A tennis ball is a cheap, easy, effective way to give yourself that deep tissue massage you've needed without the price tag of a spa.
~Tennis ball (either one or 2)
~a hard surface to lay on
Step 1: Shoulders and Neck Area
Once your tennis ball is in place, slowly rock one shoulder from side to side over the tennis ball. You should feel the tennis ball working deep into your muscles.
Step 2: Midback
Step 3: Lower Lumbar
Using the same method as previously described, roll the ball down to your lower back.
Step 4: Hamstrings
Repeat for left.
Step 5: Calf Muscles
This is my favorite area to massage. Place the tennis ball underneath the top of the calf muscle, just below the knee area. Using your arms and left foot to support you, roll over the tennis ball lengthwise so that the ball goes from just below the knee to just above the ankle. Repeat several times until you feel the tension in your calf release.
Repeat for left calf.
Step 6: Enjoy the Muscle Release
Now, it is called a deep-tissue massage for a reason. It will be going deep into your muscles, which can be uncomfortable for a little, but, if it doesn't hurt, then it will make you feel much better after. As with any exercise or stretch, if it hurts too much, just stop and rest for a minute. Child's pose tends to work well for relaxing. Hope you enjoyed this tutorial and get some nice massages out of tennis balls.