How to massage my back with a ball and release tensions

We cannot always afford to go to the physical therapist or masseuse, because that is costly. Nor do we always have someone who wants to give us a back massage. It is a little difficult to give it to yourself, but there is a way to do it and it works very well. It is about giving yourself a back massage with a ball, which can be any size soccer, basketball or tennis to release tension.

The difference is that the smaller the ball, the more pressure; the deeper the massage.

A ball to massage back with and release tensions

Steps to follow:

If it is a small ball, you will be able to influence the points that bother you the most and have the most tension.
When you have the ball, you have to stand with your back to the wall at a distance of about 20 centimetres or more, depending on the measurements of the ball you have.
You have to put the ball between your back and the wall. And then you have to bend your knees a little, to relax your legs and better position your back.
In this position, you have to carefully and slowly drop the weight of your body onto the ball. Until you have the desired pressure on your back. Be careful not to fall on the ground.
Massage with this technique consists of moving your body from top to bottom and from right to left and vice versa. Thus moving the ball around your back to release tension.
In doing the movements of displacement of your body, you will notice some painful and more tense points in your back. When you notice them, you have to stand up and sit still on top of them. Making the desired pressure and holding it for 30 seconds or more at each point.
To finish the back self-massage with the ball, you have to move your body from one side to the other and from top to bottom, executing less and less pressure. Until you finally pull the pilot out from between your back and the wall.
Once the massage is finished, you can stretch the muscles of your back and neck and thus you will be more relaxed.



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  • Avoid putting pressure on the ball over your spine.

Learn more ways you can release tension with this article on stress management 101.