Relieving Tender Spots With A Tennis Ball

Do you have a nagging knot between the shoulder blades?

Do you wish you could just put your finger on it and dig it out?

Here is a self treatment tip worth trying. Use a tennis ball for those hard-to-reach spots.

TRY THIS

Stand in front of a wall and position yourself so you can place the tennis ball between your back and the wall. The tennis ball should be at the level between your shoulder blades. Next lean gently into the wall rolling the tennis ball toward that pesky knot. When you get to the most tender spot linger there for a minute. Apply gentle but firm pressure to the tender spot taking a few slow deep breaths. Wait for a feeling of softening or decreasing tenderness. Then move on to the next, most tender, spot. Follow same instructions as above.

You may find many tender points between the shoulder blades or on the back of the shoulder. You can self treat these tender muscles if the response is one of decreased pain and tenderness.  Discontinue if you experience increased pain.

The tennis ball is also a great tool for massaging your feet. Just sit in a chair. Place your bare foot on the ball and roll the ball from the heel to the toes and back again to the heel. Repeat for two to three minutes. Cover the entire sole of the foot by moving the ball laterally with each sweep of the sole. You can linger on the tender spots to wait for a release or softening of the tender points.