{"product_id":"light-touch-10-minute-routine-for-tired-muscles","title":"Light Touch: A 10-Minute Self-Massage Guide","description":"\u003cstyle\u003e\n.vn-eb{--navy:#021d3a;--teal:#0f3a3d;--ink:#0d1317;--mute:#5b6166;--orange:#ff3c20;--cream:#f7f3ec;--line:#e6e1d8;color:var(--ink);font:16px\/1.65 \"Open Sans\",Arial,sans-serif}\n.vn-eb *{box-sizing:border-box}\n.vn-eb ul,.vn-eb li{list-style:none!important}.vn-eb ul.prints li:before,.vn-eb ul.toc li:before,.vn-eb ul.gets li:before{display:none!important}\n.vn-eb h2,.vn-eb h3,.vn-eb .kick,.vn-eb .n,.vn-eb .cn{font-family:Montserrat,Arial,sans-serif}\n.vn-eb h2{font-size:28px;line-height:1.2;margin:0 0 14px;font-weight:700;color:var(--ink)}\n.vn-eb h3{font-size:19px;margin:8px 0 6px;color:inherit}\n.vn-eb p{margin:0 0 12px}\n.vn-eb .blk{padding:36px 28px;margin:0}\n.vn-eb .kick{font-size:12px;font-weight:600;letter-spacing:.16em;text-transform:uppercase;color:var(--orange);margin:0 0 8px}\n.vn-eb 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.policy{font-size:14px;color:var(--mute);text-align:center;padding:16px}\n\/* theme-proofing: the store theme styles description headings and paragraphs *\/\n.vn-eb h2,.vn-eb h3,.vn-eb summary{text-transform:none!important;letter-spacing:normal!important;font-family:Montserrat,Arial,sans-serif!important}\n.vn-eb h2{font-size:28px!important;line-height:1.2!important;font-weight:700!important;color:var(--ink)!important}\n.vn-eb h3{font-size:19px!important;font-weight:700!important;color:var(--ink)!important}\n.vn-eb p,.vn-eb li,.vn-eb span,.vn-eb figcaption{text-align:left!important;text-transform:none!important}\n.vn-eb p{font-size:16px!important;line-height:1.65!important;color:var(--ink)!important}\n.vn-eb .steps h2,.vn-eb .step h3{color:#fff!important}\n.vn-eb .step p{color:#cfd9e3!important;font-size:15px!important}\n.vn-eb .kick{color:var(--orange)!important;font-size:12px!important;letter-spacing:.16em!important;text-transform:uppercase!important}\n.vn-eb .policy{text-align:center!important;color:var(--mute)!important;font-size:14px!important}\n.vn-eb .stats{margin:0 28px}\n.vn-eb .stats span{text-transform:uppercase!important;text-align:center!important}\n.vn-eb em{font-family:inherit!important}\n@media (max-width:760px){.vn-eb .grid4,.vn-eb .stats{grid-template-columns:1fr 1fr}.vn-eb ul.gets,.vn-eb ul.toc{grid-template-columns:1fr}.vn-eb .rail{grid-template-columns:repeat(2,1fr)}.vn-eb .blk{padding:26px 16px}}\n\u003c\/style\u003e\n\u003cp\u003e \u003c\/p\u003e\n\u003cdiv class=\"vn-eb\"\u003e\n\u003csection class=\"blk\"\u003e\n\u003ch2\u003eTired muscles don't need a harder push.\u003c\/h2\u003e\n\u003cp\u003eYou don't need someone else's hands for a good massage. You need to reach the spot, keep the pressure light and steady, and be comfortable while you do it. Light Touch gives you a 10-minute routine for it: 2 minutes before you train, 5 after, 3 the day after. Your hands, eight simple tools, a body map, a stop list and a 7-day plan.