Reduce Muscle Tension With This Amazing Tennis Ball Technique


The tennis ball massage is one of the most underrated methods of relaxing your muscles. It’s cheap, effective, and you can do it anywhere. The basic principle involves treating your “trigger points,” or the knots in your muscles. Chronically having too many trigger points is known as myofascial pain syndrome, and this can also be very effectively treated with the tennis ball massage.

How To Perform The Tennis Ball Massage

The general idea is similar to that of foam rolling but more precise. The goal is to apply pressure to your muscles by trapping the tennis ball between your body and the floor (or a wall if you prefer). There are a lot of variations, so make sure you try out what works best for you. One of the ways you can use this technique to relieve tension is to simply place the tennis ball on the floor and then slowly lower yourself over the ball.

Basically, the tennis ball should be between your back and the floor, and should cause your back to “arch up” slightly at a certain spot, letting gravity do the work of stretching your back out. If you’ve spent the entire day sitting at a desk, you’ll undoubtedly notice the effects of this exercise.

 The Goals Of The Tennis Ball Massage

The therapeutic goal of this massage technique is to relax your muscles by applying pressure, but not too much pressure (if you overdo it, you’ll stress out your nervous system). The sensation itself should be satisfying and you should be able to release tension, not tense up even more. If you feel any sharp pain or similar unease, don’t try to do this exercise by yourself, consult a professional first.

Which Muscles Should You Target

The tennis ball technique is most effective when used on the muscles of your back and your hips because you can simply position yourself on the ball, relax, and let gravity do the rest. Position the ball wherever it “feels” most comfortable. It might take you a while to find the perfect spot, and you might even want to move it around later to target different groups of muscles.

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