Tennis Ball Self Massage: Stop Your Muscle and Joint Pain

Tennis Ball Massage for Myofascial Trigger Points

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I am guilty, like most gym goers of neglecting the recovery process.

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Smashing dumbbells and barbells around in the gym is great fun, yet the recovery process, muscle knots and associated soreness is definitely not. If you have torn or suspect you have torn a muscle DO NOT apply pressure to it with a tennis ball — this will make matters worse. Your lats attach to your shoulder blades scapula as seen in the diagram above — excessive tightness in your lats can lead to impingement and various imbalances in the shoulder.

Trigger points, soreness and injury to these 2 rotator cuff muscles is often caused by excessive overhead movements in our case, the overhead press. Rounding your shoulders constantly from tasks like sitting at an office desk can result in tight pectorial muscles — this tightness can quite often end uip resulting in internal shoulder rotation, causing shoulder pain and issues. Raise your arm to take advantage of a full range of motion while rolling out the levator scapula.

Grasping the tennis ball in the middle of your hand, squeeze and hold for a count of 5. Utilizing a table top — place the ball on the table and roll your palm repeatedly over the ball. Focus on both circular motions as well as up and down.

What Is Fascia?

Holding your tennis ball in one hand massage your other wrist by moving the tennis ball in a circulation motion along the tendon of your wrist. Stand up while placing your hand flat on a bench top.

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I can almost guarantee you that your ITB will have a number of sore pressure points.. I recommend foam rolling up and down your entire ITB with a traditional foam roller, however you will find a number of trigger points on the upper portion of your ITB. If you spend a large amount of time sitting down each day which shortens the TFL you will find it to be quite tight.

Roll around until you find your trigger point, then hold for 30 seconds. Your calves, comprised of the gastrocnemius and soleus are more than likely to have several trigger points.

Your pecs are your chest muscles, and consist of the pec major and the pec minor. When we sit with rounded shoulders, or perform a lot of internal rotation these muscles can get quite tight. Not only can trigger points develop in the muscle which will refer pain into the shoulder, but they can also internally rotate the shoulder even more. You have to get down and dirty to release the pec muscles. Lie face down on the floor, place the ball anywhere under your chest muscles and get to it. Move around slowly until you find a sweet spot.

Hang around there and you will eventually feel a release.

Keep in mind that the Pec minor is a smaller muscle underneath the major. Trigger points and tightness in this muscle cause just as much trouble, if not more. Make sure you really get into the attachment right near the shoulder for the best results.

Although the upper trapezius muscles are often blamed for shoulder and neck pain, they are not the sole contributor. When they get tight and full of trigger points, not only will you feel pain in your shoulder, but you will be more susceptible to neck pain and headaches as well. The upper traps lie on either side of your neck, but the muscle itself runs right down your back. There are a couple of ways to hit this muscle, but I find the most effective strategy is on the floor.

1.1 Pain patterns

The most common site of trigger points in the traps are on the two bulges on the side of your neck. Lie on the floor and place the tennis ball below one of them. The pressure coming up through the ball should be enough to get a good release. You can also press up with your feet to change the angle of attack. You should move around to find tight areas, and when you get a particularly painful one just hang around on it for a while until you feel it release. Check out this article on upper body tennis ball massage for more pictures and strategies for the traps. Chances are your levator scapula are hating on you.

This small muscle attaches from your cervical spine onto your shoulder blade. It does a lot of work during the day elevating your shoulder blade, particularly when you are bent over a computer.

Tennis Ball Massage for Myofascial Trigger Points

The simplest way to get good pressure on this muscle is by leaning against a wall. Place the ball right at the top corner of your shoulder blade and use that as a starting position. In this position you are able to really attack the muscle from above and place the most pressure on the area.

You will absolutely know when you hit the spot, and the pain will simulate that nagging ache you often have in your neck or shoulders.

To get an extra stretch on the muscle you can slowly raise your arm. This will work the levator scap and take your through a painful range of motion! These are just a few simple ways to release your body and get pain free.

If you got some results from this and you should head over and check out The Ultimate Self Massage Guide. It is an in depth guide that teaches you to release your whole body with a tennis ball and foam roller. My Name is Melissa Kelley and I invented backwisemassage. We have sold over in just two years and feel we are ready to launch our product throughout the United States.

Simple Anatomy The shoulder is a ball and socket joint, which means it is super mobile.

1.2 Symptoms & complaints

A high level of mobility comes at a cost. You can see how you can quickly end up with some pretty serious injuries. Luckily, I can solve your problems right here with a simple tennis ball.

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