How often have you found yourself sitting at your computer, rubbing your own shoulders or stretching your head from side to side to help relieve neck or back pain and discomfort? If you are like most people, you probably do it a few times per day without even noticing it. Here is a useful massage secret that has helped people relieve their tension headaches and back pain in only 2 minutes. It's so simple: you can prevent these nagging problems with the help of a common household toy which costs less than a cup of coffee.
Here is what you need:
One tennis ball
When used properly, this little ball of bliss can make a big difference. I've been a huge fan of the tennis ball massage ever since I it helped cure my rotator cuff tendonitis. Even now I use a tennis ball every day to soften up the muscles in my upper back to prevent the onset of painful tension headaches.
Be careful, however. If tennis balls are used incorrectly, they may not be as effective, so make sure to follow the instructions below to get the most out of this health prevention secret:
The Tennis Ball Massage:
1. Find a tennis ball from home. Do not use one that the dog has been chewing for years...it will be too soft (and wet!). The best ones to get are from the dollar store. They are terrible for tennis, but because they are harder, they work perfectly for the tennis ball massage.
2. Choose a place to perform the massage. The best option is a blank wall or door (the harder the wall or door, the better). I have known some people to create dents in older drywall, so try to find a hard surface you know you won't ruin. People always ask if it's ok to perform this massage on the floor. I advise against it because the process might be awkward and pretty intense for a first-timer. You have much more control if you are standing so stay on your feet.
3. Stand with your back against the sturdy, flat surface. Place the tennis ball between your upper back and the wall so that the tennis ball is resting between one of your shoulder blades and your spine. For example, if you want to start on the upper right side of your back, the tennis ball should be between the spine and the right shoulder blade, resting on top of the long muscles of the back. Placing the tennis ball on bone is not fun; it will not be comfortable and you won't get much benefit.
4. Once the ball is in the correct place, lean into the wall and put one foot slightly in front of the other (to push easier) and gently lean towards the wall. You should feel a comfortable pressure on your back where the tennis ball is. Depending on how much pressure you want, lean or push yourself into the wall with more or less force. This should feel good, so if it hurts, ease off!
5. After you have mastered the "leaning technique," you are ready for the "rolling technique." Bend your knees slightly up and down so the tennis ball rolls up and down the space between your shoulder blades and your spine. This is my favourite and is incredibly effective at reducing tension! I guarantee that if you use this secret at home or at the office, you will experience less aches and pains associated with computer related strain. Most tennis ball packages come with three balls; keep one at home, in the car and at the office. Pass this information around at the office and I promise that you will enjoy a happier group of co-workers and see many more smiles at the water cooler.
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1) Do a Quick Spot Meditation; 2) Watch a Movie Trailer; 3) Pretend You're Acting in a Play; 4) Do a Quick Visualization; 5) Focus on the Breath; 6) Release Energy; 7) Roll Some Acupressure Balls.
Do a Quick Spot Meditation
How would moment-to-moment awareness feel? Having long been considered a powerful relaxation strategy, meditation has now been proven to lower blood pressure, anxiety levels, and depression symptoms. Think you don't have time to meditate? According to meditation guru Eric Harrison, if you have time to breathe you have time to meditate. Reading "Flip the Switch: 40 Anytime, Anywhere Meditations in 5 Minutes or Less" is a great way to start meditating in short bursts.
Watch a Movie Trailer
What movie genre takes your mind off day-to-day worries? Is it action packed thrillers like "Casino Royale" or "Spiderman 3?" Romances like "An Affair to Remember" or "The Notebook?" Whatever your film of choice, watching a short trailer is a great to decompress in just a few minutes.
Pretend You're Starring in the Role of a "Relaxed Person"
Are you up to feeling silly in order to be less stressed for a little while? I once asked a friend how she managed to seem composed all the time. She said, "some of it's acting and you just kind of talk yourself into it."
When tired, depressed, or anxious, rather than judging and perpetuating those mental states why not pretend you're an actor performing in a commercial? For example, spend a few minutes pretending you're playing the role of a person who finds waiting in the doctor's office relaxing. Sure this "acting away stress" exercise can seem fake or silly, yet it often works.
Learn to Visualize
Can you visualize your happy place? Does it look like "Charlie and the Chocolate Factory's" lollipop village? Is it outer space with star wars and meteorites shooting by? Is it a pastel colored kitchen where you can taste the molasses in that fresh bite of shoofly pie? Brain research indicates that thoughts are electrical impulses impacting our physical and mental makeup. If so, even a two minute positive visualization about eating a pizza-sized chocolate chip cookie can alleviate anxious thinking.
Focus on the Breath
Can you feel the changes in your breathing patterns when you're nervous, excited, or relaxed? It's no accident that many meditation practices use the breath as a focal point. Spending two minutes breathing regularly can help reset your nervous system no matter how stressed you feel.
Release Energy on Your Terms
Can you convince your brain it's already vented about whatever's bothering you? Some research indicates that the subconscious mind can't tell the difference between an event that's happening in the physical world and an event that the mind is simply imagining. If so, perhaps you can psyche out your brain by visually releasing anger and tension without annoying or offending other people.
For instance, did someone cut you off in traffic today? Picture yourself stomping in rage and saying what you'd say if you had a chance to talk with that person. Pound a pillow, scream (as long as that won't scare anyone), or even dance the anger away like Zorba the Greek. Spending two minutes processing difficult emotions privately in your own mind can ratchet down stress levels immensely.
Roll Some Acupressure Balls
Can you roll away stress? Traditional Chinese acupressure techniques facilitate mental and physical healing by placing pressure on certain acupuncture points in the body.
Using acupressure balls on your legs, back, or scalp for a couple minutes can feel incredible.
The web and world have produced thousands of stress relief techniques. Whether you relieve stress by juggling or meditating, learning to relax two minutes at a time can do wonders for your physical and emotional health.
Both Drew Nesbitt & Janna Chan are contributors for EditorialToday. The above articles have been edited for relevancy and timeliness. All write-ups, reviews, tips and guides published by EditorialToday.com and its partners or affiliates are for informational purposes only. They should not be used for any legal or any other type of advice. We do not endorse any author, contributor, writer or article posted by our team.
Drew Nesbitt has sinced written about articles on various topics from Wellness, Alternative Medicine. Drew Nesbitt BA, TCMP, Ac. is executive director of A.C.T. Workplace Massage ( and a Practitioner of Traditional Chinese Medicine and Acupunctur. Drew Nesbitt's top article generates over 27100 views. to your Favourites.