We all know the value of a good massage (and we have some great massage therapists within our Specialist Community) but sometimes we just can’t afford to get a massage because we don’t have the time or the money.
Have no fear – you can still get a quick muscle relieving massage in with…
Try out these great tension-relieving moves anytime you need them for the cost of a can of tennis balls and in less time then your favorite TV show (as a matter of fact these are great exercises to do while watching your favorite TV show!). To start, take a can of three tennis balls and place two in a sock or stocking and tie it off so they are held together and keep the third separate.
Make sure you talk to your medical provider before performing any new exercise.
Achy Arch (Foot) Relief – 4 minutes
- Stand next to a wall or chair (this is key so you don’t fall!) and put a tennis ball under the arch of your foot with your heel on the floor. Let your body weight sink down and breathe for a minute.
- Once you are ready, start to roll the ball side to side across your arch then after a few minutes roll it back and forth from your toes to your heel and back.
- Repeat on other foot.
Hip Heaven – 3 minutes
- Place a ball on the ground and kneel next to it.
- Gently lean over toward the ball (putting your hand down to balance) until your hip is gently resting on the tennis ball.
- Lean into the ball to whatever pressure feels good and make slow circles with your hip and leg as it rests on the ball.
- Try to go around 12 times in each direction.
- Switch sides and repeat.
Back Bliss – 5 minutes
- Lie down on your back. Place two tennis balls side by side vertically (to help keep them together you can use a sock or stocking) between your bottom and the bottom of your ribs. The balls should be one on top of the other.
- Gently, put weight on the balls.
- Shift your pelvis from side to side so the balls cross your entire back. Where you feel more stiff, move the balls more slowly and add a little pressure. Lighten the pressure when you come near the spine.
- Roll back and forth for up to 5 minutes.
Shoulder Soother – 6 minutes
- Place a tennis ball on the floor and gently lay down so the ball is placed just behind your shoulder blade. Take the arm that the ball is under and lay it out plat to the side.
- Gently roll your shoulder in any direction (or take your other arm to help shift the ball all around your shoulder area) for up to 3 minutes on each side.
Helping Hands – 3-4 minutes
- Take a tennis ball in one hand and lean down on a hard (and stable) surface.
- Apply pressure by leaning your bodyweight gently onto the ball (watch that you are not putting too much pressure on your wrist).
- Hold the ball steady for 30 seconds to a minute then, while still applying pressure, gently start to roll the ball from side to side and up and down across your palm.
- Roll back and forth for 2 to 3 minutes then switch hands.
Neck Nurture – 5 minutes
- Lie down on the floor.
- Take your sock or stocking with the two tennis balls and gently place it under the base of your skull lying horizontally. Rest there and breathe for 1 minute.
- Gently nod your head up and down (in a ‘yes’ motion) for 1 minute as the balls gently massage the back of your neck.
- Gently pivot your head side to side (in a ‘no’ motion) for 1 minute.
- Turn your head to one side and gently nod your head (in a ‘yes’ motion) several times. Turn your head to the opposite side nod your head several times. Alternate back and forth for 1 to 2 minutes.