Tennis Ball

A tennis ball is ideal for self-massage. In conjunction with various stretch techniques the tennis ball increases the amount of pressure that you can apply to specific parts of the body.

Along with the foam roll (see below), these are simple and inexpensive items that can aid you in doing exercises from the comfort of home.

Hamstrings

How to perform this stretch:

• Start by being seated and place the tennis ball under the leg
• The position of the ball can change every time depending on where the tension is.

Option 1
• With the ball underneath the leg, slowly bend and straighten the knee

Option 2
With the ball underneath the leg, keep the knee straight and start bending and straightening the ankle forwards and back.


Lats

How to perform this stretch:

• You’ll need a tennis ball to begin with
• Start on the side whilst on the floor
• Place the tennis ball on the side over the wing bone and under the armpit
• The position of the ball can change every time depending on where the tension is
• Have the knees bent to help balance the body.

Option 1

With the ball underneath on the side of the body, slowly roll up and down. If you find a painful area, either stay on that area until the pain lessens or slowly roll over it.

Option 2
With the ball on the side of the body, keep the ball on one area as you twist the arm and torso around and repeat this motion slowly.


Tibialis Anterior

How to perform this stretch:

• You’ll need a tennis ball to begin with
• Start in a kneeling position on the floor and place the tennis ball on the outside aspect of the shin bone
• The position of the ball can change every time depending on where is the tension
• Slowly roll up and down. If you find a painful area, either stay on that area until the pain lessens or slowly roll over it.

Option 1

Bending and straightening the same side knee as the ball by putting partial pressure over it

Option 2
Keeping the leg fairly straight, put your body weight into the ball with more pressure over the targeted area


Glutes

How to perform this stretch:

• You’ll need a tennis ball to begin with
• Start in a kneeling position on the floor and place the tennis ball on the outside aspect of the shin bone
• The position of the ball can change every time depending on where is the tension
• Slowly roll up and down. If you find a painful area, either stay on that area until the pain lessens or slowly roll over it.

Option 1

Bending and straightening the same side knee as the ball by putting partial pressure over it

Option 2
Keeping the leg fairly straight, put your body weight into the ball with more pressure over the targeted area

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