Relief points

Find the spot. Press gently. Breathe out.

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.

New to this? Read the guide first. · Body map

Head and neck

Face

Squinting at pixels all day

Cheek Lift, Brow Reset, Focus Spot and 6 more

9 spots

Neck and shoulders

Hunched over the laptop

Below lower lip, Chin tip, Collar Glide and 2 more

5 spots

Jaw and ear

Clenching through code reviews

Jaw Unclench, Below the Ear, Jaw Corner and 1 more

4 spots

Hands and arms

Back of the hand

Keyboard, trackpad, stylus

Keyboard Knuckles, Thumb Web, Wrist Back and 4 more

7 spots

Palm and forearm

Grip, mouse, phone

Palm Centre, Wrist Crease, Wrist Edge and 3 more

6 spots

Core

Belly

Shallow breathing at the desk

Belly Breath

1 spot

Upper back

Knots between the shoulder blades

Neck Base, Shoulder Top, Blade Top Corner and 4 more

7 spots

Lower back

Eight hours in a chair

Chair Back, Base of the Spine

2 spots

Feet

Top of the foot

Shoes off, under the desk

Toe Gap, Toe Base Rub, Toe Tops and 1 more

4 spots

Sole of the foot

Rolling a ball under the desk counts

Toe Tip Squeeze, Ball Press, Sole Centre and 4 more

7 spots

Inner foot and ankle

The arch side

Big Toe Edge, Ball Edge, Arch Edge and 4 more

7 spots

Outer foot and heel

The little toe side

Outer Heel, Little Toe, Achilles Squeeze

3 spots

Whole body

Body flow, front

A slow full reset

Under the Ears, Below the Collarbone, Front Armpit and 11 more

14 spots

Body flow, back

Ask a friend or use a long roller

Neck Base, Back Armpit, Belt Line and 12 more

15 spots

Keep the calm going

Slow guided breathing when you want quiet, or a follow along routine that links the spots for you.

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