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Posted on: August 2, 2021
By: Niki Johnson, MS, ACSM EP
Do you cringe when you turn your head because of a stiff neck? Are your shoulders stuck in a shrug or does your back hurt from sitting for prolonged periods of time? Simple self-massage can release tension in targeted areas easing neck and back pain.
My three favorite self-massage tools are a foam roller, a lacrosse or tennis ball, and a therapy cane. Read the following for tips on which tool works best for each area. Remember that none of the tools should be placed directly on your spine in the neck or lower back.
Foam Roller Exercise: For upper back pain & shoulder pain
Foam Roller Exercise: For upper back pain, pec/chest tightness & shoulder pain
Foam Roller Exercise: For low back pain & hip tightness
Lacrosse or Tennis Ball Massage: For neck pain
Lacrosse or Tennis Ball Massage: For upper-back pain
Do you have pain in your upper back or neck? Is sitting or standing more convenient than lying on the floor? Then a therapy cane may be just what you’re looking for!
Therapy Cane Massage:
For more helpful therapy cane exercises, visit https://www.theracane.com/exercises.htm
Regular use of a foam roller, lacrosse or tennis ball, or therapy cane will offer greater mobility and reduce pain in the targeted areas. Plus, you can improve your sleep quality when you relax tight, painful muscles with these self-massage techniques right before bedtime.
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