Learn Self Massage Using a Tennis Ball

Improve your physical mobility and comfort with an accessible tool
Free tutorial
Rating: 4.2 out of 5 (524 ratings)
17,194 students
36min of on-demand video
English [Auto]

Relieve chronic tension using a tennis ball
Undo chronic pain with an accessible tool
Relax into tight areas of the body
Move with greater ease and mobility
Gain strength by achieving newfound body awareness
Understand flexibility
Integrate proper tension as opposed to improper, misplaced tension
Increase blood flow and lymphatic drainage
Detox your body using external myofascial release/ self massage
Become empowered by your ability to understand your body
Gain autonomic system efficiency in the body
Sleep better because your body feels better
Induce efficient breathing patterns leading to increased metabolism, gained energy, pain management, and a calm state of mind
Lessen stress levels physically and mentally
Improve basic knowledge of anatomy and applied neuroscience
Combat sedentary issues


  • Tennis ball!


Ever think that just a tennis ball could radically improve your physical health? We show you how this accessible tool and series of self-massage exercises can create drastic improvements in your body and comfort. 

This course is for those desiring greater range of body mobility, pain relief, ease of any physical discomfort, or an increase in athletic performance.  We'll show you how to use a tennis ball (a Self-Myofascial Release or self-massage tool) from head to toe to completely open up your body, move with greater ease, and be empowered by your newfound ability to self-care for aches and tension.  

Self Myofascial Release is a form of self-massage and is one of the most important yet underutilized methods of gaining back physical health and ease.  Not only will chronic tension be relieved after this course, but you will also notice improvement in your sleep patterns, the body's internal functions (such as lymphatic drainage), and an overall betterment of physical health.  Breathing during these releases is imperative - we'll show you how calming your sympathetic nervous system (fight or flight responses) will help you get deeper into chronic tension and enable you to relax into tight areas.  Take the concept of meeting pressure with soothing breath into your every day life, and deal with daily stress in an applicable way.  

You can complete the course in as many or as few days as you'd like - we recommend completing all 7 sections together or breaking them up into upper and lower body.  You can repeat this course as many times as you'd like - after the third time of going through the sequence you'll start to notice major shifts in your body awareness and it's ease of mobility. 

Who this course is for:

  • This course is designed for people of all levels and body types experiencing any body tension, tightness, dysfunction, or pain. Especially useful for those suffering from chronic symptoms of immobility and discomfort
  • If you want to move with greater ease, have a greater range of motion, and feel overall improved, this course will be useful to you


Holistic Practitioners
-Fitsom - A Fit State Of Mind
  • 4.2 Instructor Rating
  • 524 Reviews
  • 17,194 Students
  • 1 Course

The human body was designed to move, not sit for a majority of our waking day. In fact, scientists are finding that sitting too much with poor posture has become an epidemic in our society; it’s causing an overwhelming number of us to have back pain, tension headaches, neck and shoulder tightness, immobility and exercise related injuries.

The fitness industry isn’t doing much to address, or even acknowledge, the problems of immobility and it’s negative affects on the body. It’s no wonder people don’t see the results they expect or hurt themselves exercising at other gyms when such an important factor is neglected.While the industry is slow to adapt, we’re taking the lead on this.

We need to be smarter about how we approach fitness to correct dysfunction in the body and really thrive in our quests for better health and movement. It requires a strong focus on body rehabilitation first in order for you effectively work toward your fitness goals.

Not Your Typical “Gym”

Unlike other gyms in the area, we challenge age-old norms of the fitness industry and approach fitness with a fresh angle. No other gym or fitness facility in Sacramento addresses mobility and imbalances of the body like Fitsom Studios. Our unique program will educate and empower you to move better, address pain and discomfort, and minimize injury so you can maintain an active, healthy lifestyle. We train you to build strength and endurance the way your body was designed to move and function. The overall aim is to help you build the best possible foundation for the achievement of any fitness goal.

Our 4 Core Principles

Rehabilitation – Check yourself before you wreck yourself

Before you can start a group class, we need to start by assessing your body for any problem areas pertaining to lack of mobility, muscle tightness, pain or past injuries. Rehabilitation is a core component of our process because it helps to restore balance to the body and increase mobility that has been compromised from living in our sitting culture. This will set you up with a solid foundation to move forward in your healthful journey — while minimizing risk of injury. Your body needs to be able to move well in order to effectively perform fundamental movement patterns in our workouts.

Efficiency – Mind and muscles working together as one
Athletic performance is more than just having a good looking body. If you can train the muscles to work together more efficiently, then you can run faster, jump higher, and simply perform better. As or us, the most efficient way to help your muscles work together better is to look at all aspects of the human body together, especially the brain.

Empowerment – Learn a fundamental set of tools to be control of your health
A large focus of our program is to empower you with the tools you need to establish a foundation for your well-being and ability, whether that’s at the studio or out in life. We provide you with a platform for understanding functional exercise as well as the inner workings of the human body.

Longevity – Develop a lifetime fitness habit
“Working out” can feel like an uphill battle. Despite the effort, it feels like you end up taking one step forward and two steps back with reoccurring pain and flare ups. The core focus of our program is based in longevity to make sure that you’re always progressing. The workouts, as well as the movements and exercises we teach, are all designed to support long term health and efficient strength. Instead of purely aiming for short term goals like lifting more weight, the long term goal for all of our clients to to move under more control with better efficiency.

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