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Breathing: If you hold your breath, your body interprets this as danger and tenses up even more. Exhale when you feel the point of pain.
Equipment: If you’re a beginner, start with a tennis ball (it’s softer). If you already have calluses or want something deeper, a hockey or lacrosse ball is ideal because it doesn’t deform.
A home remedy for chronic pain
If you have a very inflamed area, you can put a tennis ball in the freezer for a few hours. The cold helps reduce inflammation while the mechanical pressure releases the fascia. It’s a great double benefit that works wonders after a workout or after a long day of walking around town.
At the end of the day, this is about autonomy . We can’t always depend on someone else to feel good. Having a tennis ball in your nightstand drawer or on your office desk is having a health tool at hand. Try it tonight, before bed, and see how your sleep quality improves when your body doesn’t have to fight its own knots.