| Tennis balls as a massage tool are easy to come by. | | | | your pain level. Put as much pressure on that area as |
| Most people have one at their house, even if it's the | | | | you want, sometimes as much as you can take. Then |
| old slobbery one from the dog. Tennis ball massage is | | | | move to the next part of the para-spinal muscles. |
| great to use on sore or tight muscles in between your | | | | Once you've massaged the muscles all up and down |
| professional massages. With a couple guidelines | | | | the spine you can use those tennis balls to massage |
| anyone can do self massage with these perfect sized | | | | any other areas along your back and hips. |
| balls. | | | | Buttocks: You can always separate the balls and use |
| How to use | | | | one at a time. This works well to massage the gluteal |
| Put two tennis balls into a tube sock. Push the balls to | | | | group of muscles. This works best laying on the floor. |
| the bottom of the sock and tie a knot in the sock | | | | Begin by lying on your back with knees bent, feet flat |
| close to the balls so they won't separate. Then you | | | | on the floor. Let both knees fall to the left and place a |
| can lay on the floor with the balls under you or lean | | | | tennis ball under your right hip. Slowly bring your knees |
| against a wall with the balls between you and the wall. | | | | back to neutral and then over to the right. You'll feel |
| Using a wall allows you to adjust the amount of | | | | your weight plus gravity give a nice amount of |
| pressure against the balls by leaning onto them more | | | | pressure to massage the glutes. Move the ball around |
| or less. | | | | to different areas of the buttocks as you continue to |
| Where to place the balls | | | | take your knees back and forth to adjust the pressure. |
| With the two balls next to each other, the groove | | | | Then repeat on the other side. |
| between the balls is a perfect place for your spine. | | | | Feet: Another option for a single tennis ball is to roll it |
| Each ball will be massaging the muscles on either side | | | | along the arch of your foot. Sit in a chair and place |
| of the spine. | | | | your bare foot on top of a tennis ball. Push down and |
| Back and neck: You can begin with the balls up at the | | | | roll the ball along the bottom of your foot. This is helpful |
| base of your skull. This is great for massaging the | | | | self-massage for plantar fasciitis. |
| muscles that get tight and cause tension headaches. | | | | The next time you see a tennis ball, you might look at it |
| Simply roll the balls down your spine, stopping along the | | | | differently. With a tennis ball or two and a sock you |
| way at the areas that need it the most. Those spots | | | | can create a handy massage tool. Massage your |
| that are sore and hurt as the tennis balls put pressure | | | | neck, back, glutes and feet or make up your own |
| there are the spots you want to focus on. You might | | | | ways to massage different areas! Get creative, have |
| feel that "good hurt," where it hurts like heck but you | | | | fun and then give the ball back to the dog. |
| don't want to stop. You are your own best judge of | | | | |