Desk Relief

Massaging guide

How to press, hold and glide, kindly.

Start with two or three minutes of slow breathing. It helps your body soften, so gentle pressure feels better and lasts longer.

Then pick a spot and use the moves below. Keep breathing slowly while you press. Your fingertips are all you need. Rollers and stones are optional.

Start a 2 minute breath

It's all connected

Where it hurts isn't always where it starts. The body is connected, so a point on your hand or foot can help ease your head or back.

How to press, knead, and use tools

A glass of water, a smooth stone and a phone lying face down on soft linen

Settle first

Breathe, sip, quiet the phone, sound on.

Breathe first. Two or three slow minutes before any massage helps your body relax, so pressure feels kinder. Sip some water. Turn on Do Not Disturb or Focus so notifications do not pull you away. Turn sound on: flip off the silent switch on iPhone (or use the Action button) and raise the volume, or the breathing cues and music will not be heard. It is fine to leave the screen on while the app is open.

Start here
One relaxed hand resting flat on soft linen beside a smooth stone

How much pressure?

Then read this. Gentle is enough.

Stay careful and very gentle. Pressure should feel relieving, warm, or mildly achy at most, never sharp or punishing. If you are unsure, use less. Breathe slowly.

Read next
A thumb pressing gently into the centre of the other palm

Press and hold

A steady fingertip press on one spot.

Use the pad of a finger or thumb on the marked point. Press gently and hold for a few slow breaths, then release.

Fingers
Fingertips resting lightly on the temple, ready for small slow circles

Slow circles

Small, slow circles on the skin.

Use the pad of a finger or thumb and make small slow circles on the skin. Clockwise and anti-clockwise both work. Swap direction whenever it feels more natural.

Fingers
A hand gently kneading the top of the shoulder, seen from behind

Kneading

Squeeze gently, then release.

Where a spot says knead, use your fingers or whole hand to gently squeeze the muscle, then release. Repeat in a slow rhythm.

Hands
Flat fingers gliding lightly along the inner forearm

Light glide

Long, light strokes along the muscle.

Rest flat fingers or a roller on the skin and glide slowly in one direction, usually outward or along the muscle. Lift, return, and repeat a few times.

Fingers or roller
A hand holding a jade roller, rolling lightly along the jawline toward the ear

Jade roller

Cool, light outward rolls for face and jaw.

Start with a clean roller on clean skin. Roll with light pressure from the centre of the face upward and outward: along the jaw toward the ear, across the cheek, and over the brow toward the temple. A few slow passes on each side is plenty.

Tool
A jade gua sha stone sweeping from the back of the neck along the top of the shoulder

Gua sha stone

A smooth flat stone swept gently along the muscle.

Hold the stone almost flat against clean skin. Sweep slowly in one direction with light pressure, for example from the back of the neck out along the top of the shoulder. Lift, return, and repeat a few times.

Tool
A jade roller, gua sha stone, smooth stone, massage ball and teaspoon on linen

Rollers and other tools

No tool? Fingertips are always fine.

Tools are optional. Pressing and slow circles with your finger are enough for every spot. If you want a tool, some steps mention a jade roller. You can also use gua sha, a smooth stone, massage ball, or the edge of a clean spoon. Match the motion on the card (usually a light outward glide).

Tools

Hands-on help

Private guidance

Want help with technique? Mike offers private consultations on how to press and knead for your body, at your own pace.

Personal helpEmail Mike

[email protected]

A quiet footpath winding through misty green hills

Beyond the app

Desk Relief is the start. A good life is a wide mix.

Walk most days. Light strength training 2 to 3 times a week. Some cardio, with a little intensity once or twice a week. Daily mobility and stretching. Breathe through the day. Sleep, water, sunlight and time outdoors.

Keep going

Some relief points are not advised during pregnancy, including the web between thumb and index finger, inner ankle, top of the shoulders, and belly work. If you are pregnant or may be pregnant, skip those spots entirely. On area and session screens, the body figure shows a warning badge on the image: Skip if pregnant. Follow that badge and the safety line on each spot.

On the figure it looks like this:Skip if pregnant

Read full pregnancy cautions

Guided breathing, routines and relief points

Pick a calm breath, a follow along flow, or a tension spot to press.

For everyday relief, not a treatment. Gentle pressure only. Stop if anything hurts and check with a doctor for pain that sticks around.