Place the tennis ball on an elevated surface like a thick textbook or yoga block. Lie on the ball with the side of your face in the area where the upper and lower jaw meet. Open and close the mouth, allowing the ball to sink in to any tense areas. Repeat the motion for 30 to 60 seconds, and then switch sides
Posterior Shoulder
Pectorals
Piriformis
Place a tennis ball under one hip. Sit on the ball with your hands behind your torso and knees bent. Roll back and forth over the piriformis. Alter your body angles to hit the piriformis in different areas. Roll for 30 to 60 seconds and switch sides.
Plantar Fascia
Masseter Muscle
Place the sole of the foot on the tennis ball. Bear weight on the ball and roll back and forth between the heel and the toes. Go for 30 to 60 seconds and then switch feet.
Stand by the wall, placing a tennis ball on the wall at shoulder height. Push the pecs into the ball to hold it in place. Roll back and forth, then side to side. Roll for 30 to 60 seconds and switch sides.
Stand next to a wall with the tennis ball placed at shoulder height. Push the back of the shoulder beneath the scapula into the ball. Roll back and forth, working in small sections. Roll for 30 to 60 seconds and switch sides.
