3 Tennis Balls in a Sock
To Make the Tool Put 3 (preferably new) tennis balls in a tube sock and tie a knot in the sock.
The balls should be pushed in tight and the knot tied as close to the balls as possible.
As the sock stretches you can retie the knot again to take out the slack.
What You Use It For This useful tool can be utilized to work on the gluteals, the deep rotator muscles in the hip area, the sacrum and low back, along the spine, the whole back area, the upper legs.
*To great effect you can use, out of the sock, tennis balls to work on your feet in conjunction with the Fix Your Feet Balls (or firm rubber Hand Balls from a sporting goods store).
How To Use It While standing, lay the tool across your lower back just above your pelvis.
Roll it down over your butt and then all around each side of your hips.
This is to give you an idea of the areas you will work on first.
For the Sacrum, Low Back, Hips Sit on the floor and place the tool behind you.
Your knees are bent, your feet are flat on the floor, your hands are on the floor behind you supporting you as you lean back.
Lift your pelvis off the floor and sit on the tool.
Keeping your knees bent you are now supported by your feet and hands on the floor and wherever you have the tool.
Begin slowly moving around using the tool to access your low back, your sacral area (the triangular bone at the base of your spine, the back part of your pelvis), both sides of your hips.
You are looking for pain.
When you find it, slow down or stop, Breathe!, and try to relax over and onto the balls.
After you've worked the back of the pelvis, roll to one side, with the tool in your hip area.
Work into any pain you can find there, where the femur (thigh bone) attaches to the pelvis.
Most likely you'll find plenty to work with here.
The tool is used like a pain eraser as you continue your work with it, eventually, over time, getting all the pain out of all these areas.
For the Upper Legs While on your side, slowly begin moving so that you are rolling the tool down the side of your leg, again, looking for pain.
Work any areas on the leg you can access with the tool; front, sides, back.
Be creative and intuitive.
Pain you find with this tool is unhappy tissue which is disorganized, stuck together, compressed and dense.
For the Spine and Back Area Lie face up on the floor with the tool somewhere under your back.
Slowly explore along your spine, your upper back around your scapulas (shoulder blades), or anywhere else.
*The key to the use of this tool is when you find a painful, sore area, be gentle with yourself, slow down (or stop), and Breathe! It's the use of the breath, with full relaxing exhales, feeling a wave of relaxation and softening travel through the whole body, that the pain you are finding can actually be dissolved and released.
Used properly, as described above, this tool is not causing pain, it is uncovering pain which is already there and needs to be addressed.
The balls should be pushed in tight and the knot tied as close to the balls as possible.
As the sock stretches you can retie the knot again to take out the slack.
What You Use It For This useful tool can be utilized to work on the gluteals, the deep rotator muscles in the hip area, the sacrum and low back, along the spine, the whole back area, the upper legs.
*To great effect you can use, out of the sock, tennis balls to work on your feet in conjunction with the Fix Your Feet Balls (or firm rubber Hand Balls from a sporting goods store).
How To Use It While standing, lay the tool across your lower back just above your pelvis.
Roll it down over your butt and then all around each side of your hips.
This is to give you an idea of the areas you will work on first.
For the Sacrum, Low Back, Hips Sit on the floor and place the tool behind you.
Your knees are bent, your feet are flat on the floor, your hands are on the floor behind you supporting you as you lean back.
Lift your pelvis off the floor and sit on the tool.
Keeping your knees bent you are now supported by your feet and hands on the floor and wherever you have the tool.
Begin slowly moving around using the tool to access your low back, your sacral area (the triangular bone at the base of your spine, the back part of your pelvis), both sides of your hips.
You are looking for pain.
When you find it, slow down or stop, Breathe!, and try to relax over and onto the balls.
After you've worked the back of the pelvis, roll to one side, with the tool in your hip area.
Work into any pain you can find there, where the femur (thigh bone) attaches to the pelvis.
Most likely you'll find plenty to work with here.
The tool is used like a pain eraser as you continue your work with it, eventually, over time, getting all the pain out of all these areas.
For the Upper Legs While on your side, slowly begin moving so that you are rolling the tool down the side of your leg, again, looking for pain.
Work any areas on the leg you can access with the tool; front, sides, back.
Be creative and intuitive.
Pain you find with this tool is unhappy tissue which is disorganized, stuck together, compressed and dense.
For the Spine and Back Area Lie face up on the floor with the tool somewhere under your back.
Slowly explore along your spine, your upper back around your scapulas (shoulder blades), or anywhere else.
*The key to the use of this tool is when you find a painful, sore area, be gentle with yourself, slow down (or stop), and Breathe! It's the use of the breath, with full relaxing exhales, feeling a wave of relaxation and softening travel through the whole body, that the pain you are finding can actually be dissolved and released.
Used properly, as described above, this tool is not causing pain, it is uncovering pain which is already there and needs to be addressed.
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