Tennis Balls Massage
Tennis Balls Massage
Tennis Balls Massage
Kept Secret
By Justin Price
Date Released : 14 Aug 2013
Learning Objectives:
People generally want quick and easy solutions to their problems and your
training clients are no exception. Those with a desire to lose weight quickly
may take diet pills, others might utilize steroids to help them put on muscle,
and clients with chronic aches and pains may turn to over-the-counter and/or
prescription pain medications to help alleviate their symptoms. The
undeniable fact about these drug-based, quick-fix solutions is that (for the
most part) they work. However, these strategies have multiple negative side
effects and do little to address underlying issues which prevent clients from
maintaining success without the use of these potentially dangerous drugs.
Causes of Pain
The first step is to understand what typically causes pain. One of the biggest
causes is due to imbalances in, and compensations of, the musculoskeletal
system (Kendall, 2005). To put it simply, people experience aches and pains
If massage is so effective then, why dont you just tell your clients to head to
the nearest massage therapist to cure their pain? There are many reasons.
Mainly, youd like to keep your clients, right? Also, some people dont like
others touching them, some massage therapists arent well-trained and can
sometimes do more harm than good, and frankly, its expensive and time
consuming to get a professional massage on a regular basis.
Tennis ball massage techniques dont require any fancy equipment (i.e.,
a tennis ball cost less than a dollar).
Clients can use their tennis ball techniques to help relieve pain
anywhere, at any time, and with very little space.
Individuals control the pressure of the massage and can get results
immediately. They also experience long-term benefits because you have
provided them with an easy strategy they can do on a regular basis.
Clients will enjoy better moods because they are releasing stress,
muscle tension and improving their posture.
Figure
1. Tennis Ball Technique Under Calf
Instructions: Sit with your back against the wall or couch. Place a
tennis ball (or a harder ball like a baseball if you need more pressure)
under the calf. Raise the ball up slightly by placing it on top of a book
to take pressure off the knee. Hold each sore spot you find for 20-30
seconds and then move the ball to another spot. Perform technique
on each calf.
Tennis Ball On Glute
There are many muscles in the gluteal complex that help control leg, pelvis,
hip and spine motion. Keeping these muscles supple and healthy with this
tennis ball technique can help alleviate knee, hip and back pain.
Figure
2. Tennis Ball Technique On Glute
Instructions: Lay on the floor with your knees bent and your head
resting on a pillow. Place a tennis ball under one side of your buttocks.
Find a sore spot and hold to the release tension then scoot your body to
move the ball gently to another spot. Hold for 20-30 seconds on each
sore spot. Perform technique on both sides.
Tennis Ball Around Shoulder Blade
Sitting at the computer all day with your upper back hunched and your
shoulders rounded forward can lead to both muscular and skeletal imbalances
in your upper back, neck and shoulders. This exercise is a great self-massage
technique designed to rejuvenate and regenerate the muscles of those areas.
Figure
3. Tennis Ball Technique Around Shoulder Blade
Instructions Lay on the floor with your knees bent and your head
resting on a pillow. Pull one arm across your chest and place a tennis
ball under the shoulder blade of that arm. Find a sore spot and hold to
the release tension then move the ball gently to another spot. Hold for
20-30 seconds on each sore spot. Perform technique on both sides.
Note: Do not roll around vigorously on the ball when performing this
exercise.
References
1. American Council on Exercise. 2010. ACE Personal Trainer Manual
(Fourth Edition). San Diego: American Council on Exercise.
2. Kendall, F.P. et al. 2005. Muscles Testing and Function with Posture
and Pain (5th ed.). Baltimore, MD.: Lippincott Williams & Wilkins.
3. McCloskey, Erin. 2002.The International Journal of Applied
Kinesiology and Kinesiologic Medicine. Issue No. 13.
4. McGill, Stuart. 2002. Low Back Disorders: Evidence Based Prevention
and Rehabilitation. Champaign, IL: Human Kinetics.
5. Price, J. (in press). The Amazing Tennis Ball Back Pain Cure. San
Diego, CA: The Biomechanics Books.