Probably everyone experienced a feeling of stiffness after a long essay, a knee ache after a long jog or having bad posture in front of the computer.
These are the symptoms of Myofascial pain. Myofascial syndrome is chronic pain disorder that happens as a result of a continuous muscle contraction, applying pressure on the sensitive points.
This tennis ball trick relieves the muscle pain and stretches them as a result of its rubber elasticity.
Today we will show you the points in the body where you can effectively use the tennis ball.
This tennis ball stretch is amazing for your cuff muscles. It has the ability to stretch them and this way to stabilize the shoulders. The exercise will alleviate the shoulder tenderness if you have been exposed to lifting a heavy object or you are having bad posture.
1. Lie on the floor with the face upwards and put a tennis ball behind the shoulder.
2. Then, roll over the tennis ball with the shoulder to alleviate the tenderness.
After spending long hours on your computer, the suboccipital and erector muscles need some relief. If you activate these muscles less during the day, they can become a bit tightened.
That’s why you should do some exercises for those muscles in order to ease the neck before the situation becomes worse.
1. Simply lie down with the face turned upward and place two tennis balls under the base of the skull.
2. Move the head while letting the tennis balls comfortably settle in the back area of your neck.
3. Stay in this position for one minute and pivot your head from one side to the other in order to alter the direction.
4. Then, center your head to a side, nod and switch to the other one.
Back pain can be experienced due to the way you sit, your sleeping position and even the shoes you are wearing.
But, this tennis ball exercise will ease the tension no matter what the cause is.
1. Put 2 balls under the back, between the tailbone and your ribs.
2. Move the pelvis from one side to the other, allowing the balls move around the back.
3. Reduce the pressure near your spine and slow down the motions in the stiffer areas of the back.
4. Do this exercise for 5 minutes while you take deep breaths.
Compressed chest may be a result of everyday activities like cooking, using your phone, or simply sitting for prolonged periods of time. If you left them untreated, such problems can be really unpleasant and result in difficulties breathing and issues with your nervous system.
Alleviate the chest compression like this:
1. Find a door or wall corner and place the ball below the collarbone. Stay in this position for a minute, and take deep breaths while you press the tennis ball.
2. Shift the clavicle down and up, from one side to the other, moving the upper part of your chest as well.
3. Move your arm and neck for a minute to increase the mobility of other muscles and then switch sides.
Generally, almost everyone have bad posture as a result of bad habits of prolonged standing, sitting and sleeping. These habit can severely harm your spine you’re your muscles and even result in difficulties breathing.
1. Lay down on the ground in the same position with two balls on both sides of the back. Place your hands behind the head while you lift the head up.
2. Bring your head towards the chest and slowly lift the hips, while breathing deeply.
3. Roll the balls over the back for 4 minutes while you take deep breaths.
Pain in the Hands
Flexor muscles may experience some tension due to prolonged writing.
1. Put your hand on a flat surface or a table over a ball, the other hand is on the top to apply more pressure.
2. Horizontally move the tennis ball so that it can stretch in every direction of the palm. Do this for 3 minutes and repeat the process with your other hand.
Tenderness in the Thighs
The tennis balls will ease the tension felt in the outer quadriceps or vastus lateralis:
1. Sit on a chair and put 2 tennis balls on the outside of the thigh. Bend and straighten your knee slowly about 30 times.
2. Move your thigh horizontally, moving the tennis ball across the side of the thigh.
3. Do this on the other side as well.
Prolonged sitting, overly high heels or excess pressure on the hips can result in pain in the large and small muscles that give support to the pelvis like piriformis, gluteus medius and maximus. You can release the tension by doing this:
1. Lay down and lean on the tennis ball which is between the hip and the ground.
2. Do 12 small circles and change the side.
This is among the most common problem people face, and it’s a result of prolonged standing or wearing uncomfortable footwear. This can further cause very painful plantar fasciitis and long term upper back pain. The ball will not just stretch the feet out but it will also improve the flexibility of your feet.
1. Put the tennis ball under your feet and stand straight on it.
2. Roll the ball up and down the heel.
3. Do this for a minute on every foot.
Tennis ball is a great tool for alleviating muscle pain and in the specific regions in your body.
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