey recipes, there were so many good ones that we had to do a roundup and share them with you today.  Because with recipes for everything from turkey frittatas, to turkey enchiladas, to turkey tikka masala, to turkey pho, to turkey pot pie, to turkey pizza — I’m pretty sure you’re going to want to call dibs on those leftovers too.  In fact, you might even consider bringing home a bigger bird just to have extras.  😉

So best wishes to all of you for a happy and delicious Thanksgiving, with even more deliciousness to come afterwards!

Leftover Turkey and Sweet Potato Frittata | skinnytaste.com

Leftover Turkey and Sweet Potato Frittata | Skinny Taste

Turkey Brie Grilled Cheese Sandwich with Cranberry Mustard | feastingathome.com

Turkey Brie Grilled Cheese Sandwich with Cranberry Mustard | Feasting at Home

Light Turkey (or Chicken) & Corn Chowder | cookincanuck.com

Light Turkey (or Chicken) & Corn Chowder | Cookin’ Canuck

Leftover Turkey Tika Masala with Cilantro Basmati Rice | thedeliciouscook.com

Leftover Turkey Tika Masala with Cilantro Basmati Rice | The Delicious Cook

Leftover Turkey Pot Pie with Cheddar Biscuit Crust | justataste.com

Leftover Turkey Pot Pie with Cheddar Biscuit Crust | Just a Taste

Turkey Enchiladas | gimmesomeoven.com

Turkey Enchiladas | Gimme Some Oven

Turkey-Cranberry Strudel with Maple Roasted Butternut Squash | recipegirl.com

Turkey-Cranberry Strudel with Maple Roasted Butternut Squash | Recipe Girl

Leftover Turkey Pho | cookthestory.com

Leftover Turkey Pho | Cook the Story

Turkey Tetrazzini | shewearsmanyhats.com

Turkey Tetrazzini | She Wears Many Hats

Leftover Turkey Hash | creolecontessa.com

Leftover Turkey Hash | Creole Contessa

Cream of Turkey and Wild Rice Soup | backtoherroots.com

Cream of Turkey and Wild Rice Soup | Back to Her Roots

Roasted Butternut Squash & Turkey Tacos | marlameridith.com

Roasted Butternut Squash & Turkey Tacos | Marla Meridith

Turkey Pot Pie Soup with Buttermilk Biscuit "Croutons" | cookingandbeer.com

Turkey Pot Pie Soup with Buttermilk Biscuit “Croutons” | Cooking and Beer

Turkey and Cranberry Monte Cristo | rachelschultz.com

Turkey and Cranberry Monte Cristo | Rachel Schultz

Leftover Thanksgiving Turkey Pizza | bakedbyrachel.com

Leftover Thanksgiving Turkey Pizza | Baked by Rachel

more by Hayley @ Gimme Some Oven »

HAYLEY @ GIMME SOME OVEN

Hayley Putnam lives to eat, and loves writing, particularly about food! She contributes to Foodie Crush, and also bakes and blogs for her own little nook of the food blogosphere, Tiptoes in the KitchenShe lives in Greensboro, N.C., with her husband Jay and their four-legged furry daughter, Luma.  You can also find Hayley on Pinterest and Instagram.

The Best Online Pharmacy. Buy Cialis Without Prescription – Orders-Cialis.info

Why buy cialis on the internet is really beneficial for you?

So you’ve decided to order cialis and do not know where to start? We can give you some advice. First, ask your doctor for advice in order to properly determine the dosage, when you do that, you need to decide for yourself exactly where you will be buying the drug. You can buy cialis online, or you can just buy it at the pharmacy. Buy cialis online has a number of advantages, one of which is price. The cost of the Internet will always be lower than in stores, and when combined with the free shipping, it will be the best choice. Besides the price there are a number of advantages over conventional pharmacies, one of which is anonymity. Also, you can always check the online store on reliability, read reviews about it and the opinion of other buyers. Read more.

6 ways to Practice Self-Love

Six Ways to Practice Self-Love

28K Views 7 Likes 2 Comments
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February 26, 2015
The idea of “self-love” can be a pretty foreign concept for people even though we talk about love all the time. We do so much for others we love, and we even sing songs about how “all you need is love.” Yet we bristle at the the thought of taking care of ourselves before others because it sometimes has a misperceived selfishness attached to it .

