Myofascial pain syndrome is a musculoskeletal condition that is characterized by chronic pain due to repetitive contraction of the muscles, or on certain sensitive points. did you know how to get rid of it with a simple tennis ball?
Unfortunately, not everyone knows about the benefits and therapeutic uses of a tennis ball, this sporting object that can be a great massage tool for the most persistent ailments, a self-treatment that is both simple and effective against chronic muscle pain, this tennis ball massage will surprise you with its precision and versatility.
A tennis ball, a massage tool, cheap and practical:
The idea of tennis ball massage is to apply specific pressure on a stiff or sore point in a muscle by trapping it between your body and a solid object:
Generally a floor, wall or other part of your body (be creative: the back of the sofa, the bottom of the tub, and so on). The goal is to use the ball to hit points that you simply can not reach with your hands.
The Tennis Ball Massage is usually the most helpful in the back and hip muscles, places where you can actually lie on the tennis ball, doing it between your body and the floor or wall. Many other places can be targeted by this massage, but are quite difficult to point out especially for beginners, and you may find it difficult or impossible to apply pressure effectively.
We invite you to discover an array of easy and effective tennis ball exercise in the rest of this article ...
10 exercise with a tennis ball that will relieve all your muscular pains:
The tennis ball has a rubbery elasticity that relaxes and stretches muscles and soothes pain. Here's how to use a tennis ball to relieve pain in different parts of the body:
1. Elbow:
The erector and suboccipital muscles should be relaxed after a long time in the office, and they can easily tighten. The following exercises can help relieve neck pain:
You must lie on the floor with your face up, and keep 2 tennis balls under the base of the skull. You have to move the head and let the comfortable balls settle in the back of the neck.
Stay that way for a minute and then change direction by rotating your head from side to side.
Then center your head on one side, nod your head, then repeat on the opposite side.
2. Back pain :
Back pain is often caused by uncomfortable shoes, a bad sleep position or a bad way to sit.
You must put 2 tennis balls under the back, between the coccyx and the ribs, and move the pelvis to both sides, letting the tennis balls move on the back. You should slow down the movements in the stiff dorsal areas, and reduce the pressure as you approach the spine. Breathe deeply and repeat for 5 minutes.
3. Rigid shoulders :
This exercise will stretch and relax the cuff muscles, and ease the pain in the shoulders, which is the result of poor body posture or heavy objects.
You should lie on the floor with the face up. Put two tennis balls behind your shoulders and roll them with your shoulders.
4 . The painful hips :
If you wear uncomfortable shoes, sit for a long time or exert excessive pressure on your hips, you may feel pain in the small and large muscles that support the pelvis such as the piriformis, gluteus maximus and middle finger. Here's how to release this tension:
In a supine position, place a ball between the hip and the floor, and press on it. Make 12 slow circles and change the side.
5. Compact chest :
Daily activities such as long periods of sitting, cooking or using the phone or PC can result in a tight chest. Still, this issue needs to be addressed as it can get worse and cause breathing difficulties or nervous system problems.
Here's how to treat this problem:
You should stand in front of a wall corner or door and place the tennis ball under the collarbone.
Breathe deeply and stay that way for a minute.
Then move the ball throughout the upper chest to move the collarbone up and down and to the sides.
To increase the mobility of the muscles, move the arm and neck for a minute, then change the side.
6. Congested knees :
While working, you can stretch the joint capsule of the knee, and exercise with the tennis ball can relax the muscles between the patella, the leg bones and the thigh.
Sit on a chair, bend your knees, and put the tennis ball on the back of the knee. Repeat 10 times and relax for 10 minutes.
7. Bad posture :
Improper posture of the body can significantly damage the muscles of the spine and lead to difficulty breathing.
Therefore, in a supine position, place two balls on the sides of the back, and the hands behind the head while lifting it up.
Bring the head to the chest and raise the hips. Breathe deeply.
Roll the tennis balls on your back for 4 minutes.
8. Painful hands:
Long periods of writing can tighten the flexor muscles. You must place one hand on a table on the top of the tennis ball, and place the other hand on top to apply extra pressure.
You must move the tennis ball horizontally to extend in all directions of the palm. Hold for 3 minutes, then repeat with the other hand.
9. Sore feet :
Due to long periods of rest on the feet or inadequate footwear, you may experience pain in the feet, as well as plantar fasciitis and pain in the upper back. The trick of the tennis ball will help you stretch your 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. Thighs :
Tennis balls will release tension in the external muscles of the quadriceps or 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 thing on the other side.