Peanut Ball Back Self-Massage

Each student makes a "peanut ball" by taping two tennis balls together and uses it lying down to massage the muscles on both sides of the spine. Students work on releasing back tension and owning their recovery.

How to play

1. Tape two tennis balls together with several loops of masking tape until they form a firm peanut shape (2 min).
2. Lying face up with knees bent, place it under the upper back, one ball on each side of the spine.
3. Lift the hips slightly and roll about 2 inches up and down for 1 min, hands behind the head.
4. Move the ball down about 1.5 inches each minute over three sections of the upper and mid back, pausing 20 seconds on tight spots (3 min).
5. Remove the ball, breathe with the back on the floor for 1 min, stand up, and do 5 shoulder rolls (2 min).

Rules

• The ball goes beside the spine, never on the vertebrae.
• Don't use it on the lower back or neck.
• Control pressure with your feet: if it hurts, lower the hips or stop.

Variations

Adaptations

• Limited mobility: use the ball against the back of a chair, shifting the trunk side to side.
• Tactile sensitivity or autism: use a single ball or put a folded sweatshirt between the ball and the back.
• Lots of built-up tension: 10 seconds per spot, alternating with slow breaths.

Learning goals

• Build a self-massage tool and use it safely.
• Reduce upper-back tension after activity or studying.
• Tell apart areas where pressure is safe from areas where it isn't.

Equipment for a class of 25

• tennis balls: 50
• masking tape: 3
• yoga mats: 25

Teacher tip

Pre-cut the tape into strips and check every placement in the first minute: the common mistake is putting it on the spine. Keep the peanut balls for future lessons.

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