Most of us have experienced a knot in the back.
It’s usually in the shoulder blade area and relief is just a bounce away. Massage therapist Donald O. Miles says a tennis ball can do wonders to untie that knot. You’ll need a sock too. Sling the tennis ball sock over your shoulder and stand against a wall. Line it up with your sore spot and lean into it for as long as you can. It may be just a few seconds at first. Repeat throughout the day and you can gradually work the knot out.
Between your tennis ball massage sessions, it’s a good idea to alternate cold and hot packs to your knot at 15 minute intervals. It’s also important to get up and move, even if you don’t feel like it. Walk around, shrug and roll your shoulders and gently stretch the arms and neck.
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