What if the act of taking care of you helped you to be better able to be present to the ones you love in your life? What if you could do simple things that could help you feel happier and more grounded in your life?

This is one beautiful piece of what self-love is all about: simple moves that invite in more joy.

There are many ways to practice self-love, and here are six ideas to get your started:

photo by Liz Lamoreux
photo by Liz Lamoreux

Schedule in Rest

I’m putting rest at the top of this list because I think just doing this much can change your life. Big time.

When I say schedule in rest, I mean literally looking at what your planner says for today or even this week and writing in where you can take a few moments of rest. From a nap to simply sitting outside to going to bed early, give yourself the gift of truly letting your body, mind, and heart take a break from your to-do list and rest.

When I watch how freely my four-year-old daughter expresses her crabbiness when she’s tired, I sometimes think about how so many of us feel the same way because we’re going through our lives exhausted. But we don’t express what we need because unlike my four year old, we just keep going and ignore it. Or we take it out on others and don’t even realize it. Try to notice when you’re own crabbiness flares and see if you can rest for even just a couple of minutes to give yourself (and those around you) a break.

And remember, rest isn’t being lazy or not getting enough done or being selfish. Rest is giving your body and mind what you need so you can be fully present in the other moments of your life.

photo by Vanessa Simpson | Focus in Photography
photo by Vanessa Simpson | Focus in Photography

Put Down Your Phone

This isn’t a guilt trip because here’s what I really believe – smart phones make our lives better. We can look up recipes and get to where we’re going and find the nearest gas station and deeply connect with loved ones and so many other things on a device we carry in our pockets. It is amazing.

But it can also really distract of us from the beautiful world around us, from “in-person” living.

This week, practice self-love by putting down your phone and being present to the life around you. Schedule in breaks where you even put your phone in a drawer or another room. Let people know that you won’t always be available on their timeline. Even if you only do this for five minutes at a time. Try it.

photo by Liz Lamoreux
photo by Liz Lamoreux

Buy Yourself Flowers

So this one can be one of those cliches, but it is also such a  fun thing to do. Fresh flowers that you get from even just the supermarket can bring much needed color into your world. I love putting a few in simple jars and vintage bottles . One bouquet of daises can give you delightful spots of happy throughout your home.

You can also let someone in your life know that you’d love it if they would sometimes buy you flowers. Asking for what you really want, instead of expecting your loved one to read your mind, becomes another act of self-love.

photo by Vanessa Simpson | Focus in Photography
photo by Vanessa Simpson | Focus in Photography

Wear Your Favorite Clothes

There is something about the simple joy of wearing clothes that you feel good in. When you next go shopping, find a colorful scarf or hat or pair of shoes that just make you happy. You can even go shopping in your own closet. My blue cowboy boots were a big act of self-love for me. They literally make me feel so joyful. Blue is my favorite color and wearing them gets me right out of a bad mood. Saving up the money to buy something you want just for you can become an investment in your own joy.
photo by Liz Lamoreux
photo by Liz Lamoreux

Take a Selfie (Yes, a Selfie!)

A self-care practice I turn to again and again is self-portraiture. The act of seeing yourself, your beauty, through your own eyes is a powerful act of self-love.  Our internal dialogue can be so negative, but through taking self-portraits, I’ve learned to look at myself with a softness, with more love.

Try it. Maybe even try it right now. And if you really enjoy taking them, you might even want to get a selfie stick for your phone or a remote for your DSLR camera.

photo by Liz Lamoreux
photo by Liz Lamoreux

Do Something Your Really Love

Make a list of 10 things you really love to do. Just get out a simple notebook and jot them down. Then choose one. I love to read poetry and write in the bathtub. It sounds oh so romantic, but I seldom do it. I mostly love the idea of taking a bath, but I like the quickness of a shower. Yet every single time I take a book of favorite poems (usually Mary Oliver) into the tub with a notebook, I end up writing my heart out and it makes me feel so good.

What do you love to do? Walk around a bookstore? Get a pedicure? Watch The West Wing?  Knit? Bake cookies? Schedule in some of your favorite things and boost your joy.

A current popular saying is ” Do what you love. Love what you do.” Yet, we are a society that can be a bit obsessed with being busy and forgetting to actually enjoy ourselves. What if the “doing” was actually more about creating space and nurturing ourselves so that the actual living is full of more love?  Try to invite in more self-love into your life today and notice what changes happen.

