Hello, fitness lovers! I want to offer you one technique that will relieve tension after difficult workouts or remove the painful foci in your body. It will be about yoga therapy for the back on trigger points, or more simply, about massage with tennis balls. This method provides a deep tissue massage, which you can do yourself, not worse than an experienced massage therapist.
Massage trigger points on the back with a tennis ball
Watch this video in which certified yoga instructor Ariel Kylie, who participated in the development of this massage, begins her day with a sequence of exercises.
Perform each step in this sequence from 90 seconds to 2 minutes, move from one movement to another.
“Each person must find their own time for these steps,” says Miller. "In principle, you should do the exercise until the tension subsides and the pain disappears."
Exercise 1. Massage of the thoracic spine
Standing against the wall, place the balls between the shoulder blades on both sides of the spine. Bend and flex the knees to roll the balls up and down along the length of the thoracic spine (upper and middle back).
Exercise 2. Massage the upper back