Tennis Ball Massage: 3 minute fix
Registered Massage Therapist Jennifer Chambers
BPHE, RMT, recommends that one of the easiest
ways to ease muscles is to spend a few minutes
each day massaging the affected area with a
tennis ball. “The goal of tennis ball massage is
to achieve a mild stretch and reduce pain to
areas we cannot reach,” she says. “A tennis
ball can make a huge difference.”
291 Charlotte St., Peterborough
(705) 749-3337
[email protected] • centuryhealth.ca
3 Minute fix:
Instructions for Tennis Ball Massage
Lower Back
Lie on the floor with the tennis ball under
your lower back. With your feet on the floor,
raise your knees like a tent and gently roll the
tennis ball over the tight muscle.
Hips & Hamstrings
Sit on a firm chair with the tennis ball under
the tight muscle. Straightening the leg at the
knee will create a stretch in the back of the
leg, relieving the tension.
Upper Back
Standing upright, place the tennis ball
between your back and a wall. Applying
pressure, move the tennis ball into the tight
muscles to work out tension.
Feet
Standing upright, roll the ball under your foot
to massage away foot pain. You may use a
side to side motion or simply apply a static
pressure under the tight muscle.
Remember to relax and breath with these techniques!