{"id":4037,"date":"2026-10-23T23:21:30","date_gmt":"2026-10-23T23:21:30","guid":{"rendered":"https:\/\/olylife.international\/uncategorized\/daily-saturday-spotlight-tennis-ball-self-massage-2026-10-24\/"},"modified":"2026-10-23T23:21:30","modified_gmt":"2026-10-23T23:21:30","slug":"tieu-diem-hang-ngay-thu-bay-tu-massage-bang-bong-tennis-2026-10-24","status":"publish","type":"post","link":"https:\/\/olylife.international\/vn\/suc-khoe\/tieu-diem-hang-ngay-thu-bay-tu-massage-bang-bong-tennis-2026-10-24\/","title":{"rendered":"\u0110i\u1ec3m nh\u1ea5n ng\u00e0y th\u1ee9 B\u1ea3y: T\u1ef1 massage b\u1eb1ng b\u00f3ng tennis \u2014 M\u1ed9t b\u00e0i t\u1eadp nh\u1eb9 nh\u00e0ng 10 ph\u00fat cho vai, l\u01b0ng v\u00e0 b\u00e0n ch\u00e2n b\u1ecb c\u0103ng c\u1ee9ng"},"content":{"rendered":"<p>Nh\u1eefng ng\u00e0y d\u00e0i ng\u1ed3i l\u00e0m vi\u1ec7c \u1edf b\u00e0n v\u00e0 nh\u1eefng bu\u1ed5i s\u00e1ng m\u00f9a thu se l\u1ea1nh c\u00f3 th\u1ec3 khi\u1ebfn vai, l\u01b0ng tr\u00ean v\u00e0 b\u00e0n ch\u00e2n c\u1ea3m th\u1ea5y c\u0103ng c\u1ee9ng. \ud83c\udf3f S\u1ea3n ph\u1ea9m n\u1ed5i b\u1eadt tu\u1ea7n n\u00e0y l\u00e0 m\u1ed9t trong nh\u1eefng c\u00f4ng c\u1ee5 t\u1ef1 ch\u0103m s\u00f3c b\u1ea3n th\u00e2n \u0111\u01a1n gi\u1ea3n nh\u1ea5t, v\u00e0 c\u00f3 th\u1ec3 b\u1ea1n \u0111\u00e3 c\u00f3 s\u1eb5n m\u1ed9t c\u00e1i trong ng\u0103n k\u00e9o r\u1ed3i: <strong>m\u1ed9t qu\u1ea3 b\u00f3ng tennis b\u00ecnh th\u01b0\u1eddng<\/strong>.<\/p>\n<h2>V\u00ec sao qu\u1ea3 b\u00f3ng tennis l\u1ea1i hi\u1ec7u qu\u1ea3 \u0111\u1ebfn v\u1eady<\/h2>\n<p>Qu\u1ea3 b\u00f3ng tennis \u0111\u1ee7 c\u1ee9ng \u0111\u1ec3 \u1ea5n v\u00e0o nh\u1eefng \u0111i\u1ec3m c\u0103ng c\u1ee9ng nh\u01b0ng \u0111\u1ee7 m\u1ec1m \u0111\u1ec3 t\u1ea1o c\u1ea3m gi\u00e1c tho\u1ea3i m\u00e1i. V\u00ec k\u00edch th\u01b0\u1edbc nh\u1ecf, n\u00f3 c\u00f3 th\u1ec3 ti\u1ebfp c\u1eadn nh\u1eefng n\u01a1i m\u00e0 con l\u0103n x\u1ed1p kh\u00f4ng th\u1ec3 t\u1edbi, ch\u1eb3ng h\u1ea1n nh\u01b0 v\u00f9ng gi\u1eefa hai b\u1ea3 vai ho\u1eb7c v\u00f2m b\u00e0n ch\u00e2n. T\u1ef1a ng\u01b0\u1eddi v\u00e0o t\u01b0\u1eddng ho\u1eb7c s\u00e0n nh\u00e0 gi\u00fap b\u1ea1n ki\u1ec3m so\u00e1t ch\u00ednh x\u00e1c l\u1ef1c \u1ea5n c\u1ea7n d\u00f9ng.