How to Use Personal Massage to Relieve Tight Muscles
Tight muscles and pains in the shoulders, neck, and back are something that many people will face in their professional, academic, or even leisure activities. Those who work at a desk or use laptops are the most susceptible to this type of discomfort, which is primarily caused by sitting and working for prolonged hours with the spine in an awkward position.
Not everyone has an ergonomically shaped desk that will allow for a comfortable and healthy working position. Then many other people will spend time in their cars or hunched forward, gazing intently at our mobile devices. Poor posture can cause the body to hunch over unnaturally and train the body’s muscles into a forward posture. You may even notice that you are doing this right now as you read this blog post. Maintaining a forward head posture can cause various unpleasant side effects, including neck, back, and shoulder strain.
If you have been suffering the adverse effects of bad posture, we have good news for you. There are some simple exercises and tools you can use to relieve this tension. In the following article, Evexia Family Chiropractic looks at some of the easiest methods to address the tension in the muscles that hold up and balance the head and bring some comfort into your life.
Massage Balls for Relieving Muscle Tension
You may see a wide range of spherical devices displayed under different names, including myofascial release balls, mobility balls, and physical therapy balls. But, basically, all these devices are designed to do the same thing. These massage balls allow you to target specific trigger points to help release tension in the muscles autonomously. The best thing about massage balls is that they are affordable, convenient, and highly effective when used correctly.
Because they are so convenient and portable, you can use them to help provide an instant release to problem areas. A few ways you can use a massage ball are against a wall, chair, and floor. If you sit in an office at a desk all day, don’t underestimate the benefits of a massage ball.
If you don’t have a dedicated massage ball to use for this purpose, never fear. You will find that a lacrosse ball can be equally effective. Tennis balls generally tend to be too soft for this practice, and we don’t recommend them. A massage ball is easy to find, but a lacrosse ball is a suitable substitute. Once you have a suitable ball, you will have a great tool to help relieve the tension in your back, shoulders, and neck. But first, you will need to learn how to use the ball properly.
How to Use Massage Balls for Tight Muscles
To get relief using a massage ball, use the ball to apply pressure to the trigger points that hold muscle tension. You will want to be as gentle as possible. The goal is to apply pressure to the trigger point and avoid excessive pressure on the tight muscles, as this can cause further pain. It is normal to feel tight when applying pressure; however, it should not be painful. If you find that you are experiencing a lot of paint, you should probably ease up a bit.
The best place to begin is across the upper back, and the sides in a section of your back called the traps or trapezius muscles. This large muscle connects the back with the shoulders and the neck, and when something gets sore and tense, you generally experience pain in the trapezius muscles.
To relieve tension and pain, begin by getting in a comfortable position with the massage ball positioned between your traps and sturdy support, like the wall. The floor or the aid of a full-backed chair are also good options. Life and extend your arm. Then stretch and begin using small motions to work the ball around. The position of your arm will open the shoulders and allow you to address the muscles deeper within.
Begin by moving side to side and gently moving the ball around until you feel the release pressure. When you come across a spot that feels extra tender, ease your weight gently into the wall, this will allow a bit of extra pressure on this pressure point where the tension is persisting. Spend a full 30 seconds carefully manipulating this area without causing too much pain to yourself. As soon as you have rolled this muscle group out from all sides, you can move on to another muscle group.
Once you have rolled out the traps, it is time to move on to the rhomboids or shoulder muscles, but you will want to be careful not to place too much pressure on the shoulder blades at this point. Roll the ball around in the same direction of the shoulders for about 30 seconds to a full minute if they feel extra tight.
You should also roll out the pectoral muscles to relieve stress and tension. These muscles are often overlooked and can lead to excess tension and pain in the neck and back. Just as you did with the other muscle groups, begin rolling out your pectoral muscles with the body’s weight against the ball. If you find an incredibly tender point, be sure to roll it out well for an additional 30 seconds.
Massage for Tight Muscles
You will find that a massage ball is an excellent way to relieve all types of aching sore muscle systems. Use them on the back of the leg and calf muscle, around the ankles, and even below the sole of the foot. The massage ball is a very effective and versatile tool for relieving the pain tight muscles can cause. Evexia Family Chiropractic is here to help live a healthier and happier life. If you’re struggling with muscle pain, migraines, and a variety of other conditions, schedule an appointment with the best Lee’s Summit chiropractor today!