Got muscle “knots” in your upper back?

Tennis balls make really nice tools to get rid of muscle spasms in your back.  This doesn’t work for all knots, however.

It’s actually better to figure out the cause(s) of your muscle “knots” but here we go!

(1)  I recommend laying on a tennis ball so gravity and the weight of your body do all the work.  Place the ball under your body as you lie on your back.  Let the ball press on a muscle knot for about 5 minutes and then shift a bit to the next most tender knot.

If it’s too much for you to lie on the floor, you could pad the floor to make it easier.  Only lie on a bed if absolutely necessary, because the therapy ball will be lost in the softness of a mattress.  It will not be as effective.

(2) You can put a tennis ball in a sock or sack and hold it behind you with the open end of the sack in your hand.  Then you can lean against a wall and the ball will be between you and the wall.

I believe it’s more effective to use the floor but you might not want to lie down at work.

(3)  You can thoughtfully place a tennis ball or similar ball in front of your shoulder and upper arm and hold static pressure or roll the ball to massage the area.

The muscles in the front of the body get short and tight from everyday living and can cause strain and muscle spasm in your back.

(4)  Stand and support yourself in a doorway while rolling one foot back and forth over a therapy ball with pressure.  This helps relax and normalize foot and leg muscles so you can have better posture.

Better posture means less back pain. 🙂

Here’s the e-mail response I got from Rich about tennis ball therapy and the knots in his back.  He has some good ideas!

> Hello Kathryn,
>
> Tried the tennis balls but I just crushed them.  Switched to Lacrosse balls
> and they seem to help. However, when you hit the “spot”, it will bring tears
> to your eyes.

(3)  I found that if I start at the neck with two, one on each side
> of the spine, and gradually work my way down, I can make slow and steady
> progress.

(4)  I had trouble breaking the muscles free so I started slowly
> moving my arms from waist to over my head. Sort of like making a snow angel
> motion.

> The muscles have to bounce over the ball. Also from the side to vertical and
> from waist to over my head with my hands together. All the different arm
> motions to work the muscles over the balls. Been doing it every day with
> slow and steady improvement – or I’m just learning to tolerate the pain!!  🙂

> I do know the muscle knots have softened considerably.
>
> Rich (by email)

I suggested to Rich that he place two balls in a sock and tie the end.  Then he will have a nice tool to use on both sides of his spine at the same time.

Rich is using the same movements and techniques that I do for myself.

When he moves the muscles on his back he is also moving the spine bones and rib bones.  Since the ribs wrap around your chest, that means the muscles on the front side of your body are also being treated as the bones move and that’s good!

Muscles attach to bones and muscles move bones.  However, if you move a rib bone slightly the attached muscles will stretch.

Note:  If you have fragile bones or hyper-mobile joints you will NOT want to do this.

If your muscle knots don’t respond to tennis ball therapy that means they cannot.  It means the problem is in other muscles or body parts and the knots are just symptoms.

But sometimes it does work and now you have 4 ways to use a tennis ball as a tool to get rid of the knots in your back naturally.

And if you still need more help, click here to learn more –>  Knots In Your Back Gone!