The two most common uses of a tennis ball are playing tennis and playing fetch with your dog. However, you can use a tennis ball for many other beneficial exercises, such as self-massage, grip strengthening or foot massage, or use two or more tennis balls for juggling to improve your hand-eye coordination.
Hand Squeezes
A strong grip and wrist are useful for many sports, such as racket sports, golf, hockey and mountain biking. In addition, a strong grip helps in daily activities, such as gardening, cleaning or car repair. An easy way to strengthen your wrists is with a tennis ball. Grip the ball with all fingers, squeeze it with maximum power for one second and relax. Repeat for at least 15 repetitions, then switch hands.
Juggling for Hand-Eye Coordination
Place two tennis balls in one hand and toss one of them into the air. When it reaches the highest point, toss the other ball up and catch the first ball, while the second ball is in the air. Immediately toss the first ball again. Repeat until you feel relaxed and your movements are smooth. Practice this drill with both hands. A more difficult version is juggling three tennis balls with two hands. Hold two balls in your right hand and one ball in the left hand. Toss one of the two balls in the air, then toss the second ball from your left hand and catch the first ball with the left hand. Toss the third ball from the right hand and catch the second ball. Then catch the third ball with the left hand. Now you have two balls in your left and one ball in your right hand. Repeat the sequence the opposite way. When you feel relaxed and smooth, continue juggling without disrupting the rhythm. This exercise trains your hand-eye coordination, focus and patience.
Foot Massage
Take off your shoes and place a tennis ball under your foot. Transfer the body weight on the tennis ball until you feel pressure. Roll your foot over the ball, massaging all areas of your foot. This exercise will refresh your tired feet after a long day of walking, standing or exercising.
Piriformis Massage for Sciatica
If you have ever suffered from sciatica problems, you know how uncomfortable the shooting pain in the hip and down the leg can be. An easy way to decrease the discomfort is piriformis self-massage on a tennis ball. Piriformis is a muscle stretching across your glutes, and when it is tight, it can impinge on the sciatica nerve, causing a shooting pain. Sit on the floor, bend both legs and put your left foot on top of the right knee. Place a tennis ball on the outside of your left glute and transfer your body weight on it. Support yourself on your hands for better balance. Search for tight and painful spots, also called trigger points, and stay on each spot while breathing deeply and relaxing, until the pain goes away. Roll across the entire glute area, then switch sides.
Upper-Back Massage
A tight neck and upper back that cause tension headaches are common for people who sit behind a computer or at a desk for prolonged periods. Self-massage using a tennis ball will help to relieve the tension in the upper back. Lie on the floor and place a tennis ball under your upper-back area. Transfer your body weight on the ball until you feel a firm pressure, and then start rolling around searching for painful spots. When you encounter such a spot, breathe deeply and relax until the pain goes away. Work around the entire upper back area, then switch sides.
Relax the Neck
Lie on the floor and place two tennis balls high up on your neck, on the bottom part of your skull. Place one ball on each side of the spine, close your eyes, breathe deeply and relax for five minutes. This is an effective technique to rejuvenate your mind after a busy day.
References
- "The Trigger Point Therapy Workbook"; Claire Davis; 2004
- Fleeting Glimpse: How to Juggle Three Balls
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