Need To Relax? How To Massage Yourself With A Tennis Ball



Written by: Lindsay Sibson

Need To Relax? How To Massage Yourself With A Tennis Ball

I LOVE to be massaged and I’m willing to bet you do too.

It’s uber relaxing and makes your body feel oh-so-good.

However, what I don’t necessarily like is the price tag of a professional massage. Now that I travel full time, that $50 plus per massage just isn’t in my budget.

Therefore, to ease my muscles I had to get creative (carrying a loaded backpack does a number on your shoulders!).

That is how I discovered the absolute genious technique of using a tennis ball to perform self massage.

SERIOUSLY – you can give yourself a massage from head to toe with nothing but a tennis ball.

Check out how below!

Benefits Of Self Massage

  • Detoxifies your body
    • Promotes the flushing out of toxins and impurities through your skin
    • Key to feeling energized
  • Will either vitalize or relax your body and mind
  • Energetic stroke to vitalize
  • Slow and leisurely stroke to relax
  • Increases your vibrancy
  • Promotes soft and lustrous skin
  • Self nurturing
  • An act of self love and kindness

8 Ways To Massage Your Body With A Tennis Ball

Note: The more pressure you put on the ball, the more intense the massage will be – YOU control the intensity!

1. Feet – Place it under your arch and roll it around, move around the whole foot from your toes to your heel.

2. Calves – Sit or lay down and roll the ball from your ankle to up behind your knee.

3. Hamstring – Sit and support yourself with your hands, roll back and forth on the ball.

4. IT Bands (Side Of Leg) – Lay on your side and support yourself with your elbow. Move  your weight around on the ball up until the hip joint.

5. Glutes – Sit on the ball and work your body in small circles.

6. Quads – Roll over onto your stomach and support yourself with your elbows. Place the ball under the top of your leg and gently move forward and backward. Work into your hip flexors.

7. Back – Lay on your back and ease your body down onto the ball and work it around.

    • Shoulder Blades – Put your hand behind your back to wing out your shoulder blade.
    • Trapezius – While laying, place the ball above your shoulder blade, lift your bottom to place body weight on the ball and roll it around. 

8. Neck – Place the ball under your neck and slightly lift your body weight onto it, slowly move the ball back and forth.

Alternative: If you do not want to lay down, you can also do these exercises up against a wall.

Other balls you can use:

  • Lacrosse ball
  • Golf ball (for small targeted areas) 

Who needs a massage therapist when all you need is a tennis ball? (Don’t get me wrong, I WANT a massage therapist… but for now this will have to do).

These exercises are great for daily use as well as when you are on-the-go traveling. It’s as simple as packing a ball in you bag!

Because everyone loves a good massage… don’t forget to SHARE these techniques with your network now!


Lindsay Sibson

Lindsay Sibson

Lindsay Sibson turned her lifelong dream of traveling the world into a reality when she first stepped on a plan in April of 2014. With the simple intention of learning more about this beautiful world, she stepped away from corporate America to explore an alternative lifestyle of long term international travel, volunteering, blogging and pursuing a blissfully happy and fulfilling way of life.

Lindsay documents her journey in hopes of empowering others to find their passion, reignite their spark and freshen their outlook on life. Connect with her on her website and follow her travels on Instagram (

Through her blog, Lindsay documents her journey in hopes of empowering others to find their passion, reignite their spark and freshen their outlook on life.
Lindsay Sibson

Latest posts by Lindsay Sibson (see all)


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