A tennis or lacrosse ball can be utilized in your daily roll out and massage regimen. The following techniques will allow you to reach those deep muscles and connective tissues with the goal of lysing adhesions so that your muscles can fully contract and stretch.
“My feet hurt!”:
- While standing next to a wall or chair for stability, place a ball underneath the arch of your foot. Keep your heel on the floor and let your body weight sink in. Take deep breaths for 30 seconds to 1 minute.
- Slowly roll your foot from side to side so the ball crosses your arch. Repeat for 1 to 2 minutes.
- Roll the ball along the length of your foot from heel to toe for 1 to 2 minutes.
- Repeat on the other foot.
“My knees are stiff!”:
- Sit on the floor or in a chair and place the ball behind your bent knee, as close to the side of the knee as possible.
- Attempt to contract your muscles against the ball for a count of 10, then relax your muscles for a count of 10. Do this 8 to 10 times.
- Repeat on the other knee.
“My thighs are tight!”:
- While sitting on the ground or in a chair, place 2 balls on the outside of your thigh. Keep the balls nestled into the side of your thigh and slowly bend and straighten your knee 20 times.
- Move your thigh from side to side so that the balls cross the side of your thigh. Repeat for 2 minutes.
- Repeat on the other side.
“My hips are sore!”:
- Lie on the ground and place one ball on the side of your hip, then lean into the ball. Make slow circles with the hip and leg as it rests on the ball. Circle 12 times in each direction.
- Repeat on the other side.
“My back, my achy back!”:
- Place 2 balls vertically between your buttocks and your ribs and lie down on top of them. Breathe deeply while shifting your pelvis from side to side so the ball crosses your entire lower back.
- Move the ball more slowly in the areas where you feel stiffer, and lighten your pressure when you’re near the spine so that you’re not pinching the balls into your bones as you cross from right to left or left to right.
- Breathe deeply as you roll for up to 5 minutes.
“My hands feel tired and achy!”:
- Place your hand on top of a ball white sitting on the floor or standing at a table. Place your other hand on top to apply more pressure, and lean your bodyweight into the ball. Hold the ball steady for 1 minute while breathing deeply.
- Move the ball from side to side and then up and down. Continue for 2 to 3 minutes.
- Repeat with the other hand.
“My neck feels stiff!”:
- Place two balls side by side under the base of your skull while you lie on the floor. Breathe while you rest for 1 minute.
- Gently nod your head “yes” as the balls nuzzle into the back of your neck for 1 minute.
- Pivot your head from side to side, as if saying “no.” Continue for 1 minute.
- Pivot your head to one side, remain there, and nod several times. Then, pivot your head in the opposite direction and nod again. Alternate back and forth for 1 to 2 minutes.
Make sure to continue using your foam roller and tennis balls to help your body recover post tough workouts. If you have any questions on roll out techniques, make sure to ask one of your Coaches for Life!