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Relieve Soreness With Just a Tennis Ball


Feeling tight after a workout? The culprit may be trigger points or “knots” in the muscles that cause stiffness and limit mobility. The solution: Loosen knots after you train with self-massage regeneration moves. While foam rolls are often used for big muscle groups, a simple tennis ball can do the trick by targeting hard-to-reach smaller areas of the body.

Try working through the following movements on three common trouble areas each day to increase your mobility. For each rep, get in the recommended position and work through your muscle with the tennis ball for 20 to 30 seconds. Don’t forget to switch sides and repeat.

Hip Flexors

Bonus benefit: Relaxes a tight muscle that can otherwise inhibit sprinting speed.

Glutes and Piriformis

Bonus benefit: Improves hip mobility and reduces lower-back pain.


Bonus benefit: Prevents a forward rounding of your shoulders, which can increase your risk of injury.

Sarah Cayton, performance specialist, and Zachary Cohen, physical therapist, are both located at Athletes' Performance in Frisco, Texas.

Tags: Chest, Hip Flexors, Regeneration, Soreness, Glutes, Trigger Points