<\/p>\n<p>Nghi\u00ean c\u1ee9u v\u1ec1 c\u00e1c d\u1ee5ng c\u1ee5 t\u1ef1 massage ch\u1ee7 y\u1ebfu t\u1eadp trung v\u00e0o con l\u0103n x\u1ed1p, m\u1ed9t phi\u00ean b\u1ea3n l\u1edbn h\u01a1n c\u1ee7a n\u00f3. M\u1ed9t ph\u00e2n t\u00edch t\u1ed5ng h\u1ee3p n\u0103m 2019 trong <em>Nh\u1eefng ti\u1ebfn b\u1ed9 trong sinh l\u00fd h\u1ecdc<\/em> (Wiewelhove v\u00e0 c\u00e1c \u0111\u1ed3ng nghi\u1ec7p) nh\u1eadn th\u1ea5y r\u1eb1ng vi\u1ec7c l\u0103n b\u00f3ng c\u00f3 li\u00ean quan \u0111\u1ebfn nh\u1eefng c\u1ea3i thi\u1ec7n nh\u1ecf, ng\u1eafn h\u1ea1n v\u1ec1 \u0111\u1ed9 linh ho\u1ea1t v\u00e0 gi\u1ea3m c\u1ea3m gi\u00e1c \u0111au nh\u1ee9c c\u01a1 b\u1eafp sau khi t\u1eadp luy\u1ec7n. Hi\u1ec7u qu\u1ea3 kh\u00e1 khi\u00eam t\u1ed1n, v\u00ec v\u1eady h\u00e3y coi qu\u1ea3 b\u00f3ng tennis nh\u01b0 m\u1ed9t c\u00e1ch d\u1ec5 ch\u1ecbu \u0111\u1ec3 gi\u1ea3m c\u0103ng th\u1eb3ng h\u01a1n l\u00e0 m\u1ed9t ph\u01b0\u01a1ng ph\u00e1p ch\u1eefa tr\u1ecb c\u01a1n \u0111au.<\/p>\n<h2>B\u00e0i t\u1eadp nh\u1eb9 nh\u00e0ng 10 ph\u00fat<\/h2>\n<ul>\n<li><strong>B\u00e0n ch\u00e2n (2 ph\u00fat):<\/strong> Ng\u1ed3i ho\u1eb7c \u0111\u1ee9ng, \u0111\u1eb7t m\u1ed9t tay l\u00ean m\u1eb7t b\u00e0n. T\u1eeb t\u1eeb l\u0103n qu\u1ea3 b\u00f3ng d\u01b0\u1edbi m\u1ed9t b\u00e0n ch\u00e2n, t\u1eeb g\u00f3t ch\u00e2n \u0111\u1ebfn c\u00e1c ng\u00f3n ch\u00e2n, r\u1ed3i \u0111\u1ed5i b\u00ean. \u0110\u00e2y l\u00e0 m\u1ed9t c\u00e1ch kh\u1edfi \u0111\u1ea7u bu\u1ed5i s\u00e1ng tuy\u1ec7t v\u1eddi.<\/li>\n<li><strong>Ph\u1ea7n l\u01b0ng tr\u00ean (3 ph\u00fat):<\/strong> \u0110\u1ee9ng d\u1ef1a l\u01b0ng v\u00e0o t\u01b0\u1eddng v\u00e0 \u0111\u1eb7t qu\u1ea3 b\u00f3ng gi\u1eefa c\u1ed9t s\u1ed1ng v\u00e0 m\u1ed9t b\u00ean x\u01b0\u01a1ng b\u1ea3 vai. Tuy\u1ec7t \u0111\u1ed1i kh\u00f4ng \u0111\u1eb7t tr\u1ef1c ti\u1ebfp l\u00ean c\u1ed9t s\u1ed1ng. G\u1eadp nh\u1eb9 \u0111\u1ea7u g\u1ed1i \u0111\u1ec3 l\u0103n qu\u1ea3 b\u00f3ng l\u00ean xu\u1ed1ng, sau \u0111\u00f3 \u0111\u1ed5i b\u00ean.<\/li>\n<li><strong>Vai (2 ph\u00fat):<\/strong> Di chuy\u1ec3n qu\u1ea3 b\u00f3ng l\u00ean ph\u00eda tr\u00ean x\u01b0\u01a1ng b\u1ea3 vai, g\u1ea7n g\u1ed1c c\u1ed5. Nghi\u00eang ng\u01b0\u1eddi v\u1ec1 ph\u00eda tr\u01b0\u1edbc, h\u00edt th\u1edf s\u00e2u v\u00e0 th\u1ea3 l\u1ecfng v\u00f9ng \u0111\u00f3 trong 20-30 gi\u00e2y.<\/li>\n<li><strong>H\u00f4ng v\u00e0 m\u00f4ng (3 ph\u00fat):<\/strong> Ng\u1ed3i xu\u1ed1ng s\u00e0n v\u00e0 \u0111\u1eb7t qu\u1ea3 b\u00f3ng d\u01b0\u1edbi m\u1ed9t b\u00ean m\u00f4ng. T\u1eeb t\u1eeb d\u1ecbch chuy\u1ec3n tr\u1ecdng l\u01b0\u1ee3ng c\u01a1 th\u1ec3 cho \u0111\u1ebfn khi t\u00ecm th\u1ea5y \u0111i\u1ec3m \u0111au, gi\u1eef nguy\u00ean t\u01b0 th\u1ebf \u0111\u00f3 v\u00e0 h\u00edt th\u1edf s\u00e2u.