\u003c\/p\u003e\n\u003c\/section\u003e\n\u003cdiv class=\"stats\"\u003e\n\u003cdiv\u003e\n\u003cb\u003e10\u003c\/b\u003e\u003cspan\u003eminutes\u003c\/span\u003e\n\u003c\/div\u003e\n\u003cdiv\u003e\n\u003cb\u003e3\u003c\/b\u003e\u003cspan\u003emoments\u003c\/span\u003e\n\u003c\/div\u003e\n\u003cdiv\u003e\n\u003cb\u003e2\u003c\/b\u003e\u003cspan\u003eprintables\u003c\/span\u003e\n\u003c\/div\u003e\n\u003cdiv\u003e\n\u003cb\u003e11\u003c\/b\u003e\u003cspan\u003esources\u003c\/span\u003e\n\u003c\/div\u003e\n\u003c\/div\u003e\n\u003csection class=\"blk steps\"\u003e\n\u003cp class=\"kick\"\u003eThe method\u003c\/p\u003e\n\u003ch2\u003eThree moments, ten minutes, one rule\u003c\/h2\u003e\n\u003cdiv class=\"grid4\"\u003e\n\u003cdiv class=\"step\"\u003e\n\u003cspan class=\"n\"\u003e01\u003c\/span\u003e\n\u003ch3\u003eBefore, 2 minutes\u003c\/h3\u003e\n\u003cp\u003eMove, don't massage: six easy moves, 20 seconds each.\u003c\/p\u003e\n\u003c\/div\u003e\n\u003cdiv class=\"step\"\u003e\n\u003cspan class=\"n\"\u003e02\u003c\/span\u003e\n\u003ch3\u003eAfter, 5 minutes\u003c\/h3\u003e\n\u003cp\u003eSlow down for a minute, then calves, thighs, glutes, and upper back and shoulders, 30 seconds a side.\u003c\/p\u003e\n\u003c\/div\u003e\n\u003cdiv class=\"step\"\u003e\n\u003cspan class=\"n\"\u003e03\u003c\/span\u003e\n\u003ch3\u003eNext day, 3 minutes\u003c\/h3\u003e\n\u003cp\u003eAn easy 2-minute walk, then one gentle pass on your sorest large muscle.\u003c\/p\u003e\n\u003c\/div\u003e\n\u003cdiv class=\"step\"\u003e\n\u003cspan class=\"n\"\u003e04\u003c\/span\u003e\n\u003ch3\u003eThe rule\u003c\/h3\u003e\n\u003cp\u003eLighter, shorter, slower: lightest touch first, add no pressure, keep it moving, stop if it's sharp.\u003c\/p\u003e\n\u003c\/div\u003e\n\u003c\/div\u003e\n\u003cp class=\"mnote\"\u003eEach chapter ends with a \"Do this now\" box, so you finish every page with something done.\u003c\/p\u003e\n\u003c\/section\u003e\n\u003csection class=\"blk\"\u003e\n\u003cp class=\"kick\"\u003eWhat you get\u003c\/p\u003e\n\u003ch2\u003eA routine you can start tonight, and why it works\u003c\/h2\u003e\n\u003cul class=\"gets\"\u003e\n\u003cli\u003e\n\u003cspan class=\"tick\"\u003e✓\u003c\/span\u003e\n\u003cp\u003e\u003cstrong\u003eA 10-minute routine in three moments.\u003c\/strong\u003e Before you train, after, and the day after, each on its own card with the time on it.\u003c\/p\u003e\n\u003c\/li\u003e\n\u003cli\u003e\n\u003cspan class=\"tick\"\u003e✓\u003c\/span\u003e\n\u003cp\u003e\u003cstrong\u003eThe pressure rule.\u003c\/strong\u003e Lighter, shorter, slower, plus a simple 1-to-10 check so you know when you've got it right.\u003c\/p\u003e\n\u003c\/li\u003e\n\u003cli\u003e\n\u003cspan class=\"tick\"\u003e✓\u003c\/span\u003e\n\u003cp\u003e\u003cstrong\u003eThe toolbox.\u003c\/strong\u003e Your hands plus eight tools. Choose the one for the spot you can't reach.\u003c\/p\u003e\n\u003c\/li\u003e\n\u003cli\u003e\n\u003cspan class=\"tick\"\u003e✓\u003c\/span\u003e\n\u003cp\u003e\u003cstrong\u003eA body map.\u003c\/strong\u003e The muscles to work, numbered to match the After card, and the places to leave alone.\u003c\/p\u003e\n\u003c\/li\u003e\n\u003cli\u003e\n\u003cspan class=\"tick\"\u003e✓\u003c\/span\u003e\n\u003cp\u003e\u003cstrong\u003eWhat the research says, in plain words.\u003c\/strong\u003e Five findings, small and short-term where they are, with the sources to check them yourself.