A tennis ball makes a great massage tool!

I have long been a fan of the humble tennis ball as a self-massage tool – from the soles of your feet to those tight spots between your shoulder blades, most tight areas can be gently eased in this way.

The simplest one to try is rolling the ball around on the floor using the sole of the foot, this massages the connective tissue that as well as leaving the feet feeling fab can help to loosen other parts of the body. 

Sitting on a chair and placing the ball under your hamstrings (back of thigh) and letting the weight of your leg apply steady pressure can be great for easing tight muscles, and positioning the ball at various points on your gluteals (buttocks) whilst sitting or laying down can help with lower back and sciatic problems – use with caution and apply the pressure very gently to start until you become accustomed to it.

The best one for me is placing the ball around the edge of the scapula (shoulder blade) or the edge of the flat sacral bone (at the very base of the spine – make sure you avoid direct pressure on the spine) whilst laying on the bed and allowing the weight of the body to apply steady pressure on the tightest areas – absolute bliss after a long session at the allotment!

Start with light pressure and gradually as you get used to it start to increase until you find the level that works best for you.  Hold each position for a few minutes until you feel it start to release – if at any time the pain level increases cease working on that area.  As with any treatment, if you have any medical conditions please do check with your GP or specialist before trying any of these out.