If you’ve been writing a big essay and your hands feel stiff, or you’ve gone for a long run and your knees ache, or if you’ve been hunched over your computer and your posture is bad, you could be experiencing this Myofascial pain.
Myofascial pain syndrome typically occurs after a muscle has been contracted repetitively, which puts pressure on sensitive points.
Why a Tennis Ball?
Tennis ball with its rubbery elasticity allows our muscles to stretch out. That’s why it is good to use a tennis ball for pain relief. In the remaining part of this article we’ll look at some muscular trigger points in our body and in what way can we use a tennis ball to easily reverse the pain in these areas.
After hours spent in the office the suboccipital and erector muscles tighten up With the help of this exercise you will stretch out these muscles soothing your neck before going to bed.
- Lie face-up on the floor, with two tennis balls under the base of your skull.
- Nod your head up and down, allowing the balls to nestle into the back of your neck.
- After one minute, change direction by pivoting your head from side to side
- Pivot your head to one side, and then nod while in the same position, repeat on the opposite side and nod in a different direction, altering for two minutes.
This stretch is great for the cuff muscles. It will stretch them out thus stabilizing your shoulders. This exercise will help you relieve the tenderness in the shoulders if you are exposed to lifting heavy objects or you have bad body posture.
- Lie face up on the floor and place one tennis ball behind each shoulder.
- Roll over the ball with your shoulder to relieve the tenderness.
You can experience some back pain as a result of the way of sitting, sleeping position or the shoes you wear. However, this exercise will release your tension regardless of the cause.
- Place two balls below your back, between the ribs and the tailbone.
- Move your pelvis from one side to another, letting the balls move over your back.
- Lighten pressure near the spine and slow down the movement in stiffer parts of your back.
- Practice this exercise for five minutes while taking deep breath.
A tight chest may result from everyday activities such as cooking, using the phone, or just sitting for long period of time. If not treated, these problems can be very unpleasant and cause difficult breathing and problems with the nervous system.
Relieve the compression in your chest in the following way:
- Find a wall corner or door and place the tennis ball below your collarbone. Stay like that for one minute, take a deep breath while pressing the ball.
- Shift your clavicle up and down and from one side to another, moving along the upper part of the chest.
- Move your neck and arm for 1 minute in order to increase other muscular mobility and then change side.
You can feel a great deal of tension in the flexor muscles of your fingers and palms if you are engaged in writing for hours. There are also some other types of activities that can drain these muscles but writing is the most common one. Try the next exercise:
- On a table, place your hand on top of the tennis ball, while placing the other hand on top of that for added pressure.
- Press the ball while holding it steady for one minute, leaning your entire body weight into the ball.
- After a minute, move the ball vertically and horizontally, so it stretches out in all directions of your palm. Continue this for three minutes, and then repeat this steps with the other hand.Cramped KneesThis exercise will provide an internal stretch in the joint capsule of the knee. The ball is a spacer to create traction between the thigh, kneecap, and lower leg bones.With the help of this exercise you can get an internal stretch in the joint capsule of the knee.
- Sit in a firm chair, and nestle the ball behind your bent knee, close to the side of the knee.
- Contract your muscles against the ball ten times, and relax your muscles ten times.
- Repeat on both sides ten times.
Sore Feet and Plantar Fasciitis
This is probably the most common muscle pain. It is usually a result of spending long period of time standing on our feet or wearing unsupportive shoes. Painful plantar fasciitis and upper back pain are usually the result. The flexibility of the tennis ball is perfect for stretching out your feet.
- Simply stand on the ball, with the tennis ball under your heel.
- Roll the ball up and down so it covers from your heel, up into your arch and extending to the ball of your foot.
- Repeat for one minute on either foot.
Using a tennis ball is a very effective method for muscle relief for almost every type of muscle. Even though there are various ways you can prevent pain, the tennis ball is an easy, cheap and quick fix for sore muscles.