If you need a few more ideas, check out my Self-Care Tools collection and these other guides:

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lizlamoreux
Liz Lamoreux is an author and artist who invites you to slow down and soak up the simple beauty of your everyday life (even when it rains). Read stories of her adventures at www.lizlamoreux.com and connect on Instagram at @lizelayne.

Body Positivity Week!

Welcome To Body Positivity Week

Your body, your self.

Chris Ritter / BuzzFeed

Body Positivity Week is a week of content devoted to exploring and celebrating bodies and our often complicated relationships with them. Over the course of the week, BuzzFeed will cover topics such as illness and disability, fitness, body dysmorphia and eating disorders, self-expression through physical means, and media representations of and misconceptions about bodies.

In addition to BuzzFeed staff, Body Positivity Week essays, lists, videos, and photo projects feature the voices of brilliant contributing writers, everyday models who have generously shared their images and personal experiences, and BuzzFeed community members who’ve volunteered their own incredible stories.

By amplifying so many diverse voices, we hope to represent people often left out of mainstream media narratives, and to provide resources for readers as they move through their respective body image journeys.

To see all of our great Body Positivity Week content click here.

Mexican Sweet Potato Salad!

MEXICAN SWEET POTATO SALAD

September 15, 2015/0 Comments/in Blog, Recipes /by The Nutrition Twins
We’re not sure if it’s our sweet tooth, but there’s something about a sweet potato that just hits the spot. Cozy comfort food that also squashes a sweet tooth, sign these veggie-loving, twin dietitians with a sugar tooth up! Our clients are always so relieved to know we aren’t anti-carb girls. In fact, we know from research, the results on ourselves and on our clients that small amount of a high-fiber quality carb gives you energy, helps you to lose weight, prevents mood swings and helps prevent binges—woohoo! And sweet potatoes, well these cozy nutrient-packed spuds are just our style! Remember these satisfiers? Roasted Sweet Potato Wedges with Pumpkin Dip, Kale Salad with Warm Roasted Sweet Potato and Carrots, Sweet Potato Cutie Pies and our Sweet Potato and Carrot Mash, just to name a few?

mexican sweet potato salad

Well, now you can even say buh bye to potato salads that are loaded with fat and that pack on the pounds! This sweet potato salad is a lighter, Mexican style salad and you’ll flip for it! And the fiber in our ‘ole sweet potato helps to control blood sugar control, fills you up and plays a role in helping you to eat less and lose weight, oh yeah!

 

Think this isn’t enough reason to cozy up with this satiating salad? We’ve tossed in yummy black since they’ve got protein and fiber to keep you full and satisfied—plus they’re packed with antioxidants and anti-inflammatory compounds to keep your body in better working order. In fact, recent research has shown that black beans provide special support for digestive tract health, and particularly the colon. So if you struggle with a digestive system that seems to always be bloated and be having issues, ironically, black beans can help you in the long term!

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Mexican Sweet Potato Salad

Makes 9 servings

Ingredients:

4 medium sweet (6 oz each) potatoes, peeled and cut into 3/4 inch slices
1 can non GMO corn, rinsed and drained
1 can black beans, rinsed and drained
2 red peppers, diced
4 green onions, chopped
1 medium avocado, pit and skin removed, chopped

Directions:

1). Microwave sweet potatoes one at a time (about 5 minutes each side) or until you can pierce with a fork.

2). In a large bowl, combine the corn, black beans, red pepper, green onions, cilantro, and avocados. Once the sweet potatoes are cooked through, quarter the rounds and add them to the bowl!

3). ENJOY! Easy as 1-2-3

Nutritional Information:

9 servings

Calories 106; Fat 3.4g; Saturated Fat 0g; Carbohydrates 19g; Protein 3g; Cholesterol 8mg; Sodium 20mg; Fiber 5g
Mexican Sweet Potato Salad

Print
Author: NutritionTwins.com
Serves: 9 servings
Ingredients
4 medium sweet (6 oz each) potatoes, peeled and cut into ¾ inch slices
1 can non GMO corn, rinsed and drained
1 can black beans, rinsed and drained
2 red peppers, diced
4 green onions, chopped
1 medium avocado, pit and skin removed, chopped

Instructions
). Microwave sweet potatoes one at a time (about 5 minutes each side) or until you can pierce with a fork.
). In a large bowl, combine the corn, black beans, red pepper, green onions, cilantro, and avocados. Once the sweet potatoes are cooked through, quarter the rounds and add them to the bowl!
). ENJOY! Easy as 1-2-3
Nutrition Information
Serving size: 1 cup Calories: 106 Fat: 3.4 Saturated fat: 0 Carbohydrates: 19 Sodium: 20 Fiber: 5 Protein: 3 Cholesterol: 8

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Sexual Assault Awareness Month April 2016

Statewide Events are available!! 