\u003c\/p\u003e\n\u003c\/li\u003e\n\u003cli\u003e\n\u003cspan class=\"tick\"\u003e✓\u003c\/span\u003e\n\u003cp\u003e\u003cstrong\u003eA stop list.\u003c\/strong\u003e Five questions to answer before you start, and when to ask a professional first.\u003c\/p\u003e\n\u003c\/li\u003e\n\u003cli\u003e\n\u003cspan class=\"tick\"\u003e✓\u003c\/span\u003e\n\u003cp\u003e\u003cstrong\u003eA 7-day starter plan and two printables.\u003c\/strong\u003e A routine card for the fridge and a tracker with one honest score a day.\u003c\/p\u003e\n\u003c\/li\u003e\n\u003cli\u003e\n\u003cspan class=\"tick\"\u003e✓\u003c\/span\u003e\n\u003cp\u003e\u003cstrong\u003eSourced.\u003c\/strong\u003e Built on Cleveland Clinic, the NHS, Healthline and published studies, with 11 sources numbered at the back. No brands ranked.\u003c\/p\u003e\n\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003c\/section\u003e\n\u003csection class=\"blk look\"\u003e\n\u003cp class=\"kick\"\u003eLook inside\u003c\/p\u003e\n\u003ch2\u003eA proper guide, with tools you'll use tonight\u003c\/h2\u003e\n\u003cdiv class=\"rail r6\"\u003e\n\u003cfigure\u003e\u003cimg loading=\"lazy\" src=\"https:\/\/blog.vivanutrition.shop\/wp-content\/uploads\/2026\/10\/light-touch-10-minute-routine-page1-3.jpg\" alt=\"The whole routine on one page: before, after, the day after.\"\u003e\n\u003cfigcaption\u003eThe whole routine on one page: before, after, the day after.\u003c\/figcaption\u003e\n\u003c\/figure\u003e\n\u003cfigure\u003e\u003cimg loading=\"lazy\" src=\"https:\/\/blog.vivanutrition.shop\/wp-content\/uploads\/2026\/10\/light-touch-10-minute-routine-page2-3.jpg\" alt=\"Lighter, shorter, slower: the four-line rule that runs through the whole guide.\"\u003e\n\u003cfigcaption\u003eLighter, shorter, slower: the four-line rule that runs through the whole guide.\u003c\/figcaption\u003e\n\u003c\/figure\u003e\n\u003cfigure\u003e\u003cimg loading=\"lazy\" src=\"https:\/\/blog.vivanutrition.shop\/wp-content\/uploads\/2026\/10\/light-touch-10-minute-routine-page3-3.jpg\" alt=\"Five steps, five minutes: tonight's card, with the time on every line.\"\u003e\n\u003cfigcaption\u003eFive steps, five minutes: tonight's card, with the time on every line.\u003c\/figcaption\u003e\n\u003c\/figure\u003e\n\u003cfigure\u003e\u003cimg loading=\"lazy\" src=\"https:\/\/blog.vivanutrition.shop\/wp-content\/uploads\/2026\/10\/light-touch-10-minute-routine-page4-3.jpg\" alt=\"Where to go, and where to leave alone.\"\u003e\n\u003cfigcaption\u003eWhere to go, and where to leave alone.\u003c\/figcaption\u003e\n\u003c\/figure\u003e\n\u003cfigure\u003e\u003cimg loading=\"lazy\" src=\"https:\/\/blog.vivanutrition.shop\/wp-content\/uploads\/2026\/10\/light-touch-10-minute-routine-page5-4.jpg\" alt=\"Your hands plus eight tools. Choose the one for the spot you can't reach.\"\u003e\n\u003cfigcaption\u003eYour hands plus eight tools. Choose the one for the spot you can't reach.\u003c\/figcaption\u003e\n\u003c\/figure\u003e\n\u003cfigure\u003e\u003cimg loading=\"lazy\" src=\"https:\/\/blog.vivanutrition.shop\/wp-content\/uploads\/2026\/10\/light-touch-10-minute-routine-page6-4.jpg\" alt=\"Big muscles, four ways. Use the one you own.