THIS Tennis Ball Exercise Can Alleviate Your Knee, Hip, Neck and Back Pain in No Time!

The Myofascial pain syndrome is a common health problem characterized by chronic pain. The chronic pain is caused by a repetitive muscle contraction, which puts pressure on sensitive points.

In addition, tennis ball therapy uses the principles of massage, reflexology, and acupressure that help alleviate muscle tension and sore muscles. The rubbery elasticity of the ball can relax and stretch the muscles as well as provide pain relief.

Here Is How to Use a Tennis Ball to Alleviate Different Types of Pain:
– Backache

Poor body posture, uncomfortable shoes, and poor sleeping position are the main culprits of back pain. But, this exercise can help you alleviate the back pain:

Place 2 tennis balls below your back. Specifically, you should place them between the ribs and the tailbone. Next, move your pelvis on both sides, thus moving the tennis balls over your back. Slow down the movements in the aching areas, and decrease the pressure close to your spine. Take deep breaths and then repeat the same procedure for about 5 minutes.

– Strained Neck

As the neck muscles could get tightened very easily, you should relax them on a regular basis. You alleviate the neck pain by doing this exercise:

Start by lying on the floor and then place 2 tennis balls under the base of your skull. Next, start moving your head and let the balls comfortably settle in the back of your neck.

Hold for about 60 seconds. Finally, you should change the direction and then repeat the same procedure on the opposite side.

– Stiff Shoulders

Shoulder tenderness and pain is typically triggered by lifting heavy objects or having poor body posture. However, this exercise can relax and stretch your cuff muscles, as well as provide pain relief. Start by lying on the floor with your face upward. Simply place 2 tennis balls behind your shoulders, and then roll them over.

– Compressed Chest

Many everyday activities such as using the PC or phone, cooking, or sitting for long periods of time might contribute to tight chest. It is recommended to treat the problem in order to prevent further complications like breathing difficulties, nervous system problems etc.

First of all, you should do the following exercise:

Start by standing in front of a door or wall corner and then place the ball below your collarbone. Take deep breaths and stay in this position for about 60 seconds.

Afterwards, start moving along the upper chest in all directions. You can also increase the muscle mobility by moving your neck and arm for about 60 seconds. At least, switch sides.

– Sore Feet

You may experience pain in your plantar fasciitis, upper back, and feet as a result of wearing unsuitable shoes or standing for long periods of time. But, you stretch your feet as well as improve their flexibility by doing the following exercise:

All you need to do is place 1 tennis ball under your foot and then stand on it. Just roll the ball up and down your heels for about 60 seconds. Repeat the same procedure with the other foot.

– Tender Thighs

This tennis ball exercise can release the outer quadriceps muscle tension. So, just sit on a chair and place 2 tennis balls on the outer side of the thigh.

Slowly straighten and bend your knee 40 times. Scroll the ball across the side of your thigh, so that the thigh moves horizontally. At least, repeat the same procedure on the opposite side. 

– Hip Pain

Putting too much pressure on your hips, sitting for long periods of time, and wearing uncomfortable shoes may lead to pain in the large and small muscles that support the pelvis such as the medius, gluteus maximus, and piriformis. Furthermore, this exercise can help you release hip tension:

Lie on the floor and then place 1 tennis ball between the floor and your hip. Next, lean on the ball and slowly make 12 circles. Switch sides and repeat the same procedure.

 – Aching Hands

It is a fact that writing for prolonged periods of time can contribute to tight flexor muscles. However, you can alleviate the aches by placing a tennis ball on a table. Next, just place your aching hand on the top of the ball. Also, you should place both hands on it in order to put additional pressure. Afterwards, start moving the ball horizontally in all directions. Stay in this position for about 3 minutes, switch hands, and repeat the same procedure.

– Cramped Knees

The tennis ball exercise can actually relax the muscles between the thigh, lower leg, and kneecap. The only thing you should do is sit on a chair, bend your knees, and then place 1 tennis ball at the back of your knee. Do 10 repetitions and rest for about 10 minutes.

 – Poor Body Posture

Poor body posture can greatly damage your spinal muscles and result in difficulty breathing. So, you should lie down and place 2 balls on the sides of your back. You should also place your hands behind your head and then start lifting it up.

Make sure you bring your head toward your chest and then raise your hips. While taking deep breaths, roll the tennis balls over your back for at least 4 minutes.



  • Price, Justin. ˮThe Amazing Tennis Ball Back Pain Cureˮ;
  •  Sage, Angie. ˮTennis Ball Self-Massage: Effective Trigger Point Therapy to Relieve Your Muscle and Joint Painˮ;