Most if not all of us know what it’s like to write a long essay and feel some stiffness when you’re through. In other instances, you may have aching knees from sitting in front of a computer or after a long exercise session.
All of these symptoms come under one umbrella known as Myofascial pain. It’s a constant pain that is due to your muscles contracting repeatedly and putting pressure on very sensitive areas. The tennis ball is helpful in relieving this kind of pain based on it rubbery and elastic nature. Keep reading to find out how it can work for you.
Cuff muscles benefit the most from this particular stretching routine, based on the fact that it will bring back some amount of stability to your shoulders. It can also help if you have poor posture or lift a lot of heavy objects.
- Lie on the floor facing the ceiling and place a tennis ball behind each shoulder blade.
- Use your shoulder to roll the balls over and over to ease the stiffness and tenderness.
There are many factors that can lead to a neck strain such as little physical activity or just a long day in the office. In any case, the suboccipital and erector muscles in your neck will need to be relaxed.
- Lie on the floor facing the ceiling with two tennis balls at the base of your
- Move your head around so the balls can sit comfortably behind your neck.
- Stay in that position for one minute then attempt to change the direction, by pivoting your head from one side to the other.
- Center your head to one side then nod and do the same thing to the other side.
Sitting for long periods, using the phone or even cooking are all daily activities that can result in a chest compression. It can cause breathing problems and feel very uncomfortable if not treated properly. Follow the tips below to ease the pain.
- Find a door or wall corner and place the tennis ball between your neck and the door/wall. Remain in that position for a minute and press on the ball while taking deep breaths.
- Move your clavicle from one side to the other, then up and down allowing the upper part of your chest to move freely.
- Move your arms and neck for a minute to boost mobility in your muscles then change sides.
The shoes you wear, the way you sit and the way you sleep are all things that can cause back pain. Try the following routine to help ease the pain.
- Get six tennis balls, lie on the floor facing upwards and place two under your tailbone, two in the middle of your back and two under either side of your ribcage.
- Move your pelvis from side to side, allowing all the balls to move over your back.
- Reduce the pressure close to your spine then slow down the movement in tighter parts of your back.
- Do this routine for five minutes while taking deep breaths.
It is safe to say that most people have bad posture for a number of bad practices when sitting, standing or sleeping. This can cause spinal damage and breathing difficulties if not taken care of.
- Lie on the floor face up with two tennis balls on either side of your back and lock your hands behind your head.
- Gently pull your head to your chest while lifting your hips and taking deep breaths.
- Roll the balls over your back for at least four minutes while taking deep breaths.
After writing or typing for extended periods, it’s likely for you to feel some tension and pain in your flexor muscles.
- Put a tennis ball on a table, then rest your hand palm down on the ball and place your other hand on top for additional pressure.
- Move the ball in a horizontal direction so it will stretch in different directions beneath your palm. Do this for three minutes then repeat the process with the other hand.
In this particular instance, the balls will cause your outer quadriceps muscles to relax seeing that they can be strained while cycling or running.
- Have a seat and place two balls under the outer parts of your thighs. Moving slowly, straighten and bend your knees thirty times.
- Move one thigh in a horizontal fashion and allow the ball to roll across the side of your thigh.
- Do the same to the other thigh.
This problem is quite common for people who stand or walk for long hours, and it’s also an issue for people who wear shoes that don’t fit comfortably. In the end, this can lead to back pain and pain in the muscle that links the heel bone to the toes (plantar fasciitis).
- Rest tennis ball on the floor and stand on it barefooted.
- Use your heel and toes to roll the up and down the length of the foot.
- Do this for a minute then repeat on the other foot.
Using the tennis ball for this ailment will cause the articular capsule in the knees to stretch.
- Sit in a chair and place the ball in the hollow behind your knee and use the leg to squeeze down on the ball.
- Relax your knee slightly but just enough so the ball will not fall out of place.
- Repeat this process ten times then rest for ten minutes and repeat with the other knee.
Extra pressure on the hips, wearing high heels and sitting for several hours at a time can give way to some pain in and around the hips and pelvis area. Here’s how to ease the pressure.
- Lie down on your side and place the tennis ball between the floor and your hip.
- Rotate in twelve slow circles then do the same on the other side.
Source: http://dailyhealthkeeper.com/tennis-ball-exercise-can-alleviate-knee-hip-neck-back-pain/; http://www.staynaturallyhealthy.com/tennis-ball-trick-can-relieve-back-neck-knee-pain-seconds/