The tennis ball has a rubbery elasticity which relaxes and stretches the muscle tissues and soothes the pain. This is easy methods to use a tennis ball and relieve the pain in several body components:
- Strained Neck
The erector and suboccipital muscle tissues must be relaxed after a long time spent in the workplace, and they can easily get tightened. The next workouts can help you soothe the neck pain:
You need to lie on the ground with the face upward, and keep 2 tennis balls under the skull base. You need to move the head and allow the balls to comfortable settle in the back neck part.
Stay thus for a minute and then change the path by pivoting the head from one side to another. Then, center the head on one side, nod, and then repeat on the other side.
- Sore Back
Back pain is usually a results of uncomfortable footwear, unhealthy sleeping position, or an improper way of sitting. This is easy methods to relieve the stress:
You need to put 2 tennis balls under the back, between the tailbone and the ribs, and move the pelvis on both sides, letting the tennis balls move over the back. You need to decelerate the movements in the stiff back areas, and reduce the stress close to the spine. Breathe deeply and repeat for five minutes.
- Stiff Shoulders
This exercise will stretch and relax the cuff muscle tissues, and alleviate the pain and tenderness in the shoulders, which is a results of unhealthy body posture or lifting heavy objects. You need to lie on the ground with the face-up. Put two tennis balls behind the shoulders, and roll them over with the shoulders.
- Painful hips
If you put on uncomfortable shoes, you sit for a very long time or apply an extreme stress on the hips, you may experience pain in the small and large muscle tissues that support the pelvis just like the piriformis, gluteus maximus, and medius. This is easy methods to release this stress:
In a lying position, place a ball between the hip and the ground, and lean on it. Make 12 slow circles and change the side.
- Compressed chest
Everyday actions like long periods of sitting, cooking, or using the cellphone or PC, may lead to a tight chest. But, this problem needs to be treated as it can turn into aggravated and cause breathing difficulties and issues with the nervous system.
This is easy methods to deal with this problem:
You need to stand in front of a wall corner or door and place the tennis ball under the collarbone. Breathe deeply and remain thus for a minute.
Next, move along the upper chest part to shift the clavicle up and down and from one side to another. To boost the mobility of the muscle tissues, move the arm and neck for a minute, and then change the side.
- Cramped knees
While working out, you may stretch the articular capsule of the knee, and the exercise with the tennis ball can relax the muscle tissues between the kneecap, bones of the lower leg and thigh. Sit on a chair, bend the knees, and put the tennis ball behind the knee. Repeat 10 times and relax for 10 minutes.
- Bad Posture
Improper body posture can significantly damage the muscle tissues of the backbone and result in difficulty breathing. Therefore, in a lying position, place two balls on the edges of the back, and the palms needs to be behind the head while lifting it.
Bring the head towards the chest and elevate the hips. Breathe deeply. Roll the tennis balls over the back for four minutes.
- Aching Hands
The extended intervals of writing can tighten the flexor muscle tissues. You need to place a hand on a desk on top of the tennis ball, and place the opposite hand on the top to apply extra pressure. You need to transfer the tennis ball horizontally to stretch out in all directions of the palm. Hold for three minutes and repeat with the opposite hand.
- Sore Feet
Because of long intervals of standing on the feet or from wearing unsuitable footwear, you may experience pain in the toes, as well as plantar fasciitis and pain in the upper back. The tennis ball trick will help you stretch the feet and support their flexibility.
Place the ball below the toes and stand on it, roll it up and down the heels, and repeat for a minute on each toes.
- Tender Thighs
The tennis balls will release the stress in the outer quadriceps muscle tissues or the vastus lateralis. Sit on a chair and put the balls on the outer side of the thigh.
Gently straighten and bend the knee 40 times. The thigh should be moved horizontally, scrolling the ball across the side of your thigh. Then, do the same on the other side.