2018年9月18日 · One way in which self-myofascial release can be used to relieve pain is with a tennis ball. This blog post adapted from Justin Price’s The BioMechanics Method for Corrective Exercise features some techniques that can be used involving a tennis ball.

Self-myofascial release (SMR) treats myofascial pain syndrome by relaxing contracted muscles, improving blood and lymphatic circulation, and stimulating the stretch reflex in muscles. A tennis ball is a small, lightweight, effective tool for SMR that makes it easy to work into trigger points.

Self-Myofascial Release (SMR) is a game changer when it comes to workout recovery and pain release. SMR treats skeletal muscle immobility and pain by relaxing contracted muscles, improving blood and lymphatic circulation, and stimulating the stretch reflex in muscles.

2018年10月19日 · In this basic article, I serve up (•sad trombone•) some fun tips on how to use a tennis ball — and similar tools — to relieve “knots” in your muscles, or at least to try without the expense of a massage therapist. (They’re lovely, but they ain’t cheap, and it can be a challenge to find a good one.) What’s the point?

2024年10月1日 · The science behind tennis ball therapy is rooted in the principles of myofascial release, a fancy term for a simple concept: loosening up the connective tissue that surrounds and supports our muscles. Imagine your muscles are like a …

2024年4月29日 · The controlled pressure applied through the tennis balls aids in myofascial release, allowing for an enhanced range of motion and increased comfort in daily activities. Furthermore, instrument-assisted massage [²] to loosen …

2021年12月22日 · Self myofascial release using a tennis ball increases blood flow and circulation, promotes mobility, and eases muscle tension in our bodies. This article will illustrate five uses for relief with just a tennis ball.

2022年7月5日 · In this article, we’ll share; What fascia is and simple self-myofascial release techniques you can do using a tennis ball to help increase blood flow and circulation to the tissues, improve mobility, ease muscle tension and therefore reduce pain in our bodies.

Self myofascial release has primarily been described via a foam roller in the literature, but that does not mean that similar results can’t be obtained using a tennis ball. It is best to do SMFR after you exercise and not before. This technique can be done 2-3 times per week.

1) Get a tennis ball (or similar ball) 2) Lie on the floor (or stand against a wall) and position the ball under your most sensitive or tender knot. 3) Put just enough pressure under the spot so that you feel a “good pain”, enabling you to relax.