Myofascial syndrome is a condition which occurs due to chronic pain in the back caused by repetitive contraction of the muscles. The pain caused by the condition can be resolved in an unusual way with a tennis ball. Continue reading below to learn how to use it to relieve the pain in different body parts:
Back pain is often caused by bad sleeping position, uncomfortable shoes, improper posture or an improper way of sitting. In order to relieve the pain in your back, you should put the tennis ball below the back between the tailbone and ribs, then move the pelvis on both sides and let the tennis ball move freely over your back. Go slowly on the stiff areas on your back, and try to reduce the pressure when near the spine to avoid possible injuries.
After a long time sitting on a chair, you need to relax the erector and suboccipital muscles, which are easily tightened. To do this, lie on the floor, then put 2 tennis balls under the base of your skull. Move the head and allow the balls to settle in the back of the neck, then keep the position for a minute and pivot the head from one side to the other. In the end, center the head on one side, nod and repeat the pivot on the other side.
Lie on the floor and put 2 tennis balls behind the shoulders, then roll them over with the shoulders to relieve the pain and stiffness.
If you’re wearing uncomfortable shoes or sit for a long time in the office, you may experience pain in the muscles around the pelvis (gluteus maximus, medius and piriformis). To relieve the pain, lie on the floor with the face up, then put a tennis ball between the floor and hip. Make 12 slow circles per side and you should relieve the pain.
Sitting, cooking and spending too much time on the PC can make your chest tight. This is not an innocent problem – a compressed chest may result in problems with the nervous system. To treat this problem, stand in front of a door or a corner, then put a tennis ball below your collarbone and breath deep. Keep this position for a minute, then move along the upper chest to shift the clavicle up and down from one side to the other. To improve the mobility of your muscles, move your arms and neck one minute per side.
The articular capsule of the knee can get stretched while exercising, but luckily, a tennis ball can relieve the tension in the muscles between the kneecap, lower leg bones and thigh. Just sit on a chair with bent knees, and put the tennis ball behind your knee. Repeat the exercise 10 times and rest for 10 minutes afterwards.
Improper body posture can significantly affect the muscles of the spine and cause difficult breathing. To avoid this problem, lie on the floor with two tennis balls on the sides of your back, and make sure your hands are behind the head while you lift it. Next, bring the head towards your chest and raise your hips, then roll the tennis ball over your back for 4 minutes.
Long periods of writing can affect the flexor muscles in your hands. To relieve the pain, put your hand over a tennis ball, then put your other hand on top for additional pressure. Move the ball horizontally, then hold for 3 minutes and repeat the exercise with the other hand.
Wearing uncomfortable shoes or standing for a longer period can cause pain in your feet as well as a condition known as plantar fasciitis. Luckily, a tennis ball can help you relieve the pain. Just put it under your feet and stand on it, then roll it up and down your heels for a minute per foot.
Tennis balls can help you relieve the tension in your quadriceps and vastus lateralis. Sit on a chair first, then put the balls on the outer side of your thighs. Next, straighten your knee and straighten it for 40 times, then repeat with the other knee.