HOW A LITTLE BALL DELIVERS BIG RELIEF FROM PAIN & STRESS

The average American clocks 11 hours per day sitting—and this leads to stiff, tense muscles and chronic pain. The key to breaking free from this pain trap, says Ofer Wellisch, M.D., chief of pain medicine at Stamford Hospital in Connecticut, is a mind-body approach. He explains, “Using this ball method combines mindfulness with stretching, allowing the muscles to relax and release.”

Over time, using the ball also helps the muscles stay loose. “It teaches you to stop holding yourself so tight, and when you do that, your body begins to self-adjust,” explains Elaine Petrone, who created The Miracle Ball Method and worked with Dr. Wellisch to design a program for his pain patients. The bonus: Free from stiffness, you’ll stand taller for an instant slimming effect.

To get started, follow Ruth’s lead and try these movements three times per week. All you need is a squishy ball the size of a grapefruit. To learn more, pick up Petrone’s book, The Miracle

Ball Method ($13, Amazon.com), which comes with two balls.

Neck on the Ball

This position releases tension from the

trapezius and scalenus muscles, which support the head.

TO DO: Lie flat on your back. Lift your head up with one hand and use the other to place the ball where the base of your skull meets the top of your neck. Release the weight of your head onto the ball. Hold for 2 to 3 minutes.

Elbow on the Ball

Relaxing your arm on the ball loosens the muscles along the back and top of the shoulder and the side of the neck.

TO DO: Lie flat on your back. Make a right angle with your tighter arm and place the ball under your elbow. Release the weight of your arm and shoulder onto the ball. Hold for 2 to 3 minutes. Repeat on the other side.

Ribs on the Ball

This loosens the rhomboid muscles and the latissimus dorsi to release tension and eliminate pain in the upper back.

TO DO: Lie on your back with your knees bent, feet on the floor. Roll onto one side and place the ball in the center of your back, about an inch below your shoulder blades, then roll back over so you are on top of the ball. Relax your weight on the ball. Hold for 2 to 3 minutes.