A self-massage roller, the roller comprising: (a) a bottle configured to contain liquids for human consumption, the bottle formed from stainless steel having a wall thickness of 0.5 mm to support a body weight of a user, the bottle having an interior, the bottle comprising: (i) a body, the body having an outer surface, a top end, and a bottom end, and the body having a top-to-bottom length extending from the top end of the body to the bottom end of the body, (ii) a bottom, the bottom closing the bottom end of the body, and (iii) a top at the top end of the body, the top allowing access to the interior of the bottle; and (b) a covering including a base layer overlaying the outer surface of the body and a plurality of nubs, the base layer having a first side proximate to the top end of the body and a second side proximate to the bottom end of the body, each nub protruding from the base layer in a direction radially away from the outer surface of the body, each nub being a massage element, each nub having a pair of opposing nub ends, each nub comprising a dense material, each nub having a nub length, the dense material of each nub being a synthetic foam massage element, the plurality of nubs together forming a textured surface for myofascial release, wherein the plurality of nubs comprise horizontal nubs and vertical nubs, wherein the bottle has sufficient strength to support the body weight of the user needed for use in myofascial release; characterized in that the plurality of nubs is distributed about the base layer as alternating segments of at least two different surface textures, the alternating segments comprising at least one segment of a first surface texture and at least one other segment of a second surface texture; each segment of the first surface texture comprises a single array of nubs extending from the first side of the base layer to the second side of the base layer, all nubs of the single array having the same shape and dimensions, each nub of the single array vertically spaced apart from another nub of the single array, and all nubs of the single array arranged longitudinally along a first direction perpendicular to the top-to-bottom length of the body; each segment of the second surface texture comprises a first sequence of nubs with alternating nub lengths arranged in a first alternating order and a second sequence of nubs with alternating nub lengths arranged in a second alternating order that is complementary to the first alternating order, each nub of each sequence having a nub length that is either shorter or longer than another nub of the same sequence that is adjacent to the nub, each nub of each sequence horizontally spaced apart from another nub of the same sequence, all nubs of each sequence arranged longitudinally along a second direction parallel to the top-to-bottom length of the body, all nubs of each sequence having the same shape, and the first sequence disposed above the second sequence, such each nub of the first sequence is positioned directly above and vertically spaced apart from another nub of the second sequence having a nub length that is either shorter or longer than the nub of the first sequence; and wherein the wall thickness of the bottle, the dense material of each nub, and a nub length of each nub together support the body weight of the user when the roller is placed horizontally on a side of the outer surface of the body and a body part of the user is positioned on top of a portion of the plurality of nubs. (a) a bottle configured to contain liquids for human consumption, the bottle formed from stainless steel having a wall thickness of 0.5 mm to support a body weight of a user, the bottle having an interior, the bottle comprising: (i) a body, the body having an outer surface, a top end, and a bottom end, and the body having a top-to-bottom length extending from the top end of the body to the bottom end of the body, (ii) a bottom, the bottom closing the bottom end of the body, and (iii) a top at the top end of the body, the top allowing access to the interior of the bottle; and (i) a body, the body having an outer surface, a top end, and a bottom end, and the body having a top-to-bottom length extending from the top end of the body to the bottom end of the body, (ii) a bottom, the bottom closing the bottom end of the body, and (iii) a top at the top end of the body, the top allowing access to the interior of the bottle; and (b) a covering including a base layer overlaying the outer surface of the body and a plurality of nubs, the base layer having a first side proximate to the top end of the body and a second side proximate to the bottom end of the body, each nub protruding from the base layer in a direction radially away from the outer surface of the body, each nub being a massage element, each nub having a pair of opposing nub ends, each nub comprising a dense material, each nub having a nub length, the dense material of each nub being a synthetic foam massage element, the plurality of nubs together forming a textured surface for myofascial release, wherein the plurality of nubs comprise horizontal nubs and vertical nubs, wherein the bottle has sufficient strength to support the body weight of the user needed for use in myofascial release;