Tools for Stretching & Muscle Tightness

Muscle tightness can lead to muscle tears and other types of injuries during exercise. Before participating in physical activity, warm up your muscles and connective tissue with a light form of cardio and a series of stretches. Stretching your muscles can help you increase your range of motion and flexibility. Stretching can also help reduce the risk of injury on the court or in the field. You can stretch anywhere without the assistance of tools, but a few key pieces of equipment can help you stretch more safely and effectively.

Tennis Ball

• A tennis ball is a simple stretching tool easy to have on hand. Just toss one in your gym bag so you can be ready and warmed up for exercise wherever you are. Because it is small, the tennis ball can be used to target specific muscles that may be tight or sore. Simply roll the tennis ball over the tight muscle you wish to loosen. Use the ball to increase pressure on a certain area, working it deeply into the muscles. This tool can be used most effectively on your upper back and calf muscles and you can also use it to loosen the glutes and hip flexors.

Swiss Ball

• The Swiss ball, also called an exercise or fitness ball, is a large ball that can be used to stabilize your stretch. If you lie on your stomach on top of a Swiss ball, you can lengthen the muscles in your back, for example. Flipping over on your back allows you to stretch your abdominals. Sit on the ball to stretch the upper and lower body muscles. In addition to stretching, exercise balls can be used for doing strength exercises.

Foam Roller

• A foam roller is a unique tool to stretch with. It is a long and cylindrical piece of foam that can help release muscle tension. Roll it underneath the area you wish to target, using your body weight to create pressure. Roll until you feel the tension begin to release.

Resistance Band

• A resistance band can help you with a variety of stretches by providing extra tension to a certain stretch. For example, to stretch your hamstring and calf muscle, lie on your back and wrap the band around the bottom of your foot. Straighten your leg to feel the extra tension created by the band. If your flexibility is limited and you have difficulty reaching certain parts of your body, the band can be used to compensate for this limit. The resistance band can also give you more control in stretching. The bands are available in a variety of resistance levels and are convenient to store in a gym bag so you can stretch wherever you go.