Are the knots in your back & shoulders so familiar you joke about naming them?
With two tennis balls and a crew sock, you can be on your way to relaxation.
* No fancy tools or huge time commitment.
* You don’t even need to leave the house.
Put the tennis balls into the foot of the sock; tie a loose knot. Lie on your back on the floor with knees bent and feet flat on the floor. Place the sock at the base of your skull and move your head side-to-side, back-and-forth, and any way that feels good (hold the sock in place with your hands, arms resting on the floor). Breathe deeply in through your nose, out your nose or mouth. (Note: if you have long hair, you may want to tie it up to keep it from getting pulled.)
From the base of the skull, move the sock to the base of your neck (one tennis ball on either side of your spine). Rest your arms by your side. Begin to roll by pressing into your feet and scooting toward the space behind your head. For more pressure, lift your hips and press more weight down onto the sock. For less pressure, place a blanket over the sock. Continue rolling along your spine, up and down, side-to-side, into your shoulders, middle and upper back, low back, hips and glutes. There's generally a fair amount of tension near the lower ribs, just above and below the waist, and in the glutes. When you get to the glutes, you may want to move the balls further apart so that each one is centered on a "cheek" :)
If you find places that are particularly tight or sore, adjust the pressure accordingly. Remember to have compassion for your body - this is an exercise in relaxation, not aggression.
When you're done rolling, lift your hips and slide the sock out from under you, then rest in Savasana, Corpse Pose, for a few minutes. Lie on your back or side, with your knees bent or straight. If your knees are bent, take your feet out wider than your hips and let your knees fall together to support each other. If your legs are straight, let your toes fall out wider than your heels. Relax your feet and legs, your hips, glutes, and low back. Let your arms rest comfortably, and relax your hands, arms, and shoulders. Allow your spine to curve naturally, not forcing it into the floor. You can place a bolster or rolled-up towel or blanket under your knees if that makes you more comfortable. Fee the connection of your tailbone, head, and back of your heart to the floor. Imagine your bones sinking into the floor and your muscles melting away from the bones. Visualize ease and relaxation washing over you with each breath.
When you're ready to get up, roll first to one side and pause there for a moment. Then let your hands gently press you back up to seated or all fours. Let your body move the way it wants to move - it knows exactly what it needs. :)
With two tennis balls and a crew sock, you can be on your way to relaxation.
* No fancy tools or huge time commitment.
* You don’t even need to leave the house.
Put the tennis balls into the foot of the sock; tie a loose knot. Lie on your back on the floor with knees bent and feet flat on the floor. Place the sock at the base of your skull and move your head side-to-side, back-and-forth, and any way that feels good (hold the sock in place with your hands, arms resting on the floor). Breathe deeply in through your nose, out your nose or mouth. (Note: if you have long hair, you may want to tie it up to keep it from getting pulled.)
From the base of the skull, move the sock to the base of your neck (one tennis ball on either side of your spine). Rest your arms by your side. Begin to roll by pressing into your feet and scooting toward the space behind your head. For more pressure, lift your hips and press more weight down onto the sock. For less pressure, place a blanket over the sock. Continue rolling along your spine, up and down, side-to-side, into your shoulders, middle and upper back, low back, hips and glutes. There's generally a fair amount of tension near the lower ribs, just above and below the waist, and in the glutes. When you get to the glutes, you may want to move the balls further apart so that each one is centered on a "cheek" :)
If you find places that are particularly tight or sore, adjust the pressure accordingly. Remember to have compassion for your body - this is an exercise in relaxation, not aggression.
When you're done rolling, lift your hips and slide the sock out from under you, then rest in Savasana, Corpse Pose, for a few minutes. Lie on your back or side, with your knees bent or straight. If your knees are bent, take your feet out wider than your hips and let your knees fall together to support each other. If your legs are straight, let your toes fall out wider than your heels. Relax your feet and legs, your hips, glutes, and low back. Let your arms rest comfortably, and relax your hands, arms, and shoulders. Allow your spine to curve naturally, not forcing it into the floor. You can place a bolster or rolled-up towel or blanket under your knees if that makes you more comfortable. Fee the connection of your tailbone, head, and back of your heart to the floor. Imagine your bones sinking into the floor and your muscles melting away from the bones. Visualize ease and relaxation washing over you with each breath.
When you're ready to get up, roll first to one side and pause there for a moment. Then let your hands gently press you back up to seated or all fours. Let your body move the way it wants to move - it knows exactly what it needs. :)
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