5. Front Shoulder Massage
Tennis players often feel tightness or pain in their dominant shoulder, because the muscles are tight and shortened. You can use a tennis ball to relieve the pain in the shoulder and upper chest.
Lie face down, place the tennis ball under your right shoulder, and stretch your right arm to the side. Transfer your body weight on the tennis ball, while supporting yourself on your left arm to control the amount of pressure. If you find a very sensitive or sore area, stay on it while breathing deeply and relaxing until the pain goes away.
Cover the entire chest and front shoulder area, then switch sides.
6. Side Shoulder Massage
Stand sideways by the wall and place the tennis ball between your shoulder and the wall. Lean onto the ball and using your legs, move your shoulder up and down, letting the ball massage the outside of your shoulder.
7. Neck Massage
Lie down on the floor. Put two tennis balls into a sock and place them high up on your neck, almost at the bottom of your skull, one ball on each side of the spine. Close your eyes and breathe deeply, relaxing for 5 to 10 minutes. This is an excellent technique to refresh your mind when you are tired.
8. Spinal Muscles Massage
Use the two-ball-in-the-sock tool from the previous exercise. Lie down on your back and place the balls under your lower back, one ball on each side of the spine. Slowly roll up and down, along the entire length of the spine. If you find tender spots, stay on them, breathe deeply and let the pain go away.
9. IT Band Massage
Lie down on your left side and place the tennis ball under your left hip. Support yourself on your hands to adjust the amount of pressure. This exercise is often very painful, because tennis players have their IT bands overused and full of trigger points from the continuous direction changes on the court.
When you encounter a painful trigger point, stay on it, try to relax and breathe deeply until the pain goes away. Then move slowly on the next trigger point. Roll through the entire area from the hip down the knee, and back up toward the hip, several times. Then switch sides.
10. Juggling Three Tennis Balls to Improve Hand-Eye Coordination
Let us call the three balls A, B, C for an easier understanding. Hold two tennis balls (A, B) in your right hand, one ball (C) in the left hand.
Toss one of the two balls (A) into the air and when it reaches the highest point, toss the ball (C) from your left hand up in the air, then catch the first ball (A) with the left hand. Now, as the ball (C) is hanging in the air, toss the right hand ball (B) and catch the ball (C). There is always one ball in the air and one ball in each hand.
Repeat until you feel relaxed and your movement is smooth. This exercise will improve your focus, coordination and patience!
Find a tennis tournament near you.