A Answers (1)
National Academy of Sports Medicine answeredAlleviate tired and sore hands after resistance training or anytime by performing a form of self-massage, called self-myofascial release (SMR), on the palms of your hands and forearms using a golf ball. Similar to massage, self-myofascial release is useful for locating and relaxing tender spots or 'knots' within your muscles that can be overactive and when irritated, will cause an increase in tension. To perform SMR on your hand, place the golf ball on a firm surface and position it under the palm of your hand. Next, while applying gentle pressure into the golf ball, simply roll the ball around underneath your hand making sure to focus on any tender spots. To address the forearms muscles, roll the golf ball on the topside and underside of your forearms with the opposite hand. Alternatively, if the golf ball creates too much pressure or discomfort, you can perform these same techniques with a tennis ball to decrease the intensity.