No time for a massage? Just use a tennis ball

Whether you don't have time or money to book a massage, or have a muscle spasm or cramp come out of nowhere, self-massage with a tennis ball can give you immediate relief.

You can stand or lean your back against a wall with the tennis ball between your back and the wall (see above photo), or put the tennis ball in a pillow case and sling it over your shoulder and put it between you and the wall. The pillow case prevents the ball from slipping while you're using it.

You won't need more than moderate pressure on muscle knots as your breathing will naturally increase the pressure you feel from the tennis ball. Work on one side of the back starting at your upper back and work your way down to the bottom of the ribcage, and repeat on the other side. Remember to focus on your breathing as you come to a tight spot in your muscles, which will help them relax quicker. Please note: If you use mild pressure and you immediately feel pain, your muscles may be infamed, and it's best to stop and use a cold/ice pack to relieve the discomfort and try to massage the area with a tennis ball the following day.

You'll also find that doing this self-massage routine after a hot shower or bath will be even more effective.

You can also use the tennis ball (without the pillow case) to massage trigger points (muscle knots) in your glutes. The muscle of the buttocks can hold a lot of tension which can lead to both hip and low back tension and pain. You can lie on the tennis ball like this:

It's a good idea to put a flat pillow or folded towel under the glute you're not working on to make sure that your hips and low back are level. Please note: Putting the tennis ball on sacrum/ tailbone can cause pain and misalignment of your low back, so avoid this area for best results.

These self-massage routines can reduce workout soreness and tension from sitting or standing for long periods of time.

For persistent pain, tension, and stiffness, it's best to schedule regular monthly or bi-weekly massage visits.

Email me inspirationhealingarts@proton.me, or call (719) 654-4553 to book your next massage appointment today.