6 Effective Ways To Relieve Muscle Tension Fast

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How to Use Massage Balls for Tight Muscles 

During a time where the pandemic has got us all stuck at home, spending all that time in front of the computer can really create lots of shoulder tightness and lower back/hip soreness. I’m sure that at one point during this pandemic, we’ve all thought to ourselves, “Man, I wish I could go for a deep tissue massage.” 

For those that are hesitant to go out of the house to our clinic, or are unable to, here are some ways you can get fast relief for those tight muscles! 

Notes for Using a Massage Ball

  • Lean or lie down on the massage ball. Your body weight is what creates the pressure to a tight muscle — the more you stand away from the wall and lean against the ball, the more pressure you get. 
  • DO NOT USE a massage ball or attempt these positions if you are having pain to the point where it is difficult to move around (walking, getting out of bed, sitting to standing). Please seek help from a physiotherapist or chiropractor! 
  • DO NOT USE a massage ball if you have a recent injury and your skin is damaged — inflammation, bruising, fresh scarring or scabs. If in doubt, ask your practitioner.

 

Release Tight Shoulder Muscles 
  • Mid Back
  1. Hug your right arm across the chest as the ball as you press the ball against the muscles between the spine and the shoulder blade.
  2. Roll it around the sore area. Avoid the bony spinal region in the centre.
  3. The further you stand away from the wall, the more pressure you apply on the sore muscle.
  • Chest

  1. Place the ball at the edge of the wall, and lean the front of your chest against it.
  2. Keep the back straight and lunge forward on your knees. If this is painful for the knees, perform in sitting.

 

Release Tight Back and Hips
  • Low Back

    1. Lean against the wall, with the ball on the right side of the lower back. Avoid the bony rib region in the chest.
    2. Repeat on the left side, leaning your left body against the wall.
  • Glute

  1. Lean against the wall, with the ball on the right side of the lower back. Put the ball on the buttock region.
  2. Repeat on the left side, leaning your left body against the wall.

 

Release Sore Legs
  • Calf

  1. Sit on the floor, with the leg straight. Place the ball underneath your calf.
  2. Roll your body up and down.
  • Feet

  1. Sit on a chair, with the ball underneath the foot. Roll the ball around the base of the foot. 

Try these out and the more consistent you are with it, the better your body will feel. Still can’t get the knots out? Contact us and book in a session for our popular Sports Massage slot. No regrets! 

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