\"\u003e\n\u003cfigcaption\u003eBig muscles, four ways. Use the one you own.\u003c\/figcaption\u003e\n\u003c\/figure\u003e\n\u003c\/div\u003e\n\u003c\/section\u003e\n\u003csection class=\"blk\"\u003e\n\u003cp class=\"kick\"\u003eWhat's inside\u003c\/p\u003e\n\u003ch2\u003eNine chapters, a 7-day plan and two printables\u003c\/h2\u003e\n\u003cul class=\"toc\"\u003e\n\u003cli\u003e\n\u003cspan class=\"cn\"\u003eStart\u003c\/span\u003e\n\u003cdiv\u003e\n\u003cstrong\u003eHow to use this guide, and the whole routine on one page\u003c\/strong\u003e\u003cspan\u003eThe ten minutes in a glance, and the card to do tonight\u003c\/span\u003e\n\u003c\/div\u003e\n\u003c\/li\u003e\n\u003cli\u003e\n\u003cspan class=\"cn\"\u003e1\u003c\/span\u003e\n\u003cdiv\u003e\n\u003cstrong\u003eWhy your own hands run out\u003c\/strong\u003e\u003cspan\u003eThe spot you can't reach, the thumbs that tire first, and what fixes both.\u003c\/span\u003e\n\u003c\/div\u003e\n\u003c\/li\u003e\n\u003cli\u003e\n\u003cspan class=\"cn\"\u003e2\u003c\/span\u003e\n\u003cdiv\u003e\n\u003cstrong\u003eThe pressure rule\u003c\/strong\u003e\u003cspan\u003ePress lighter, not harder. A good tool makes that easy.\u003c\/span\u003e\n\u003c\/div\u003e\n\u003c\/li\u003e\n\u003cli\u003e\n\u003cspan class=\"cn\"\u003e3\u003c\/span\u003e\n\u003cdiv\u003e\n\u003cstrong\u003eThe toolbox\u003c\/strong\u003e\u003cspan\u003eYour hands plus eight tools. Choose the one for the spot you can't reach.\u003c\/span\u003e\n\u003c\/div\u003e\n\u003c\/li\u003e\n\u003cli\u003e\n\u003cspan class=\"cn\"\u003e4\u003c\/span\u003e\n\u003cdiv\u003e\n\u003cstrong\u003eZone by zone\u003c\/strong\u003e\u003cspan\u003eWhere it feels good, and where to leave well alone.\u003c\/span\u003e\n\u003c\/div\u003e\n\u003c\/li\u003e\n\u003cli\u003e\n\u003cspan class=\"cn\"\u003e5\u003c\/span\u003e\n\u003cdiv\u003e\n\u003cstrong\u003eUsing a massage gun well\u003c\/strong\u003e\u003cspan\u003eGot one and never been shown how? Five rules, two minutes to read.\u003c\/span\u003e\n\u003c\/div\u003e\n\u003c\/li\u003e\n\u003cli\u003e\n\u003cspan class=\"cn\"\u003e6\u003c\/span\u003e\n\u003cdiv\u003e\n\u003cstrong\u003eBefore: move, don't massage\u003c\/strong\u003e\u003cspan\u003eTwo minutes of moving. The part most people skip.\u003c\/span\u003e\n\u003c\/div\u003e\n\u003c\/li\u003e\n\u003cli\u003e\n\u003cspan class=\"cn\"\u003e7\u003c\/span\u003e\n\u003cdiv\u003e\n\u003cstrong\u003eAfter: five steps, five minutes\u003c\/strong\u003e\u003cspan\u003eFive steps, five minutes, done. Now with a tool for each one.\u003c\/span\u003e\n\u003c\/div\u003e\n\u003c\/li\u003e\n\u003cli\u003e\n\u003cspan class=\"cn\"\u003e8\u003c\/span\u003e\n\u003cdiv\u003e\n\u003cstrong\u003eNext Day: your three minutes\u003c\/strong\u003e\u003cspan\u003eThe day after is when it speaks up. Here are your three minutes.\u003c\/span\u003e\n\u003c\/div\u003e\n\u003c\/li\u003e\n\u003cli\u003e\n\u003cspan class=\"cn\"\u003e9\u003c\/span\u003e\n\u003cdiv\u003e\n\u003cstrong\u003eThe stop list\u003c\/strong\u003e\u003cspan\u003eFive questions before you start. It takes a minute.