The Tennis Ball Trick Which Can Relieve Neck, Knee or Back Pain in Seconds

The Myofascial syndrome is a condition that is manifested by chronic pain caused by constant contraction of the muscles which put pressure on sensitive points.

The tennis ball stretches and relaxes the muscles, thereby soothing the pain because of its elasticity. Use tennis ball and relieve pain in these ways:

1. Strained Neck

The suboccipital and erector muscles need to be relaxed after being inactive for some time. Also, these muscles get tightened easily. You can relieve back pain by performing these exercises:

Lie down on the floor and your face needs to be upward. Take 2 tennis balls and place them under the base of the skull. Move the head and let the balls comfortably settle in the back part of the neck. Remain in this position for a while and then change direction by moving your head from one side to another. Next, center your head on one side, then nod and do this again with the other side.

2. Sore Back

Back pain is usually caused by bad sleeping position, uncomfortable shoes, or improper sitting position. Do this and relieve the pain:

Place 2 tennis balls under your back, between the ribs and the tailbone. Then, move the pelvis on both sides, allowing the balls to move along your back. You need to slow down the movements in the areas of the back that are stiff and decrease the pressure close to the spine. Take deep breaths and do this for 5 minutes.

3. Stiff Shoulders

This exercise is going to relax and stretch the cuff muscles, and reduce the tenderness and pain in the shoulders. This happens as a consequence of inappropriate body posture or lifting objects that are heavy. You need to lie on the floor and your face needs to be upwards. Place the tennis balls behind your shoulders and use your shoulders to roll the balls.

4. Painful Hips

In case you wear uncomfortable shoes, there is a constant pressure on your hips or you are in a sitting position for a longer time, you could experience pain in the large and small muscles which support the pelvis, such as medius, gluteus maximus and piriformis.

Lie down and put a ball between the floor and the hip, and lean on the ball. You need to perform 12 slow circles and then you need to change sides.

5. Compressed Chest

Daily activities like cooking, prolonged sitting, using the PC or phone can lead to tight chest. However, this problem needs to be treated since it can become worse and can lead to breathing difficulties and can cause issues with the nervous system.

In order to treat this problem you need to stand in front of a door or a wall corner and put the ball under your collar bone. Take deep breaths and remain in this position for a minute.

Then, move toward the upper chest so you can move the clavicle upward and downward from one to another side. In order to stimulate muscles mobility, move the neck and arm for a minute and change sides.

6. Cramped Knees

You can stretch the knee’s articular capsule while working out. The exercise with the tennis ball relaxes the muscles which are found in the middle of the kneecap, and the bones of the thigh and lower leg. What you need to do is sit on a chair, then bend your knees and place the ball at the back of the knee. Do 10 repetitions and then relax for 10 minutes.

7. Bad Posture

The muscles of the spine can be significantly damaged by improper posture of the body. This can cause breathing problems. Thereby, lie down and put 2 balls on the sides of the back. Your hands should be behind your head while you are lifting it.

Your head needs to be brought towards the chest and your hips elevated. Take deep breaths. Do this for about 4 minutes.

8. Aching Hands

People who write for longer periods of time can have problems with their flexor muscles. You need to place a hand on a table on top of the ball and you need to put the other ball above in order to apply more pressure. Move the ball horizontally in all directions of your palm. Remain in this position for 3 minutes and do that again with your other hand.

9. Sore Feet

Standing on your feet for longer time periods or wearing uncomfortable shoes can cause pain in your feet, upper back pain and plantar fasciitis pain. The trick with the tennis ball is going to help you stretch your feet and will improve their flexibility.

You need to put the ball under your feet and stand on it. Then, roll it upward and downward the heels. Do this for one minute on both of your feet.

1. Tender Thighs

The tennis balls are going to release the tension in the vastus lateralis or outer quadriceps muscles. Take a chair and sit down and place the balls on the outer side of your thigh.

In a gentle manner, straighten and bend your knee 40 times. You need to move the thigh horizontally, moving the ball across the sides of your thigh. Repeat this with your other side.

Source: Healthy Food House

The post The Tennis Ball Trick Which Can Relieve Neck, Knee or Back Pain in Seconds appeared first on Health & Weight Loss Done!.