Self Massage to Alleviate Tight Muscles

We all love getting massages, but we also live busy lives and have busy schedules. Sometimes we just get too bogged down to see our therapist. The aches and pains just don’t go away, so what do you do? Fortunately, a simple use of a tennis ball can ease most aches and pains.

Low Back – First, lie down on the ground. Place a tennis ball right about your hip and to the side of your spine. Roll your back across the ball until you feel relief. Continue this for about 1-2 minutes.

Neck and Shoulder- Stand with your back against the wall. The tennis ball should between your shoulder blade and your spine. Roll it from the middle of shoulder blade to the base of your neck.

Forearm- This one is pretty easy; place a tennis ball on a table and your forearm on top of it. Then just roll it up and down until you feel relief.

Feet- Another easy one, just rest your foot on top of a tennis ball on the floor. Gently roll the ball up and down your foot. Don’t try to flatten the ball, use firm but steady pressure.

Adding these quick self-massage techniques while at home or work will help to alleviate tight muscles until you can come see us. There are other great tools for self massage such as a foam roller. You can use a foam roller to release tight muscles as well.

Ask your therapist about foam rolling and tennis ball self massage during your next visit. Your therapist can teach you many more techniques than just the few we have listed above.

Call us to schedule your massage appointment today at The Therapy Centers, 859.443.4292!

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