SMR with Tennis Balls

Self-Myofascial Release with a Tennis Ball

Gently release tension, restore flow, and reconnect with your body using a tennis ball and your breath.

What Is It?

Fascia is connective tissue around your muscles. When it gets tight, it limits movement and causes discomfort.Myofascial Release softens these restrictions, helping you feel more open, mobile, and at ease.

How To Practice:

1. Settle In and Place the tennis ball between your body and the floor or wall.

2. Find the Spot and slowly shift your weight until you feel a tender or tight area.

3. Breathe Deeply:

4. Apply Gentle Pressure and allow the ball to sink into the muscle.

5. Stay for 30–60 seconds or until you feel a subtle release.

6. Upper Back & Shoulders: Melt away tension from posture or stress.

7. Glutes & Hips: Great for sitting-related tightness.

8. Feet: A grounding, calming release—especially helpful for plantar fascia.

Tips for a Mindful Practice:

Let go of the need to “fix”—just be present. Use long exhales to deepen release.💛 Move slowly, and honor what your body needs today.