It's hard to reach around to give yourself a back or shoulder massage. Even if you have somebody available to do it for you, he or she may not massage you properly. What can you do? Well, if you have tennis balls, here is an easy way to give yourself a massage that feels great and can be done almost anywhere.
Things You'll Need
- tennis balls
- tube sock
One of the easiest methods of tennis ball floor massage is done with just one ball. Simple lie on your back with the tennis ball under your lower back, raise your knees like a tent, and rock your hips left and right. This works well for lower back pain and tension.
To floor massage your back with two balls, place one ball at the bottom of the tube sock, tie a knot, place the other ball inside, tie a knot, and cut off the excess sock. You now have a peanut shaped back roller that can be used as in step 1. You can roll your back up and down and adjust the position of the balls to massage higher up on your back.
You can also massage your back by placing a tennis ball between your back and the wall. Find the right spot for the ball, and rock your body up and down or left and right to work out knots and tightness in your back.
If your back pain is higher up and into your shoulders, you can take advantage of a heavy beam or corner to place the ball between your shoulder and the wall.
The tennis ball is also great for treating foot pain that can often accompany back pain. Roll the ball under foot to massage away pain. This feels heavenly when you also put spacers between your toes.
Some people with lower back pain work their way down to smaller and harder balls. If you want to try this, start off gently with the tennis ball method and then gradually work your way down to balls that give you more pressure. Remember that you don't want to create more back pain for yourself. Often the tennis ball is enough to relive the most stubborn back pain and tension.
Remember to stretch before and after you massage yourself to get the most out of the tennis balls. Stretching will loosen your muscles up so that the massage is more effective. Also remember not to do anything that creates more pain. If one position is uncomfortable, try another.