Pain in the neck, lower back, back … Few of us did not feel unexpected and very unpleasant tingling sensations in the muscles. Jill Miller, a Los Angeles-based yoga coach, has developed 6 simple exercises to do … massage! All that is required for a short daily workout is a tennis ball.
Pain in muscles and joints
Exercise # 1
Lie on the floor with a tennis ball under your back (lower back). Bend your legs at the knees, arms should lie along the body.
Slowly raise your upper body, leaning on your arms bent at the elbows. After that, raise your thighs and buttocks slightly above the floor (as shown in the photo). Remaining in this position, “roll” the ball with your back for at least two minutes.
Exercise # 2
Sit on the edge of a chair with your back straight. Take a tennis ball in your right hand.
Turn your head to the right, and then gently press the ball on the left side of the neck, where you usually have muscle pain after exertion, until you feel a slight tension (as shown in the photo). After that, slowly begin to turn your head to the right. Return to starting position. Place the ball again on the left side of the neck (but to the left or right of the inflamed area). Turn your head again slowly. Do the exercise for two minutes, then switch arms and side of the neck.
Exercise # 3
Stand near a chair, holding the back with your right hand to maintain balance. Keep your left hand on your hip. Place the ball under your right foot.
Start rolling the ball under your feet – back and forth and left and right (as shown in the photo). Do not make sudden movements, but first knead your foot, after which you can roll the ball faster. Do the exercise for two minutes, then switch legs. Repeat 10 times.
Exercise # 4
So that during this exercise the ball does not roll to the side, and you do not have to run around the room for it, pack it in a cloth bag or a regular sock.
Get on your knees. Place the ball under your arm (the part from the elbow to the wrist). The palm of the hand should be facing up (as shown in the photo). Now roll the ball from wrist to elbow and back for two minutes. After that, turn the hand with the palm down and repeat the exercise. Change hands.
Exercise # 5
Sit on your right side. Stretch your legs. The upper body should rest on the right arm bent at the elbow.
Place a tennis ball under your right thigh, then carefully change the position of your left leg – bending at the knee, put it forward. Place your left hand in front of you – as shown in the photo. Slowly start rolling the ball under you – from hip to knee and back. Repeat the exercise for two minutes, then roll over and start over.
Exercise # 6
Stand against the wall, holding the tennis ball with your back – position it so that it is between the shoulder blades, at the level of the bra strap.
Move your legs away from the wall at a distance of about 40 cm. Bending your knees, squat down slightly, then – at the same time – raise your arms up and, rolling the ball with your back, unbend your legs and stretch up (as shown in the photo). Repeat the exercise – lower your arms and squat slowly, remembering to hold the ball with your back. Then reach up. Do 15 reps.