If you experience a feeling of stiffness after writing a long essay, bad posture after spending your whole day in front of a computer or some knee ache after long running, don’t worry since we will provide you the best solution for your problem.
First of all, we will explain you what Myofascial pain is. This syndrome is in fact a chronic pain disorder that appears as a result of a repetitive contraction of the muscles, pressing the sensitive points.
This is why we recommend you to use a tennis balls since it will help you relieve pain in the muscles and it will stretch them out due to its rubber elasticity.
Here are the points where you should place your tennis ball:
1. Stiff Shoulders
This exercise is excellent as it will stretch the cuff muscles out and as a result it will stabilize your shoulders. Moreover, it will help you relieve the tenderness in the shoulders.
- To perform it, you should lie with your face up on the floor and place one tennis ball behind both your shoulders.
- In order to relieve the tenderness, roll over the ball with your shoulder.
2. Strained Neck
The erector and suboccipital muscles need relief after long hours in the office. Moreover, if they are less activated throughout the day, they tend to tighten up a bit. This is why you need to perform this exercise in order to soothe your neck.
- All you have to do is to lie on the ground faced upward and put 2 tennis balls under your skull base.
- After that, start moving your head while letting the balls settle comfortably in the back part of the neck.
- Hold still in that position for one minuted and then pivot the head from one side to another to change the direction.
- In the end, center the head to one side, nod it and then change the side.
3. Sore Back
Your habit of sitting or sleeping position as well as the shoes you wear can cause you back pain. You should definitely use this exercise to release your tension regardless of the cause.
- In order to perform it, you need to place 2 balls below your back, between the ribs and the tailbone.
- After that, start moving your pelvis from one side to another and allow the balls to move over your back.
- You should put light pressure near the spine and slow down the movement in stiffer parts of your back.
- Perform this exercise for 5 minutes and make sure to take deep breaths.
4. Compressed chest
Sitting for long period of time, using your phone or cooking may result in a tight chest. You should treat this problem because if not, it can be very unpleasent and can cause difficult breathing and problems with the nervous system.
Relieve the compression in your chest in the following way:
- Stand near a wall corner or door and then place the tennis ball below your collarbone. Hold this position for one minute and make sure to take a deep breath while pressing the ball.
- Move along the upper part of your chest by shifting your clavicle up and down and from one side to another.
- In order to increase other muscular mobility, move your neck and arm for one minute and then change side.
5. Bad Posture
Due to the bad habits of sleeping, sitting and standing, almost everyone has a bad body posture. Pay close attention to this problem as it may seriously damage your spine and muscles.
- In order to improve body posture, you must lie in the same position on the ground with 2 balls each side of your back. Put the hands behind your head while lifting the head up.
- After that, bring you head toward the chest and lift your hips, but make sure to take deep breaths while doing this.
- Roll the tennis balls over your back for four minutes while breathing deeply.
6. Aching Hands
Due to long period of writing, the flexor muscles can experience tension.
- To get relief, you should 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.
- In order to stretch out your palm, you should move the ball horizontally in all directions. Do this for three minutes and repeat the same method with your other palm.
7. Tender Thighs
While running or cycling, you can strained the quadriceps muscles or the vactus lateralis, so in order to relese the tension, you should use tennis balls.
- First, sit in a chair and place two tennis balls on the outer side of your thigh. Slowly straighten and bend your knee thirty times.
- By scrolling the ball across the side of your thigh, move the tigh horizontally.
- Repeat on the other side.
8. Aching hips
The small and large muscles that support the pelvis can be harmed by long hours of sitting, unsutable high heels or an excessive pressure on your hips, so you need to perform the following exercise in order to release the tension:
- Lie down, place the tennis ball between your hip and the floor and lean into the ball. ‘
- Make some slow circles 12 times and then change the other side.
9. Sore Feet
Sore feet are caused by long period of standing on the feet or from wearing unsutable shoes. Moreover, this can lead to plantar fasciitis and long term pain in the upper back. Use tennis balls in order to stretch out the feet.
- Put one tennis ball under your foot and stand on it.
- After that, roll it up and down your heel.
- Repeat the exercise for 1 minute on each foot.
10. Cramped knees
The articular capsule of the knee is usually stretched by doing exercises, so tennis ball is the best solution to create stretching between the kneecap, bones of the lower leg and thigh.
- Sit on a chair, place a tennis ball at the back of your bent knee and close the side of the knee.
- Repeat this exercise ten times and then relax.