The Tennis Ball Trick That Can Relieve Back, Neck or Knee Pain in Seconds
The
Myofascial syndrome is a condition manifested by a chronic pain due to a
repetitive contraction of the muscles, pressing the sensitive points.
The
tennis ball has a rubbery elasticity which relaxes and stretches the muscles
and soothes the pain. This is how to use a tennis ball and relieve the pain in
different body parts:
1. Strained
Neck
The
erector and suboccipital muscles need to be relaxed after a long time spent in
the office, and they can easily get tightened. The following exercises can help
you soothe the neck pain:
You
should lie on the floor with the face upward, and keep 2 tennis balls under the
skull base. You should move the head and allow the balls to comfortable settle
in the back neck part.
Remain
thus for a minute and then change the direction by pivoting the head from one
side to another. Then, center the head on one side, nod, and then repeat on the
opposite 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
If
you wear uncomfortable shoes, you sit for a long time or apply an excessive
pressure on the hips, you might experience pain in the small and large muscles
that support the pelvis like the piriformis, gluteus maximus, and medius. This
is how to release this tension:
In a
lying position, place a ball between the hip and the floor, and lean on
it. Make 12 slow circles and change the side.
5. Compressed
chest
Everyday
activities like long periods of sitting, cooking, or using the phone or PC,
might result in a tight chest. Yet, this issue should be treated as it can
become aggravated and cause breathing difficulties and problems with the
nervous system.
This
is how to treat this problem:
You
should stand in front of a wall corner or door and place the tennis ball below
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 muscles, move the arm and neck
for a minute, and then change the side.
6. Cramped
knees
While
working out, you can stretch the articular capsule of the knee, and the
exercise with the tennis ball can relax the muscles between the kneecap, bones
of the lower leg and thigh. Sit on a chair, bend the knees, and put the tennis
ball at the back of the knee. Repeat 10 times and relax for 10 minutes.
7. Bad
Posture
Improper
body posture can significantly damage the muscles of the spine and lead to
difficulty breathing. Therefore, in a lying position, place two balls on the
sides of the back, and the hands should be behind the head while lifting it.
Bring
the head toward the chest and elevate the hips. Breathe deeply. Roll the tennis
balls over the back for 4 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
Due
to long periods of standing on the feet or from wearing unsuitable shoes, you
might experience pain in the feet, 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 under the feet and stand on it, roll it up and down the heels, and
repeat for a minute on both feet.
10. Tender
Thighs
The
tennis balls will release the tension in the outer quadriceps muscles 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.
Source:
www.healthyfoodhouse.com