Self-massage is a fantastic way to manage tension and pain between massage sessions (I do lacrosse ball massage once or twice per week at home). The demos are meant to provide guidelines to help you get started. I encourage you to experiment with techniques and duration to find what works best for you. It is possible to over do it, so start slowly and progress until you're getting the results you want. I also have videos for chest and upper arms, forearms, hamstrings, calves and shins, and feet. Roll on and be well!