Relieve Neck, Back & Knee Pain & The Tennis Ball Trick!!!

The syndrome Myofascial is manifested through chronic pain in the muscles especially when there is pressure on sensitive spots.

Credit:womanlylife.com

The tennis ball is rubbery and elastic and it relaxes the muscles, also stretches them and soothes our pain. How to use a tennis ball for the body:

Strained Neck

• The erector and muscles suboccipital have to be relaxed after much time on the chair to avoid making them tighter.
• Do these workouts: lie down on the ground and the face is upward.
• Have 2 tennis balls under the skull. Move the head so that the balls can settle in the neck in a comfy way.
• Do this for a minute and change direction to another side. Center the head one-sided and nod, then repeat with another side.

Sore Back

• This pain is due to bad shoes or bad sleeping poses and even bad sitting poses.
• How to relieve this: get 2 tennis balls under the back, between tailbone and ribs, then move around the pelvis and let the balls move to the back.
• Decelerate the moves where the back Is stiff and reduce the spine pressure. Breathe deep and repeat for 5 min.

Stiff Shoulders

• This will soothe the stiff muscles and reduce the pain in the shoulders, due to lifting heavy items and bad sitting.
• Lie on the floor and face is upwards.
• Put the 2 balls behind the shoulders, lie on the back and down on the floor and roll the balls under the shoulders.

Pain In Hips

• If you wear uncomfy shoes and sit all day long you put pressure on the hips and have pain in the large and small muscles that support our pelvis; piriformis too, gluteus maximus and medius too.
• Lie down and put a ball between the floor and hip and lean on that.
• Make 12 circles, slowly and change sides.

Compressed Chest

• Activities, like sitting, cooking or using the phone and PC, will tighten the chest.
• To stop it to get worse and impair the breathing and nervous system react in time.
• Stand in front of some wall and the wall corner to the door.
• Put the tennis ball under the collarbone. Breathe deep and do this for a minute.
• Then move the upper chest part and elevate the clavicle up and down and to each side.
• For more mobile muscle, move the neck and arm for 1 min and change sides.

Cramped Knees

• When you workout, stretch the articular capsule in the knee and work the tennis ball to relax the kneecap muscles, the ones in the lower leg and thighs too.
• Sit on a chair and bend the knees, then put the ball on the knee back.
• Do 10 reps and rest for 10 minutes.

Bad Posture

• Bad body posture will damage muscles and the spine so breathing will be impaired.
• So, lie down and put 2 tennis balls on each back side and the hands are behind the head when you lift it.
• The head is now toward the chest and hips are elevated. Breathe deep and roll the balls on the back for 4 min.

Aching Hands

• Too much writing can damage the flexor muscles in the hands.
• Put the hand on a table and put a tennis ball under it.
• The other hand is placed on the top for more pressure.
• Move the ball horizontally and stretch in every position of the palms.
• After 3 minutes, switch hands.

Sore Feet

• Due to too much standing and wearing bad shoes, feet ache a lot and this means the upper back hurts and fasciitis too.
• Get a tennis ball and stretch the feet.
• Put the ball under the feet, stand on this and roll the heels for a minute.

Tender Thighs

• These balls can relieve tension in the quadriceps in the vastus lateral muscles.
• Sit on a chair and place the balls under the thigh outer side.
• Straighten and bend the knee for 40 times and the thigh moves in a horizontal way, thus you move the ball across the high side. Repeat sides and switch.