You can use the tennis ball lying on the floor or leaning against a wall.
Video courtesy of Paul Svacina, Trisoma.com
Stiff Neck/Headaches/Upper Back Pain/Mid-Back PainCauses
*For those suffering from headaches or a stiff neck, please try this self-treatment before beginning the following treatment.
Self-Treatment
- Get a tennis ball and put it on the floor.
- Lying face up on top of the tennis ball, position yourself so that the ball is pushing into a spot about an inch or so away from the spine at the base of your neck.
- Relax into the ball and take slow, deep breathes.
- Try to relax into the ball more, with each consecutive breath.
- Allowing the ball to roll, move your body over it so that it has now moved about a half inch or inch toward your waist still an inch or so away from your spine. (Or you can remain stationary and move the ball with your hand.)
- Breathe and relax into the pressure.
- Continue toward the waist, pausing every inch or so, breathing and relaxing on each pause.
- When you get to waist level, repeat steps 1 through 7 on the other side of the spine.
- If you are very wide-bodied, you can repeat each side on a second line still farther out from the spine.
