The Bodywall therapy team developed TBT (Tennis Ball Technique) as a simple and effective way to self-massage. First published in Fitness Life Magazine, TBT is now published internationally and is in use by therapists round the world.
The Hamstrings were named after the old butcher’s practice of hanging hams for smoking by using these tendons. The Hamstrings comprise three separate muscles that originate on the pelvis, cross both the hip and knee joints and attach on the tibia.
They are prime movers for both thigh extension and knee flexion, and tight hamstrings are often an accident waiting to happen and a pain to sit on after an active weekend. Running, playing sport, even sitting on a chair is harmful to the hamstrings as normal seated posture does not provide the same level of stretch as sitting on the ground.
This is the first of two Tennis Ball Techniques designed to work through releasing tension in all three Hamstrings, lowering the risk of injury, helping nutrients into the region, reducing the likelihood of cramping and lower back pain, and this TBT you can even do while driving.
1.) Start by sitting upright on a firm, flat chair with your legs slightly apart. Place both feet flat on the floor as shown.
2.) Lift up the leg that is least tight (usually the left) and place a tennis ball underneath it, mid-way down the thigh. Allow the leg to relax for about 20 seconds.
3.) Lean forward and use the arms of the chair, or grab hold of a desk, to help you slide your knee forward and backward to roll the ball up and down the hamstrings.
4. & 5.) Grip your hands either side of the chair and slide yourself along towards the front of the chair to achieve the same effect. Place the ball slightly lateral (to the outside of the leg) and repeat the exercise. Then do the exercise medially (to the inside of the leg).
Read more from Chris Toal.