The few hours of sleep, the crowded subway or long commute in the car, the endless hours sitting in an uncomfortable office chair looking at a computer screen… the hustle and bustle of everyday life can lead to problems with our back, neck, and knees. But there is something you can do about this and you only need one inexpensive item: tennis balls! Use them to do these simple exercises as often as possible and you might just be able to avoid a trip to the physiotherapist or chiropractor. Watch the following video to see how (On Next Page (>))…
1. Back pain
To relieve pressure on your back muscles caused by poor sitting posture or standing all day, try the following exercise: lying down, place two tennis balls under your back lengthwise, between the tailbone and the ribs (careful not to place them directly under the spine!). Then move your hips on both sides, so that the balls roll down the back and massage it. If you want, you can put the balls in a sock so they don’t roll away. As with the rest of these exercise, you should find a pressure that’s comfortable to you. So if you feel the need to, perform this exercise on a softer surface or place a cushion under your head.
2. Neck pain
To relax the muscles in this area, lie on your back on the floor, stretch your legs out, and place two tennis balls (preferably inside a bag or sock) at the base of your skull under your neck, so that your head rests on it. Tense your toes and push the balls a small amount upwards so that you can feel a stretch in your neck. Once you feel the stretch, you can relax your toes again. Then take at least 10 deep breaths.
3. Hip pain
The pain in the hips usually appears when you wear uncomfortable shoes like heels or when you sit for too long. To relieve the pain, lie on the floor, place the tennis ball under one side of your hip and use it as a support. Once you have found the balance, move your hip in a circular motion 12 times slowly in one direction and then in the other. When you finish, change the ball to the other hip and repeat.
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