A Modern Day Guide for Improving Your Eyesight Download your FREE copy & get signed up for our newsletter

We respect your email privacy

Tennis Ball Massage for the Back

How Does the Tennis Ball Massage for the Back Helps?

There can be many causes of muscle tension, from living a sedentary lifestyle to overuse or injury. Even emotional tension can manifest in a muscle, for example, holding anger in the muscles of the neck. The tennis balls help relieve muscle tension by creating counter pressure to the tightness.

When we find an area of tension, breathe into it and relax your body into the tennis ball. The tension will slowly start to let go. This tennis ball massage can be seen as a self administered, deep tissue treatment.

Tennis Ball Massage for the Back Step-By-Step

  1. Lie on your back with legs bent and feet on the ground.
  2. Place a tennis ball under each buttock, after a few moments bring the knees one by one up to the chest.
  3. With the tennis balls still under the buttocks, slowly roll around on the ball feeling for tight convergence eye exercise with tennis ballsspots. If you feel any hold in that position for 5 deep breaths then move to another area.
  4. Place the two tennis balls on the lower back (Lumbar region), making sure the balls are not on the spine and take 5 deep breaths.
  5. From this position bring one leg to the chest and hold for 5 deep breaths, lower it, then raise the other, hold for 5 deep breaths, then bring both legs to the chest and hold for 5 deep breaths.
  6. With the pelvis raised move the two tennis balls to your middle back and lower the pelvis, take 5 deep breaths
  7. From this position bring one leg to the chest and hold for 5 deep breaths, lower it, then raise the other, hold for 5 deep breaths, then bring both legs to the chest and hold for 5 deep breaths.
  8. Raise the pelvis and roll the balls a few inches beneath your shoulder blades, take 5 deep breaths. Then interlace the fingers and move the arms in rotating motion, 10 times in each direction.
  9. Place the balls between the shoulder blades, take 5 deep breaths, interlace the fingers turn the wrists so the palms are facing the ceiling and rotate in both directions, 10 times each direction.
  10. Move the ball between shoulders, hold opposing elbows and rotate arms 10 times each direction.
  11. Move the tennis balls up one last time so they are at the top of the back. Then using your hands lift the head so your chin touches the chest ensuring the neck does not work.

Related Posts for Tennis Ball Massage for the Back