Relaxing Tight Muscles
Smart Solutions : Episode SSL-813 -- More Projects »
Personal trainer Ashley Borden shows how to loosen up tense muscles with just tennis balls and a wall stretch.
- Tape together two tennis balls with electrical tape (figure A).
- To relax tight muscles, use a tennis ball and the palms of your hands to press and roll the ball over those aching muscles. If you have a partner, roll the taped tennis balls up and down the spine (figure B). If you have no partner, relax the spine by lying on your back and positioning the two balls underneath your spine. Pick up your hips and roll over the balls, getting deep into the muscles.
- Breathing is the most important element in relaxation. For this relaxation technique, sit comfortably on a towel (figure C). Throw your hips forward if that feels better. Sit up straight, spine relaxed, eyes closed. Inhale for four counts and exhale for eight counts, keeping your spine erect and long. Use this breathing technique while doing the stretches to deepen the relaxation.
For a full body stretch, start with your feet hip-width apart. Place your hands on the wall, fingers pointed toward the ceiling. Slowly lower the upper body, bending from the hips (figure D). Hold for several deep breaths.
Guests Ashley Borden
Physical Therapist
E-mail:
ajbwkout@aol.com
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