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Self Care
Self Care Massage Tips
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Items that you will need:
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Find the area of pain ( back,hips,shoulder,glutes ).
Insert the tennis ball into a sock or stocking, allow it to drop to bottom.
You may want to choose a comfortable hard service to lay or sit on.
FLOOR
If you choose the floor, place the ball on the floor.( Sometimes this works better with just a tennis ball NOT in the sock). You will be placing the painful area of your body onto this ball, then using your body weight, shift your body so the ball moves to provide a deep but gentle massage to the area of pain.You will know you have the right spot when the feeling you get is like a bad but good hurt. Almost like a sore or sensitive spot.
WALL
If you choose the wall, place the ball between painful area of your body and the wall.( You will want to put the ball into a sock or stocking so you can position the ball easier ).Lean against the ball by holding the open end of socked ball and use the weight of your body to move the ball around as a massage until you find the area of pain.DO NOT roll ball over your vertebrae (Spinal Column).You can also use the wall to stretch out your calf muscles and hamstrings.
STAIRS - STEPS
Using stairs to help with feet or calf muscles.This will also help with plantar fasciitis. On the steps, make sure you hold onto the railing for support. Have your toes on the step and heal off. Now using your calf muscles move yourself up and down past the level of the step.
Check with your doctor before trying these treatments for chronic pain or injury.
If you have more self care tips you would like to add, please feel free to email them to me and i will post them up here.
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