You have probably experienced feeling of stiffness after writing a long essay, some knees ache after long running or a bad posture in front of your computer.
These are all symptoms of Myofascial pain. The Myofascial syndrome is a chronic pain disorder that occurs as a result of a repetitive contraction of the muscles, pressing the sensitive points.
The tennis ball relieves the pain in the muscles and stretches them out due to its rubbery elasticity.
This post will provide you the points in your body where the tennis ball will be of great use.
1. Stiff Shoulders
This stretch is great for the cuff muscles. It will stretch them out thus stabilizing your shoulders. This exercise will help you relieve the tenderness in the shoulders if you are exposed to lifting heavy objects or you have bad body posture.
1. Lie face up on the floor and place one tennis ball behind each shoulder.
2. Roll over the ball with your shoulder to relieve the tenderness.
2. 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.
1. Lie on the ground faced upward with 2 tennis balls under your skull base.
2. Move your head while letting the balls settle comfortably in the back part of the neck.
3. Lie in that position for a minute and then pivot the head from one side to another to change the direction.
4. Center the head to one side, nod it and then change the side.
3. Sore Back
You can experience some back pain as a result of the way of sitting, sleeping position or the shoes you wear. However, this exercise will release your tension regardless of the cause.
1. Place two balls below your back, between the ribs and the tailbone.
2. Move your pelvis from one side to another, letting the balls move over your back.
3. Lighten pressure near the spine and slow down the movement in stiffer parts of your back.
4. Practice this exercise for five minutes while taking deep breath.
4. Compressed chest
A tight chest may result from everyday activities such as cooking, using the phone, or just sitting for long period of time. If not treated, these problems can be very unpleasant and cause difficult breathing and problems with the nervous system.
Relieve the compression in your chest in the following way:
1. Find a wall corner or door and place the tennis ball below your collarbone. Stay like that for one minute, take a deep breath while pressing the ball.
2. Shift your clavicle up and down and from one side to another, moving along the upper part of the chest.
3. Move your neck and arm for 1 minute in order to increase other muscular mobility and then change side.
5. Bad Posture
Generally speaking, almost every person has a bad body posture due to the bad habits of sitting, sleeping and standing. This can seriously damage your spines and muscles or even cause difficulty breathing.
1. Lie in the same position on the ground with 2 balls on each side of your back. Put the hands behind your head while lifting the head up.
2. Bring the head toward your chest and lift your hips, taking deep breaths.
3. Roll the tennis balls over your back for four minutes while breathing deeply.
6. Aching Hands
The flexor muscles can experience tension as a result of long period of writing.
1. Place your hand on a table on top of the tennis ball while place the other hand on the top to cause some extra pressure.
2. Move the ball horizontally so that it stretches out in all directions of your palm. Keep on like that for three minutes and repeat the procedure with the other hand.
7. Tender Thighs
The balls will release the tension in the outer quadriceps muscles or the vastus lateralis, the IT Band which can be strained when running or cycling.
1. Sit in a chair and place two tennis balls on the outer side of your thigh. Slowly straighten and bend your knee thirty times.
2. Move the thigh horizontally, scrolling the ball across the side of your thigh.
3. Repeat on the other side.
8. Aching hips
The long hours of sitting, unsuitable high heels or an excessive pressure on your hips can cause pain in the small and large muscles that support the pelvis such as piriformis, gluteus maximus and medius. Release the tension in this way:
1. Lie down and leaning into the ball which is placed between your hip and the floor.
2. Make some slow circles 12 times and then change the other side.
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.
1. Place the tennis ball under the feet and stand on it.
2. Roll it up and down your heel.
3. 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. Cramped knees
By doing exercise you will stretch the articular capsule of the knee. The tennis ball will create stretching between the kneecap, bones of the lower leg and thigh.
1. While sitting in a chair, place the tennis ball at the back of your bent knee, closing the side of the knee.
2. Do this exercise for 10 times with the same period for relaxation.
Repeat with the other side.