Check out IowaCASA’s Website. www.iowacasa.org

Don’t see your SAAM event listed? Let us know.

 

 April 1 – April 30 sponsored by RVAP

Sexual Assault Awareness Month Activities

Visit https://rvap.uiowa.edu/take-action/events for event details. For a full calendar of activities sponsored by Rape Victim Advocacy Program in Johnson county, click here. For additional events sponsored by Rape Victim Advocacy Program in Des Moines, Henry, Lee, Washington and Van Buren counties, click here.

 April 5 – April 27

2016 SAAM Events Sponsored by Family Resources and SafePath Survivor Resources

Events include The Hunting Ground Screening, a speaking engagement by Judy Ferraro, a bystander intervention student event, a Denim Day on April 27, and more. Contact Melody at mwilliams@famres.org to receive dates and more information.

 Wednesday, April 6, 2016, 1:00 – 7:00PM

Writing on the Wall

Music Man Square, Mason City

Writing on the Wall is a free event that enables survivors of violence and/or their family and supporters a chance to design and display messages they feel must be spoken about abuse. Click here for more information.

 Thursday, April 7, 5:30 – 7:30PM

Take Back the Night (Des Moines)

100 Locust Street at the World Food Prize Hall of Laureates.

TBTN is a night where those who have been silenced by sexual violence are given a forum to share experiences and bring awareness to the prevalence of sexual violence in our community.

 Thursday, April 7, from 10:00AM – 1:00PM

Start by Believing Campaign at Waldorf College

Waldorf College in the Atrium.

This is a public awareness campaign designed by End Violence Against Women International to change the way we respond to rape and sexual assault in our communities. For more information about this event, email theresa@cishelps.org.

 Thursday, April 7, 7:30 – 10:30PM

Take Back the Night (Dubuque)

Mary Josita Hall Cafeteria at Clarke University.

Take back the night is a night where those who have been silenced by sexual assault are given a forum to share their experiences and to bring awareness to the prevalence of sexual assault in our community. It is a night for allies of survivors to show their support. Fore more information, contact sflynn@dbq.edu. For a flyer of this event, click here.

Friday, April 8, 11:30AM – 1:00PM

The Clothesline Project

Ellsworth College at the Gentle Student Center.

The Clothesline Project is for anyone who has experienced sexual violence or intimate partner violence. For more information about this event, email theresa@cishelps.org.

 April 12 – 25

The Clothesline Project

Riverview Center’s Manchester office will be displaying the Clothesline Project on the campus at Upper Iowa University in Fayette. Anyone who has experience sexual violence or intimate partner violence is encouraged to design a shirt. For more information, contact joy@riverviewcenter.org.

 Wednesday, April 13

Together. In Teal.

Join Crisis Intervention Service by wearing something teal to show your support for victims of sexual violence and for those working to end violence in our homes, communities, and nation. Click here for more information.

Wednesday, April 13, at 12:00PM

Walk a Mile in Her Shoes (Osage)

Contact theresa@cishelps.org for more information.

 Friday, April 15 at 7:30PM

1BlueString Awareness Concert

Maintenance Shop, ISU Memorial Union.

1BlueString asks guitarists to replace one of their six strings with a blue string to symbolize and support the 1 in 6 men sexually abused in childhood. Come join Assault Care Center Extending Shelter & Support (ACCESS), KURE 88.5, and Theta Chi Fraternity – Iowa State for a night of great music to raise support and awareness for the 1 in 6 men impacted by sexual violence. For more information, click here.

 Saturday, April 16 at 5:00PM

DSAOC’s 21st Annual Cake Auction

Iowa Central East Campus, 2031 Quail Avenue, Fort Dodge.

Doors open at 5:00PM, live auction starts at 6:00PM. Event to benefit Domestic/Sexual Assault Outreach Center. Click here for postcard.

