EXERCISE OF THE WEEK: Tennis Ball Massage
Okay, so this is not your typical exercise of the week but more of a self-management trick to help get rid of those nasty knots in your muscles, to relieve tension, and to feel better. With all changes happening quickly to your body during pregnancy, it is extremely common to get knots in your muscle that can cause pain ranging from nagging to crippling. This trick is great for pregnant women but can also help anyone dealing with these muscular pains!
Instructions: Find a tennis ball, lacrosse ball, or something similar. Place the ball between your body and a wall wherever you are feeling pain or soreness (this is perfect for muscles in the upper back, mid back, lower back, or rear). Use your body weight to lean into the ball on the wall until you feel a good amount of pressure on your sore muscle. Move your body as needed to roll the ball on the muscle until you feel like the soreness or tension has improved.
The best part about this technique is YOU are in charge of how much pressure and movement you put on your sore spot! I enjoy a deeper pressure that gives me the “hurts so good” feeling, but some may only be able to tolerate a gentle pressure. Either way, this self-massage technique is getting good blood flow and tissue movement to the area which can help to improve your pain, tension, and overall function.
Don’t forget to treat yourself to the tennis ball massage this weekend and let us know how you felt after!