Tight muscles?

18 Feb 2019

Tight muscles?

Using a tennis ball, as part of a ‘Myofascial release Self-Massage' routine can bring relief to painful muscles in your, back, calves, feet, hands, shoulders, and thighs. All you need is a tennis ball and just a few minutes a day! You can treat yourself whenever you need and wherever you are.

What is Myofascial Release?

Myofascial release is a type of physical therapy / massage technique that targets tension held in your fascia. Fascia is the tissue that supports and surrounds your muscles. The technique involves applying pressure to the trigger points in your fascia, to gently relax your muscles, releasing tension and tightness.

Booking an appointment with a physical therapist trained in Myofascial Release would be the ideal option, but if availability or space in your busy schedule won't allow then invest in a tennis ball and try out the following:

General tips for tennis ball Myofascial Release

  • Start slowly
  • Listen to your body
  • Don’t press in too deeply
  • Deeper is not necessarily better
  • Set up a regular routine / time slot

If you are in any doubt that Myofascial Release with a tennis ball is right for you or you have got the technique correct always check with your massage therapist.

How to Use a Tennis Ball for Back Relief

Upper back:

  1. 1. Lie down on the floor
  2. 2. Place 2 tennis balls on either side of your spine, between your spine and your shoulder blades
  3. 3. Slowly move your upper back so that the tennis balls gently massage your muscles.
  4. 4. Do this for up to a minute.

Lower back:

1. Lie down on the floor.

2. Place 2 tennis balls, one on either side of your spine, between your ribcage and your pelvis.

3. Bend your knees and keep your feet flat on the floor.

4. You can also move your hips from side-to-side to enhance the Myofascial Release.

5. Do this for up to a minute.

How to Use a Tennis Ball for Aching Feet

  • Take off your shoes.
  • Take 1 tennis ball and place it on the floor.
  • Gently place the arch of your foot on the tennis ball and roll the ball along the length of your foot.
  • Do not place all of your weight on the tennis ball. You do not want to stand on the tennis ball.
  • Do this for up to a minute on each foot.

I hope this little taster will be enough to get you started. There are more techniques to try out on my website: https://www.retfordsportsmassage.com/