April 19, 12:00 – 1:00PM

Bilingual Twitter Chat: #YoSoySAAM

Join ALAS members, @ArteSana_org, and co-hosts @endsxlviolence, @TAASA, and @IowaCASA in #YoSoySAAM, a bilingual Twitter chat on April 19 to discuss culturally responsive efforts for addressing and preventing sexual violence against Latinos. Vamos a twittear sobre esfuerzos culturalmente sensibles para tratar y prevenir la #ViolenciaSexual contra Latinos.

Hahtag/Almohadilla: #YoSoySAAM

 Wednesday, April 20, 1:00 – 7:00PM

The Clothesline Project

Music Man Square, Mason City.

Crisis Intervention Service is proud to host this event to honor women survivors and victims of intimate violence. Any woman who has experienced such violence, at any time in her life, is encouraged to design a shirt. Victim’s families and friends are also invited to participate. Click here for more information.

 Wednesday, April 20, 2016, 7:00 – 7:30PM

Take Back the Night Walk

Music Man Square, Mason City.

Unite with other community members in support of survivors of sexual violence with a short walk around the mall, escorted by local law enforcement. Help shed light on the darkness of sexual abuse. Glow sticks and candles provided.

 Thursday, April 21, at 5:00PM

Walk a Mile in Her Shoes (Algona)

Contact theresa@cishelps.org for more information about this event.

 Friday, April 22, 1:00 – 5:00pm

Guarded Photo Series sponsored by L.U.N.A.

Marshalltown Public Library, 105 W Boone Street.

The event will consist of an open gallery featuring photographs followed by an artist talk and photo shoot for women/female identifying people to pose with what they use to protect themselves from sexual violence. For more information, click here.

Saturday, Arpil 23, at 10:00AM

Sexual Assault Awareness 5k

Circle Park in Storm Lake near the BVU Football Field. For questions contactjenny@caasaonline.org.

All proceeds will benefit CAASA, Centers Against Abuse and Sexual Assault, a nonprofit organizations which helps victims in the surrounding areas to combat sexual abuse, abuse, and violence. For more information, click here.

 Saturday, April 30, 7:00AM-10:00AM

Biscuits and Gravy Fundraiser

Crisis Intervention Services of Oskaloosa is hosting a Biscuits and Gravy Fundraiser. The event will be held in Pella, IA, on the Central College Campus in the Maytag Student Center in the Boat, Moore, and Weller (BMW) rooms. Everyone invited to attend. For more information, contact carolynl@stopdvsa.org.

 Saturday, April 30, at 10:00AM

Stand Up to Sexual Violence 5K in Charles City

In an effort to raise awareness in Floyd County the Floyd County Sexual Assault Response Team (SART) is hosting the 2nd Annual Sexual Assault Awareness Month 5K. For more information about this event, click here.

This information was provided by http://www.iowacasa.org/#!saam-events/c1b1d

Issues in our Tissues

11 Seriously Wonderful Self-Massage Tips That Will Make You Feel Amazing

Go ahead, rub one out.

Jenny Chang / BuzzFeed

Everyone deals with aches and pains, but not everyone has the time or cash for a professional massage. Here are 11 massages you can do to yourself that will leave you feeling so good.

BuzzFeed Life spoke to Sulyn Silbar, ACSM-certified personal trainer and founder ofBody + 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.

1. If your feet are killing you:

11 Seriously Wonderful Self-Massage Tips That Will Make You Feel Amazing
Anna Borges / BuzzFeed Life

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.

If you need more pressure: Do while standing instead of sitting.

2. If you suffer from tension headaches:

Anna Borges / BuzzFeed Life

This will relieve tension in your neck and head often caused by crappy posture — like when you crane your neck while texting or push your head forward when slumping at a desk.

Here’s how to do it:
1. Lie on your back with your legs bent.
3. Holding a tennis ball in each hand between your thumb and forefinger, rest your hands behind your head so the tennis balls are on either side of the base of your skull.
4. Alternate between shaking your head from side to side, then tucking and lifting your chin.

3. If PMS is making your lower back hurt:

Anna Borges / BuzzFeed Life

This will help the tenderness and pain you get in your lower back before and during your period due to inflammation.

