Slumping over your laptop. Sleeping on the couch. Hunching to see your computer screen at work. Leaning forward to peer at the cars blocking you in rush hour traffic. These all cause a literal pain in the neck. Neck tension causes an array of associated aches and pains. But instead of shelling out a lot of money and time for a massage or gadget, you can relieve that tension with some simple items that are probably in your house right now. A good place to start is with tennis balls.
Causes
The National Institutes of Health cites many common activities for causing neck tension and pain. These include having your computer monitor at an incorrect height in relation to the position in which you're sitting. Simple poor posture when walking, standing, watching television or reading is another common cause. So is sleeping or reading in uncomfortable positions, or with too little pillow or mattress support in bed. Also, tension in the jaw, head, shoulders and arms can radiate up the neck, causing it to become stiff.
Tennis Ball Option
There are many options, such as aspirin, gizmos and cold compresses, available for treating neck tension. One of the easiest and cheapest methods for effective neck massage involves a sock, two tennis balls and some thread, according to Certified Massage Therapist Jenn Baron.
Equipment Needed
Find two used tennis balls, which have more give and are more effective than harder, new ones for massage, according to Lisa Ortega Robertson, owner of the On Balance Pilates studio. Keeping the two tennis balls close together, Baron advises that you slip them into the end of the sock. Then sew the sock shut near the spot where the tennis balls reach.
How to Use
Lie back gently on the tennis balls sewn into the sock. Position them comfortably at the base of your skull, or any other "hot spot" where you may have tension. Keep the tennis balls applied to that spot and try to relax. Breathe deeply for at least three deep breaths, Robertson says. Baron recommends five or 10 minutes of treatment. You can gently roll your neck on the ball to dig deeper into any tight spot. Repeat as often as needed.
Warnings and Tips
Lie down on a soft surface, such as a rubber exercise mat or a carpeted floor, with the tennis balls under your neck so they're not too hard on your muscles. Robertson advises that if you feel pain or discomfort where the tennis balls are pressing, ease off or stop and try that spot another time. If using a floor is inappropriate -- such as at work -- sew the tennis balls into the center of the sock and, grabbing both ends of the sock, roll the tennis balls on tense neck spots while breathing deeply.
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