Category Archives: Tennis Ball

Tennis Ball – Quad

How to perform this stretch? Start by lying down with the ball under the quad muscle (see diagrams and video if unsure) Slowly roll up and down in segments from above the heel towards the knee If you find a painful area, either stay on that area until the pain lessens or slowly roll over…

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Tennis Ball – Forearm

How to perform this stretch? Start by standing next to a wall with a tennis ball. Place the tennis ball either: In front of the forearm (flexors) Back of the forearm (extensors) Use the opposite hand to help stabilise as you slowly roll up and down in segments If you find a painful area, either…

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Tennis Ball – Neck

How to perform this stretch? Start by lying down with the ball either side of the spine to target the neck muscles As you rest the ball on the neck, look up slightly and rotate the spine towards the same side of the ball If you find a painful area, look to stay on that…

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Tennis Ball – Calves

How to perform this stretch? Start by sitting down upright with the ball under the calf muscle Slowly roll up and down in segments from above the heel towards the knee If you find a painful area, either stay on that area until the pain lessens or slowly roll over it. Variations: Opposite foot bent…

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Tennis Ball – TFL

How to perform this stretch? Start by lying down upright with the ball over the supraspinatus muscle (see diagrams and video if unsure) Bring the top leg over the bottom leg to angle the ball over the muscle and provide support Slowly roll the ball side to side in segments If you find a painful…

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Tennis Ball – Supraspinatus (Part 2)

How to perform this stretch? Start by standing with the ball over the supraspinatus muscle (see diagrams and video if unsure) Bring the arm so that the elbow is in line with the shoulder Slowly rotate the arm upwards whilst maintaining the line of the elbow If you find a painful area stay on that…

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Tennis Ball – Supraspinatus (Part 1)

How to perform this stretch? Start by placing the ball over the supraspinatus muscle next to a wall (see diagrams and video if unsure) Elevate the arm so that the elbow is in line with the shoulder Slowly rotate the arm upwards whilst maintaining the line of the elbow If you find a painful area,…

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Tennis Ball – Deltoid (Part 2)

How to perform this stretch? Start by lying down on the floor with a tennis ball Place the tennis ball over either: Front of the shoulder (Anterior Deltoid) Side of the shoulder (Lateral Deltoid) Get the feet in a stable position and slowly roll up and down in segments If you find a painful area,…

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Tennis Ball – Deltoid (Part 1)

How to perform this stretch? Start by standing next to a wall with a tennis ball Place the tennis ball over either the: front of the shoulder (Anterior Deltoid) side of the shoulder (Lateral Deltoid) Get the feet in a stable position and slowly roll up and down in segments If you find a painful…

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Tennis Ball – Pectoral (Part 2)

How to perform this stretch? Start by lying over the ball over the pectoral muscle (see diagram and video if unsure) Get the feet in a stable position and slowly roll up and down in segments from side to side and up and down If you find a painful area, either stay on that area…

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