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


The Myofascial syndrome is a condition that comes with a chronic pain occasioned by repetitive muscle contractions, which press the sensitive points.

Thanks to its rubbery elasticity, a tennis ball can help relax and stretch the muscles, easing the pain. Here’s how to ease the pain in various body parts with the aid of a tennis ball:

  1. Strained Neck

You need to relax the erector and suboccipital muscles after spending countless hours in the office. This will help ease the neck pain.

Lie on the ground, facing the ceiling. Then, place 2 tennis balls under your skull base. Move your head to ensure the balls have comfortably settled in the back of your neck.

Stay thus for a minute before changing direction by pivoting your head from side to side. Afterward, center your head one side and nod before repeating on the opposite side.

  1. Sore Back

To relieve any kind of back pain, place 3 tennis balls below your back, between the ribs and the tailbone. Then, move the pevis on both sides, allowing the balls to move over your back. Consider slowing down the movements in the stiff back sections, and minimize the pressure around the spine. Take a deep breath and repeat for about 5 minutes.

  1. Stiff Shoulders

This exercise is effective in stretching and relaxing the cuff muscles, as well as easing the pain and tenderness in the shoulders.This is normally caused by lifting heavy stuff or poor body posture.

Lie on the ground, facing up. Place 2 tennis balls behind your shoulders before rolling them over with the shoulders.

  1. Aching hips

This is normally caused by wearing uncomfortable shoes, sitting for long periods, or applying too much pressure on the hips.

To ease the pain, place a tennis ball between your hip and the floor. Lean on the ball and make 12 slow circles before changing sides.

  1. Compressed chest

A tight chest is normally a result of daily activities such as long periods of sitting, using the computer, or cooking. This issue should be treated immediately, lest it grows to serious breathing problems and the nervous system complications.

To treat the issue, stand in front of a wall corner and place a tennis ball below your collarbone. Take a deep breath and stay thus for one minute.

Afterward, move along the upper part of the chest to move the clavicle up and down, and from side to side. To improve the muscles mobility, move your arm and neck for one minute and then switch sides.

  1. Cramped knees

This normally occurs during workouts. To relax the muscles between the kneecap as well as the lower leg and thigh bones, simply sit on a chair, with bent knees. Then, place a tennis ball at the back of your knee. Repeat this 10 times and rest for 10 minutes.

  1. Poor Posture

Bad body posture can cause serious damage to the spine muscles and result in breathing problems. Hence, lie down and place 2 tennis balls on the sides of your back. Put your hands behind your head and lift it.

Then, bring your head towards your chest and raise your hips. Take a deep breath and roll the balls over your back for about 4 minutes.

  1. Painful Hands

Writing for long periods can tighten the flexor muscles. Place your hand on top of a tennis ball on a table. Then, place the other hand on top of the first hand to apply more pressure. Be sure to move the ball horizontally to stretch out in every direction of your palm. Do this for 3 minutes before switching hands.

  1. Sore Feet

Wearing inappropriate shoes or standing for long periods of time can lead to painful feet. To ease the soreness, place a tennis ball under your foot and stand on it. Roll it down your heels for a minute before switching feet.

  1. Tender Thighs

Tennis balls are effective in easing the tension in the vastus lateralis or the outer quadriceps muscles. Sitting on a chair, put 2 tennis balls on the outer side of your thigh.

Gently stretch and bend your knee 40 times. Your thigh should move horizontally, scrolling the ball across its sides. Repeat with the other thigh.

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