9 massage techniques with a tennis ball

The content of the article

• How to massage with a tennis ball
• Neck
• Shoulders
• Back
• Buttocks
• Hips
• Front thigh muscles
• Hamstrings
• Caviar
• Feet
• Result fixing

At home, tense muscles relax with a foam roller or a small ball. Tennis is ideal: it is tight and small, it is convenient for them to work. With its help, it is easy to massage trigger points – areas with muscle spasm that causes pain. The item is suitable for work in any area of ​​the human body: from the neck to the feet..

How to massage with a tennis ball

The main technique is rolling equipment along the muscle group. It is important to avoid pressure on the bone, especially on the vertebrae: this can lead to injury. Work only with soft tissues. If you find a painful area, reduce the pressure, but increase the massage time..

Therapy is based on relaxing the spasmodic area, so bruises should not appear.

Neck

Massage of this zone eliminates the headache, which provokes muscle tension and squeezing the vessels that feed the brain.

Perform the procedure daily when you return home, be sure to work out the place of transition to the shoulders.

Trapezius muscles are located here, which become very clogged by those who sit in the office for a long time..

To do the massage, lie with your back on a flat hard surface, place a tennis ball at the junction of the neck with the back of the head. Slowly, with light pressure, turn your head to the right, then left. On each side, hold for 30 seconds. Roll the ball down along the spine for 1-2 minutes, first on one side, then on the other.

Shoulders

For most people, this is the most problematic area: due to a sedentary lifestyle, working at a computer, carrying heavy loads and other external factors. Clogged shoulder muscles near the neck can cause migraines. To relax with a massage, lie on the tennis ball with the problem area and begin to move along it with light pressure.

Try not to affect the shoulder blades: pass only through the muscles. You can hold the ball under the armpit and roll it here to relax the joint.

Back

When working with the thoracic and lumbar, as with the neck, it is important not to affect the spine. Work on both sides of it. It is better to take 2 balls at once, place them in a long sock: then during massage they will go in parallel. Tie it in the middle to prevent inventory from rolling.

Position the balls so that they are on either side of the spinal column. With slight pressure while lying down, move up and down. If necessary, turn left or right to enhance the massage effect for problem points. Perform the procedure for 5-10 minutes until a pleasant warmth appears in the muscles.

Use a tennis ball to massage your back every day before bed..

Buttocks

Between the muscles of this zone is the sciatic nerve. Their tension is dangerous by pinching, severe pain. When doing a gluteal massage with a tennis ball, work on each side separately for 3-5 minutes.

Adjust the level of pressure according to your sensations – here deep study of muscles is allowed.

Sit on a tennis ball with your right buttock, bending your knees and resting your hands behind your back and feet. Roll it from top to bottom, push harder at a particularly tense point. To do a deep massage and better stretch your muscles, put your right foot on your left, resting your ankle against the front of the thigh. The knee should look away. Do the same for the left buttock.

Hips

During sedentary work, flexor and abdominal muscles become tense and stiff. To get rid of the manifestations of their overload (pain, a feeling of stiffness), to return the full range of motion, roll a tennis ball along the outside of the thigh.

Lie sideways, lean your hand in front of the body and do a deep massage for 2-3 minutes.

Front thigh muscles

It is better to work with this zone with the help of 2 balls taken in a short knitted toe. The group is wide and large, relaxes hard, massage is worth doing deep. Bend your right leg at the knee, put your lower leg on the floor. Press the balls with the front surface of the thigh of the left leg, slowly roll from the groin to the knee.

Pay particular attention to the top.

Hamstrings

A large group of muscles on the back of the thigh requires active relaxation in athletes. A tennis ball is placed under the buttock, the working leg is pulled forward, and the other is bent. Behind the emphasis is on the hands. The ball rolls along the back of the thigh to the knee back and forth very slowly. It is advisable not to tear off the heel from the floor. The greater the pressure on the inventory, the deeper the massage will be..

The procedure is carried out until the sensation of warmth..

Caviar

Massage with a tennis ball on the back of the lower leg in the same way as when working with the thigh muscles. This will help relieve pain, relieve stress after a long walk, run and other loads. Be sure to walk along the outside of the leg, turning it in the process.

Do not press hard on the Achilles tendon to prevent damage..

Feet

Massage in this area is very useful for both runner athletes and those who spend a lot of time on their feet. Especially women who wear high heels. To enhance the effect, instead of a tennis ball, you can take studded from hard rubber. He puts more pressure on biologically active points. Stand with the arch of the foot on the ball, transfer body weight to it and roll from your fingers to the heel.

Perform a massage for 1-2 minutes. It’s better to do this several times during the day..

Result fixing

To make the treatment more effective, do not give the body loads within 24 hours after it.

When you finish the massage, lie down for 30-60 minutes, and cover the treated area with a blanket, preferably woolen.

Significant progress will be noticeable if, after working through each area, manually stretch and stretch the muscles.