Myofascial pain syndrome occurs as a result of the repetitive contractions of the muscles, which apply pressure to sensitive points.
Therefore, you might experience this pain you’re your knees hurt after a long run, or your hands are stiff after writing for hours, or your posture is worsened due to a long time in front of the computer.
Interestingly, you can relieve this pain using a tennis ball. The rubbery elasticity of these balls stretches out the muscles of almost all muscle groups, so we will reveal the way you can use them to reverse pain in these areas.
The following tennis ball massages effectively and quickly treats your sore muscles:
- Bad Posture
The modern lifestyles made us spend more time sitting during the day, but also altered the way we stand and sleep, which causes severe long-term repercussions on the spine and muscles.
You should place two balls on both sides of the upper back while lying face up on the ground. Put the hands behind the head, and elevate the head off the floor.
Then, bring the chin toward the chest, elevate the hips, and breathe deeply, while rolling the balls up and down the upper back for up to 4 minutes.
- Strained Neck
The suboccipital and erector muscles n tighten up after working in the office all day long.
While lying face-up on the floor, place two tennis balls under the base of the skull, and nod the head up and down, to let the balls nestle into the back of the neck.
You should do this for a minute and then change the direction, by pivoting the head from side to side, and nod. Change the direction, and alter for 2 minutes.
- Tight Chest
A compressed chest is manifested by breathing issues, and problems with the nervous system, and is caused by common daily activities, like cooking, holding your phone, or just sitting down for long periods of time. Here is how to decompress your chest:
You should find a door or wall corner, and put a tennis ball below the clavicle. You should then breathe into the pressure of the ball for a minute.
You should shift from the sides, up and down, in order to let the ball move along the chest. After a minute, move the neck and arm to incorporate other muscular mobility and repeat for a minute on both sides.
- Uncomfortable Shoulders
To relax the rotator cuff muscles, which are groups of tendons that stabilize the shoulder, you should put a tennis ball behind the shoulder blade while lying face up on the floor. Roll over the ball with the shoulder.
- Sore Back
Back pain is a result of bad sleeping position or improper sitting position.
You should lie on your back over two balls between the ribs and tailbone, and shift the pelvis from side to side, to let the balls cross over the lower back. Repeat for 5 minutes while breathing deeply.
- Aching hips
Pain in the hips is a result of wearing high heels, sitting for long periods of time, or exercise. This presses the muscles that attach on the side of the pelvis, the medius, piriformis, and gluteus maximus.
You should lie down on one side, lean on the ball placed between the floor and the hip, and make 12 circles. Then, repeat on the other side.
- Aching Hands
If you have been writing for a long time, you have applied tension in the flexor muscles of your fingers and palms, causing pain.
Therefore, you should put the hand on the top of the ball on a table, and then put the other hand on top of the first one. Hold steady and press for a minute, leaning your body weight into the ball. Next, move the ball vertically and horizontally for 3 minutes, and repeat with the other hand.
- Tender Thighs
Running or cycling can strain the outer quadriceps muscle known as vastus lateralis.
Hence, you should place 2 balls on the outer side of the thigh while sitting in a chair, and bend and straighten the knee 30 times. You should move the thigh horizontally, letting the ball scroll across the side of the thigh. Repeat with the other leg.
- Cramped Knees
This tennis ball massage will stretch the joint capsule of the knee. While sitting in a chair, put the ball behind the bent knee near the side of the knee, and contract the muscles against the ball 10 times, and relax them 10 times. Repeat with the other leg.
- Sore Feet and Plantar Fasciitis
After a long time spent standing or wearing bad shoes, your feet start to hurt, and in the long run, you might suffer from plantar fasciitis and upper back pain.
You should stand on the ball, while it is under the heels, and roll it up and down into the arch and to the ball of the foot for a minute. Repeat with the other foot.