In addition to using the tennis ball for its intended purpose or as a toy for a pet, it can be used to train some muscle groups. This game attribute is often used in exercises aimed at stretching and relaxing back muscles, improving coordination, and is also used for massage. In this article we will look at 7 exercises with a tennis ball outside the court.
Riffles near the wall
This exercise will help get rid of back pain. It will be especially useful for people working at a computer and spending several hours in a sitting position.
- Lean against the wall with a tennis ball between your back and the wall.
- Start moving slowly up and down, with the ball between the spine and one of the shoulder blades.
- Perform the exercise for 2-3 minutes.
Rolls on the floor
This simple exercise with a tennis ball for the spine will help relieve pain in the back muscles.
- Put three tennis balls on the sock and tie it so that they cannot fall out. Place your toe under the upper back and lie face down on the floor.
- Move up and down so that the sock with tennis balls rolls up and down the back.
- Perform this exercise very slowly, taking deep breaths.
Back massage
If you sit for a long time, you most likely have muscles in your upper back and neck. It can cause headaches. A tennis ball is an ideal tool to solve this problem.
- Lie on your back, place a tennis ball on the spine in the upper back.
- Stretch your arms behind your head and stretch well. Hold this position and take deep breaths. Also try to find the trigger points and stay in that position until the pain subsides.
- Continue the exercise for five minutes.
If you feel uncomfortable in the forearms during the exercise, take a pillow and place it under your head to make your body comfortable.
Ball squeeze
It is good to have a strong grip not only for tennis and other sports, but also for routine activities such as cleaning or car repairs. Exercises with a tennis ball are great for improving this indicator.
- Grasp the tennis ball with all your fingers.
- Squeeze it with maximum force for one second, then relax.
- Repeat at least 20 times, then change hands.
Foot massage
It will refresh your tired legs after a hard day. If you suffer from plantar fasciitis, this exercise will relieve pain.
- Place one or more tennis balls on the floor, take off your shoes and place one foot on the ball (s).
- Stand up and begin to slowly transfer your body weight to the balls until you feel good pressure.
- Roll your legs around the balls, massaging the entire surface of the foot.
Juggling
For boxing, exercises with a tennis ball are useful in that they improve attention, hand-eye coordination, and patience!
- We will name three balls A, B, C for an easier understanding of the technique.
- Take two tennis balls (A, B) in your right hand, one ball (C) in your left hand. Throw one of the two balls (A) into the air, and when it reaches the highest point, throw the ball (C) with your left hand up, then catch the first ball (A) with your left hand. Now that the ball (C) is hanging in the air, throw ball B and catch C.
- One ball is always in the air and one ball in each of the hands. Repeat until you relax and the movement will be natural.
Piriformis Massage
If you have ever suffered from problems with radiculitis, you know how painful this condition is. Often pain in the sciatic nerve is piriformis syndrome. It extends through the buttocks and, with prolonged sitting, can spasm and shorten, which can lead to pinching of the sciatic nerve. There is a simple solution:
- Sit on the floor, bend both knees and place the painful leg over the knee of the other leg.
- Place a tennis ball under the gluteal muscle and transfer all your weight to it. Find the trigger (painful) points and stay on each of them, breathing deeply until the pain disappears.
- Massage the entire area of the gluteal muscle, then switch to the other side.
So, now you know how to use a simple tennis ball to massage, reduce pain, and develop attention and coordination.