Gone are the days of having to make continuous appointments at your local spa rooms when you can now provide your body with pain relief in the comfort of your own home by giving yourself a tennis ball massage.
Yes! The bright green little balls used in one of the most famous sports have got more uses than only being used on the tennis court, but now also provide people with a sense of relief from uncomfortable aches and pains.
“A tennis ball’s size, shape, and firmness make it the ideal tool for targeting those hard-to-reach sore spots and tight muscles that need some extra attention,” explains renowned fitness centre Planet Fitness.
In addition, the medical publication Spine Health explains that “massaging the lower back with tennis balls can help loosen soft tissues, release tension, relieve entrapped nerves, and improve flexibility.”
While there are several areas of the back that you may target, the four biggest groups include your back, feet, glutes, and hamstrings.
Below is information on how you can use the ball in multiple ways to ensure that you bring relief to the above-mentioned areas as recommended by Planet Fitness.
Back
For thorough relief, it is recommended that you start laying flat on the floor place the ball behind your neck, and work your way down to the lower back.
Push your body to the floor and begin moving your body laterally so the ball can roll from side to side covering both shoulders.
Your spine plays an important role in your daily movement, so you must avoid rolling the ball on any of your bones, instead, roll the ball on your muscle tissue.
Feet
“Place the ball under your foot and slowly roll from side to side so the ball goes across your arch. Next, roll the ball from heel to toe, covering the length of your foot. Roll for one or two minutes on each foot,” explains the reputable fitness centre.
Glutes
Sit in a seated position while placing the ball underneath one side of the glute. Lift your body using your arms for stability and roll the ball around until you find a tight spot. It is then important to stay on that spot for a minute before switching glutes.
Hamstring
Like the glutes, to target this muscle you would have to be in a seated position, but this time your legs would have to be fully extended in front of you. With your glutes slightly elevated, place the ball behind your leg and roll back and forth before switching sides.
These are some of the benefits as highlighted by The Tytherington Club:
- Inexpensive
- Instant relief
- Increase joint range of motion
- Help muscle performance
- Decrease fatigue after exercise
- Decrease soreness after exercise
If unsure, it would be wise to consult a physician to find out whether this would be ideal for your body.
Also see: Incredible benefits of a scalp massager
