A sore shin is a terrible discomfort and it can be difficult to know how to soothe shin pain. Shins can become sore from extensive running or walking in shoes without adequate support. Use this technique to make your shins feel better.
• Sit at the back of your chair.
• Lift your foot onto the chair.
• Use your hand to roll the tennis ball up and down your shin.
Exercise and high heels are two sources of achy, tight calves. Shortened calves can lead to pain from your ankles into your knees. Use this technique to relieve tightness in your calf and add spring to your step.
- Sit at the back of your chair.
- Bend you knee and lift your foot onto the chair. wedge the tennis ball between your calf and your upper leg.
- Reposition the tennis ball as necessary to target tight spots.
Hours of typing, swiping, and scrolling can lead to pain and weakness in the hands, wrists, and forearms. These areas are interconnected so sometimes applying pressure just below the elbow results in relief at the wrist. Use this technique to soothe forearm tension and improve comfort all the way down.
- Sit comfortably and let your arm hang loose.
- Use the other hand to roll the tennis ball all over your forearm with pressure, concentrating on any sore spots particularly along the protruding edge at your elbow joint.
What would you do without your hands? You use them nearly constantly each day, maybe even to the point of overuse. If you feel discomfort in your palms, fingers, or thumb, it can be hard to perform simple acts like opening a jar or tying your shoe. Use this technique to massage your palms and stretch your fingers so they’re ready for action.
- Stand at your desk.
- Place the tennis ball under your fingers and lower your palm toward the desk
- Next, shift your hand so your thumb faces up. place the tennis ball under your thumb and lower your palm toward the desk.
- You can also squeeze the tennis ball in your hand as a strengthening exercise.
Hip Flexor Massage
Top of Your Shoulder Massage
Hip flexors are the muscles that fold your lap into a sitting position. When you sit too long, those muscles get tight and stiff. You may also hold tension in your hip flexors as a response to stress. Use this technique to smooth out the hip flexors so you can stand tall without discomfort.
Stress and bad posture can often lead you to raise or hunch your shoulders. As your ears disappear into your shoulders, you create more and more discomfort in the neck, shoulders, and back. Use this technique to massage the tops of your shoulders and help them recede and relax.
- Stand with your back to a wall.
- Place the tennis ball between the wall and the area where your neck fans into your shoulder.
- Shift your body around to massage sore spots.
Lower Back Massage
Low back pain is one of the most common side effects from sitting all day. Backs suffer when exposed to bad posture, uncomfortable seating, and inadequate movement. A great way to avoid low back pain is to stand and walk frequently, and stretch regularly. Use this technique if you’re already feeling painful twinges in your back today.
- Stand with your back to a wall.
- Place the tennis ball just above the waistline of your pants to one side of your spine
- Shift your body around to massage your low back, being careful not to roll over your spine.
Outer Thigh Massage
The bands of muscle that run along the outside of your thigh are notorious for getting tight. When these vertical muscles get too short the result is often pain and instability in the knee. Use this technique to deeply release the hard-to-stretch muscles on your outer thigh.
- Sit in a hard-bottomed chair.
- Tilt your body to one side so your weight rests on your elbow and your opposite hip is slightly lifted from the chair.
- Place the tennis ball under the edge of your lower thigh and shift your body around to massage the muscles.
- Reposition the tennis ball along the length of your thigh to find and massage sore spots.