Things You'll Need:
- Tennis balls
- Extra long sock
- String, cord, elastic band or hair band
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Step 1
Stuff two or three tennis balls into an extra long clean sock and push them together so they touch each other.
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Step 2
Tie off the open end of the sock using a piece of string or cord. You can also use an elastic band or hair tie to close the open end of the sock.
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Step 3
Swing the sock over your back like a towel after a shower. Pull the sock back and forth, as if you are drying your back.
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Step 4
Place the massager on your hips, or any aching muscle, and roll the balls on the sore area. Maintain a level of constant pressure on the area you are massaging.
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Step 5
Stand close to a wall, place the tennis ball against your shoulders, upper back, lower back or hips and press against the ball. Movegently to massage sore muscles.
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Step 6
Lie down on top of a tennis ball and move your body to work the soreness out of the trigger point. You'll know your trigger point, because it will hurt, but massaging that area will relax the muscles and you'll feel much better.
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Step 7
Use your massager at home or take it with you for mini-massages at work or at the gym.
