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Ball Massage

By Wendi Garcia

Do-it-Yourself Ball Massage

A professional whole body massage is truly an effective way to rest, relax, and escape the daily stressors of life. However, this type of massage can sometimes hurt your pockets, as it is neither free nor cheap. The good news is that you can have a relaxing do-it-yourself massage with a pair of tennis balls and a long cotton tubesock. This type of massage is also known as ball massage. Here is how you do it.

First, you place the tennis balls beside each other and stick them together with a masking tape. After this, insert these balls into the middle part of your tubesock and tie a knot at each end. You can also use rubber bands for this purpose. Ideally, you should leave about a foot of fabric hanging at each end.

For the forearm and wrist, place this ball massager on any flat surface and lay your arm between the groove of the two balls. Keep your arm still but move your body back and forth and roll the massager within your arm from the elbow to the wrist and then back again.

Alternatively, you can place the massager on the wall in a vertical position. Do the same thing of placing your arm between the groove and then lean on it to support it with your body. Keep your arm still again and then walk back and forth to have the rolling massager go from your elbow to your write and then back again.

This can also be used for the shoulder and the neck. To do this, you have to grab the stocking from one side and then roll the massager on the problematic areas on your shoulder and neck. Use a gentle but firm pressure when doing this. Also a good way to do it is to stand against a wall and have your body move against the massager from side to side or up and down.

Now, it is time for the lower back. For this area, you need to lean against a wall with the ball massager positioned on one side of your spine. Bend slowly to your knees and roll the massager along the length of your spine. Or you can hold the ends of the stocking and have it roll against your back using up and down or side-to-side motion.

Another technique you can try is the single ball massage variation, which entails the use of only one tennis ball in your hand. Hold this and roll it while inside your hand to facilitate the massage. Do the same thing for your foot by laying the ball underneath the arch of your foot and the roll it gently against the floor.


A ball massage is an inexpensive way to give yourself a relaxing and soothing massage. Just like other types of massage therapies, this is also beneficial to your physical and mental wellbeing. It can reduce stress levels, improve blood circulation, increase energy, heighten alertness, relieve pains and aches, and decrease risks of depression.

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