Back / cervical pain due to contractures is typical of mental stress, too intense training or incorrect workout method. In this article we want to expose a very simple, effective and quick way to stretch / relax the back and neck.
Let's see how:
Let's take 2 tennis or baseball balls (they're also fine in plastic)
Let's find a smooth wall that can be "dirtied" and (if possible) let us take off the shirt
Let's relax mind and body, we have to slowly breathe (we can also use ambient music)
Let's put the balls together and let's position them between our back and the wall
The balls must always be one at the right and one a left side of our spine
Let's start by positioning them at the base of the buttocks
Let's move slowly upwards and downwards pushing the back against the wall
The part that interests us is in the vicinity of the spine (we have to keep the balls together, with hands if necessary)
If the balls are separated it just happens that the massage extends to the rest of the back
As the contractures are dissolved in the gluteal area, we have to move the balls in the highest areas (up to the neck)
We have to cover the entire length of the back but we must insist (with caution) on the points that major cause "pain"
We try to make slow movements and intense
During the exercise itself, if we are doing it well, we will feel a strong sense of wellbeing and relaxation
In a few sessions (probably 1-2) of self-massage and if our problem is due solely to numbness / contractures, the pain will disappear
The same practice can be performed on the ground instead of against the wall
Before performing the exercise we must consult with our family doctor
At the first sensation of pain or discomfort we must interrupt the practice
We do not have to do this massage in the presence of unhealed trauma / inflammation / etc., we always have to wait that our body for being stabilized
If the contractures are very strong it is a good practice to do a relaxing hot shower before starting the practice
This exercise comes from Yoga and it has a very high efficiency level; the advice is to practice for 10 minutes a day until complete recovery. Later we will see such other useful applications to increase flexibility during / after a power stretching sessions.