Here’s how to do it:
1. Lie on your back with your legs bent and feet firmly planted on the ground.
2. Place two tennis balls under your lower back around where your sacrum — the large, triangular bone at the base of the spine — meets your hip bone.
3. Raise and lower your hips, kneading the area with the tennis balls.

4. If you have a tight, painful jaw in the morning:

Anna Borges / BuzzFeed Life

Clenching when you’re stressed can give you a headache and a sore jaw. Do this right when you wake up or when you’re feeling anxious.

Here’s how to do it:
1. Using the pads of your fingertips, press up under your cheekbones, starting at the apples of your cheeks.
2. Open and close your mouth as you press up into your cheekbones.
3. Do this all the way back, following an imaginary beard line.
4. When you reach your sideburns, press your thumb under your jawbone and pull your fingertips down the side of your face.
5. Repeat movement along your jaw, moving toward your chin.
6. Finally, grab chin and pull the skin down between your thumbs and fingertips.

5. If your knees get sore from sitting at a desk all day:

Anna Borges / BuzzFeed Life

This will work out the bound connective tissue fibers called fascia — aka what you probably think of as knots — that form when your legs are bent for too long.

Here’s how to do it:
1. While sitting, unbend your leg and let it rest so the muscles in your quad are soft.
2. Press into where it hurts with a fingertip or a knuckle and massage in a star shape for 10 seconds.
3. Bend and straighten your knee twice.
4. Repeat 2–3 times for each place it hurts.

6. If your butt is sore from all that sitting:

11 Seriously Wonderful Self-Massage Tips That Will Make You Feel Amazing
Anna Borges / BuzzFeed Life

Or if you just want to massage your butt because it feels good.

Here’s how to do it:
1. Sit on the ground with your legs bent, your hands resting on the ground behind you, and a tennis ball under your butt cheek.
2. Lift your leg off the ground and roll around on the ball, working into the places you feel most tension.
3. Repeat on your other side.

7. If your forearms are sore:

11 Seriously Wonderful Self-Massage Tips That Will Make You Feel Amazing
Anna Borges / BuzzFeed Life

This move feels good pain or no pain, but if you work with your hands a lot, whether typing all day at a computer or doing manual labor, it’s a lifesaver.

Here’s how to do it:
1. Hold your arm out, palm up, and cup it just under the elbow with your opposite hand.
2. Flip your arm within you grip so your palm faces the ground.
3. Repeat all down your arm until you reach your wrist.

Don’t squeeze too hard. Per Silbar: “We’re just taking the casing of a sausage and twisting. We’re not squeezing the meat out of it.”

8. If your legs and knees hurt after walking, running, or scaling stairs:

Anna Borges / BuzzFeed Life

If you’re on the move a lot, you probably experience tightness in your IT band, the tissue that runs from the side of your hip all of the way down past your knee. Instead of rolling directly on your side, which can be painful, come at it from an angle instead.

Here’s how to do it:
1. Lie on your side with your foam roller under your hip.
2. Using your hands to brace you, slowly roll down from your hip to your knee, rotating your body toward the ground as you go.
3. Roll back into the starting position.

9. If your neck and shoulders hurt:

Anna Borges / BuzzFeed Life

Attempting to give yourself a neck or shoulder massage with your hands actually leads to more tension, even if it feels good at the time. Try this instead.

Here’s how to do it:
1. Stand with a tennis ball between the wall and your shoulder.
2. Raise your arm above your head and shift your head from side to side.
3. Experiment with the ball in different positions along your neck and shoulders.

10. If you ache from slouching in front of your computer:

11 Seriously Wonderful Self-Massage Tips That Will Make You Feel Amazing
Anna Borges / BuzzFeed Life

You should feel this in your mid-back, where your muscles pull tight and get sore when you slouch.

Here’s how to do it:
1. Lie face up with feet shoulder-width apart and flat on the floor.
2. Center the foam roller on your mid-back, beneath your shoulder blades so it’s perpendicular to your body.
3. Rock your body toward and away from your feet over the foam roller.

11. If you just want a head massage that feels so. good.

11 Seriously Wonderful Self-Massage Tips That Will Make You Feel Amazing
Anna Borges / BuzzFeed Life

This is great for headaches, but it also just feels good. A good head and scalp massage is pretty much the best part of going to the hairdresser, you know?

Here’s how to do it:
1. Draw circles with your fingertips at your temples, increasing the size and pressure of your circles as you move toward your scalp.