This trick will help relieve pain in the muscles in 1 minute

Yoga teacher from Los Angeles Jill Miller (Jill Miller) have found a simple way to get rid of stress and muscle aches, without visiting costly professionals massage. All this takes is a few tennis balls and a few minutes of free time.

The website has gathered for you the 10 most effective ways to relieve pain in any muscle of our body.

Training to do simple self-massage and stretch all the muscles you'll need 2 to 4 tennis balls. Remember that tennis balls have different degrees of hardness. Those that played a long time, will be softer than new. Softer balls are good for massaging the neck, rigid — for legs, hips and back.

Upper back



Lie on the floor and place the 2 ball between the shoulder blades. For convenience under the head can put a solid pillow. Start slow, gradual upward motion so that the balls fell down.

Do this for 2-5 minutes. If the balls slip out, you can put them in socks or stockings so that they fit tightly to each other.

Lower back



Massage should start from the tailbone. Sit on the floor and then slowly lower back to the supine position, putting 2 balls on each side. You will feel the pressure and bend at the waist.

Start slowly to move the hips down so that the balls move up on the back of 10-15 cm and Then in the opposite direction.

Neck massage



Lie on your back and turn your head to the left, putting the ball under the right side of the neck. Slowly apply pressure and prokatyvaja ball (up and down), slowly turning the head to the right for 1-2 minutes. Then repeat the same for the left side of the neck.

Thigh massage



Lie on your left side. Legs straight, upper body rests on the left arm, bent at the elbow. Put the ball under the left thigh and down on your stomach. Try to move your weight on the ball.

Now prokatyvaja the ball under him from the hip to the knee and back for 2-3 minutes. Do the same for the other side.

The feet massage



Sit on a chair and place the ball under the foot. Lean slightly forward and shift your weight forward. Slowly roll the ball back and forth, left and right, slightly pushing on it for 30 seconds.

Then start to apply light strokes foot on the ball, as if to trample him into the floor, for 30 seconds. Repeat with the other leg.

Hand massage



Sitting on a chair before the table, press down the ball with his hand and start to roll him from fingertips to elbow and back until you feel warm. Then expand the hand and similarly prokatyvaja the ball, starting from the wrist. The optimum time for this massage for 2-3 minutes.

The muscles of the chest and shoulders



Stand facing a corner wall and place the ball under the collarbone. Breathe deeply and stay in this position for 1 minute. Then proceed with the massage, moving up and down, left and right.

For greater control the massaged muscles turn and lower your head. Perform for 1 minute and switch sides.

Foot massage



Sit on a chair and bend one leg, putting it on the edge of a chair. Put a tennis ball under the knee in the calf area and start very slowly and gently push and release.

Repeat 10 times with one leg, then get another. When foot massage is better to use hard tennis balls.

Thigh muscles



Sit on the floor and place the 2 ball on the outside of the thighs, pressing them to the floor. Hand on top, slowly press down on the leg and then release. You need to do at least 20 pressure.

Then prokatyvaja balls from side to side or in a circle for 2 minutes. Repeat for the other side.

Poor posture



Lie on the floor and put 2 balls between the shoulder blades. Hands supporting the head, pull head to his chest, slightly raising the bird. Take a deep breath and begin to slowly roll the balls on the back.

4 minutes this massage is enough to relieve tension in the spine and improve posture.

Photographer Roman Zakharchenko, model Valeria Chibanez specifically for the Website


See also
A simple guide that will make you a Pro in massage
Talking about frequent tingling in the hands


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