There is a certain condition that is manifested by a chronic pain, due to a repetitive contraction of the muscles. It results with the pressing of sensitive points and is called Myofascial syndrome.
It can be effectively relieved by using a tennis ball, since it makes the muscles relax and stretch due to its rubbery elasticity.
This way, the pain will be soothed. However, it’s different to use it for pain in different parts of the body, so here are some ways it can help you:
1. Strained Neck
After long hours in the office, your erector and suboccipital muscles need a relief. If these muscles are less activated on a daily basis, they can tighten up a bit.
For this reason, you need some exercises for these muscles to soothe your neck before going to bed.
– Lie on the ground faced upward with 2 tennis balls under your skull base.
– Move your head while letting the balls settle comfortably in the back part of the neck.
– Lie in that position for a minute and then pivot the head from one side to another to change the direction.
– Center the head to one side, nod it and then change the side.
2. Sore Back
Back pain is often a result of uncomfortable shoes, bad sleeping position, or an improper way of sitting. This is how to relieve the tension:
You should put 2 tennis balls below the back, between the tailbone and the ribs, and move the pelvis on both sides, letting the tennis balls move over the back. You should decelerate the movements in the stiff back areas, and reduce the pressure close to the spine. Breathe deeply and repeat for 5 minutes.
3. Stiff Shoulders
This exercise will stretch and relax the cuff muscles, and alleviate the pain and tenderness in the shoulders, which is a result of bad body posture or lifting heavy objects. You should lie on the floor with the face-up. Put two tennis balls behind the shoulders, and roll them over with the shoulders.
4. Painful hips
Again, most of these conditions are caused by bad shoes, too much sitting, improper posture etc. Also, you might be putting too much pressure on your hips, so you feel pain around the pelvis area. To relieve the pain, lie down on the floor and put one tennis ball under your hip. Then, do circular motions with your hip, around 12 of them. When you’re done, change your hip.
5. Compressed chest
Tight chest is mostly caused by too much sitting. If you don’t treat it on time, you might develop some serious conditions, like heavy breathing, nervous system problems etc.
The tennis ball exercise for this part should be done standing in front of a wall or door. Take the ball and put it on your chest, under the collarbone. Leave it like that for a minute and don’t forget to breathe deeply.
Then, put the ball a little higher, moving it to the upper chest. Move it so you can shift the clavicle up and down and left-right. You can also move your neck and arm for 1 minute, and shift sides after.
6. Cramped knees
This exercise will provide an internal stretch in the joint capsule of the knee. The ball is a spacer to create traction between the thigh, kneecap, and lower leg bones.
– Sit in a firm chair, and nestle the ball behind your bent knee, close to the side of the knee.
– Contract your muscles against the ball ten times, and relax your muscles ten times.
– Repeat on both sides ten times.
7. Bad Posture
We’re all a little guilty of this one. The age of technology has caused us all to lose track of how we sit, stand and sleep. (6) This can have serious long-term repercussions on our muscles and our spine, and the short-term pain including difficulty breathing can be challenging to fix.
– While lying face up on the floor, placing two balls on either side of your upper back. Place your hands behind your head, as if doing a sit up, and lift your head off the floor.
– Bring your chin toward your chest, then lift your hips and take three deep breaths
– Breath deeply and steadily, while rolling the balls up and down your upper back for up to four minutes.
8. Aching Hands
The extended periods of writing can tighten the flexor muscles. You should place a hand on a table on top of the tennis ball, and place the other hand on the top to apply additional pressure. You should move the tennis ball horizontally to stretch out in all directions of the palm. Hold for 3 minutes and repeat with the other hand.
9. Sore Feet
This is one of the most usual problem that many people face with, a result of long period of standing on the feet or from wearing unsuitable shoes. Further this can cause painful plantar fasciitis and long term pain in the upper back. The tennis ball will not only stretch out the feet but will also improve their flexibility.
– Place the tennis ball under the feet and stand on it.
– Roll it up and down your heel.
– Repeat the exercise for 1 minute on each foot.
The tennis ball is an ideal tool for relieving the pain in the muscles and in the certain areas of the body.
10. Tender thighs
If you suffer from thigh pain, take a chair and place two balls on the outer side of your thighs, while sitting on it. Then, slowly straighten your leg in the knee, and bring it back to bended position. Do this for 40 times. Repeat with the other leg as well.