\u003c\/span\u003e\n\u003c\/div\u003e\n\u003c\/li\u003e\n\u003cli\u003e\n\u003cspan class=\"cn\"\u003ePlan\u003c\/span\u003e\n\u003cdiv\u003e\n\u003cstrong\u003eThe 7-day starter plan\u003c\/strong\u003e\u003cspan\u003eOne line a day, ten minutes or less\u003c\/span\u003e\n\u003c\/div\u003e\n\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch3 style=\"margin-top: 26px;\"\u003eTwo printables, one page each\u003c\/h3\u003e\n\u003cul class=\"prints\"\u003e\n\u003cli\u003e\n\u003cb\u003e1\u003c\/b\u003eThe routine card\u003c\/li\u003e\n\u003cli\u003e\n\u003cb\u003e2\u003c\/b\u003eThe seven-day tracker\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003c\/section\u003e\n\u003csection class=\"blk faq\"\u003e\n\u003cp class=\"kick\"\u003eQuestions\u003c\/p\u003e\n\u003ch2\u003eBefore you buy\u003c\/h2\u003e\n\u003cdetails\u003e\n\u003csummary\u003eHow do I get it?\u003c\/summary\u003e\n\u003cp\u003eStraight after checkout you'll get an email with your download link. It's an A4 PDF, ready to read on your phone or print at home.\u003c\/p\u003e\n\u003c\/details\u003e\n\u003cdetails\u003e\n\u003csummary\u003eWhat exactly do I get?\u003c\/summary\u003e\n\u003cp\u003eA 35-page guide: nine chapters, a body map, a stop list, a 7-day plan and two printables.\u003c\/p\u003e\n\u003c\/details\u003e\n\u003cdetails\u003e\n\u003csummary\u003eHow long does it take?\u003c\/summary\u003e\n\u003cp\u003eAbout ten minutes to read and ten minutes a day to use: 2 before you train, 5 after, 3 the day after.\u003c\/p\u003e\n\u003c\/details\u003e\n\u003cdetails\u003e\n\u003csummary\u003eDo I need a massage gun, a ball or a roller?\u003c\/summary\u003e\n\u003cp\u003eNo. Hands come first, and every routine works with them. If you own a ball, a foam roller or a small massage device, there is a way to use each one.\u003c\/p\u003e\n\u003c\/details\u003e\n\u003cdetails\u003e\n\u003csummary\u003eWill it get rid of my soreness?\u003c\/summary\u003e\n\u003cp\u003eIt's a routine for looking after tired muscles, not a promise. In studies, massage lowered soreness ratings and may help flexibility, with small, short-term effects. Chapter 2 sets out what the research found and where it runs out.\u003c\/p\u003e\n\u003c\/details\u003e\n\u003cdetails\u003e\n\u003csummary\u003eIs it safe for me?\u003c\/summary\u003e\n\u003cp\u003eFor most people, light self-massage is ordinary and gentle. Chapter 9 is a five-question stop list that tells you when to check with a professional first.\u003c\/p\u003e\n\u003c\/details\u003e\n\u003c\/section\u003e\n\u003cp class=\"policy\"\u003e\u003cstrong\u003eInstant PDF download after checkout. A4, ready to print.\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp class=\"policy\"\u003eDigital products are non-refundable once downloaded; if a file is faulty, we always replace it.\u003c\/p\u003e\n\u003c\/div\u003e","brand":"VivaNutrition","offers":[{"title":"Default Title","offer_id":62800335700355,"sku":null,"price":6.99,"currency_code":"GBP","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0723\/3365\/6364\/files\/light-touch-3d-book-teal.jpg?v=1791749758","url":"https:\/\/vivanutrition.shop\/products\/light-touch-10-minute-routine-for-tired-muscles","provider":"VivaNutrition","version":"1.0","type":"link"}