<\/li>\n<\/ul>\n<p><strong>Nguy\u00ean t\u1eafc v\u00e0ng:<\/strong> H\u00e3y nh\u1eafm \u0111\u1ebfn m\u1ee9c \u00e1p l\u1ef1c v\u1eeba ph\u1ea3i, kho\u1ea3ng 5 ho\u1eb7c 6 tr\u00ean 10. N\u1ebfu b\u1ea1n c\u1ea3m th\u1ea5y kh\u00f3 ch\u1ecbu ho\u1eb7c n\u00edn th\u1edf, h\u00e3y gi\u1ea3m \u00e1p l\u1ef1c. D\u1eebng l\u1ea1i \u1edf m\u1ed9t \u0111i\u1ec3m v\u00e0 h\u00edt th\u1edf s\u00e2u v\u00e0i l\u1ea7n. <a href=\"https:\/\/olylife.international\/wellness\/wednesday-wisdom-longer-exhale-2026-09-30\/\">Th\u1edf ra ch\u1eadm v\u00e0 d\u00e0i h\u01a1n<\/a> Th\u01b0\u1eddng th\u00ec c\u00e1ch n\u00e0y hi\u1ec7u qu\u1ea3 h\u01a1n l\u00e0 l\u0103n m\u1ea1nh.<\/p>\n<p><strong>M\u1eb9o nh\u1ecf khi ng\u1ed3i l\u00e0m vi\u1ec7c:<\/strong> H\u00e3y \u0111\u1ec3 m\u1ed9t qu\u1ea3 b\u00f3ng b\u00ean c\u1ea1nh khu v\u1ef1c l\u00e0m vi\u1ec7c c\u1ee7a b\u1ea1n v\u00e0 k\u1ebft h\u1ee3p \u0111\u1ed9ng t\u00e1c l\u0103n b\u00f3ng nhanh b\u1eb1ng ch\u00e2n v\u1edbi... <a href=\"https:\/\/olylife.international\/wellness\/daily-tip-tuesday-20-20-20-eye-break-2026-10-20\/\">Ngh\u1ec9 ng\u01a1i m\u1eaft theo chu tr\u00ecnh 20-20-20<\/a>. \u0110\u00e2y l\u00e0 m\u1ed9t c\u00e1ch d\u1ec5 d\u00e0ng \u0111\u1ec3 th\u00eam nh\u1eefng kho\u1ea3ng ngh\u1ec9 v\u1eadn \u0111\u1ed9ng ng\u1eafn v\u00e0o trong ng\u00e0y c\u1ee7a b\u1ea1n.<\/p>\n<h2>M\u1ed9t v\u00e0i l\u01b0u \u00fd nh\u1ecf<\/h2>\n<p>Tr\u00e1nh \u1ea5n v\u00e0o b\u1ea5t k\u1ef3 v\u00f9ng n\u00e0o b\u1ecb b\u1ea7m t\u00edm, s\u01b0ng t\u1ea5y, b\u1ecb th\u01b0\u01a1ng ho\u1eb7c c\u00f3 gi\u00e3n t\u0129nh m\u1ea1ch, v\u00e0 tr\u00e1nh \u1ea5n v\u00e0o ph\u00eda tr\u01b0\u1edbc ho\u1eb7c hai b\u00ean c\u1ed5, c\u1ed9t s\u1ed1ng ho\u1eb7c ph\u00eda sau \u0111\u1ea7u g\u1ed1i. C\u01a1n \u0111au nh\u00f3i, d\u1eef d\u1ed9i ho\u1eb7c g\u00e2y t\u00ea b\u00ec l\u00e0 d\u1ea5u hi\u1ec7u c\u1ea7n d\u1eebng l\u1ea1i. N\u1ebfu b\u1ea1n \u0111ang mang thai, \u0111ang d\u00f9ng thu\u1ed1c l\u00e0m lo\u00e3ng m\u00e1u, ho\u1eb7c b\u1ecb lo\u00e3ng x\u01b0\u01a1ng, ti\u1ec3u \u0111\u01b0\u1eddng k\u00e8m theo gi\u1ea3m c\u1ea3m gi\u00e1c \u1edf b\u00e0n ch\u00e2n, ho\u1eb7c \u0111ang m\u1eafc m\u1ed9t b\u1ec7nh l\u00fd \u0111au m\u00e3n t\u00ednh, h\u00e3y tham kh\u1ea3o \u00fd ki\u1ebfn b\u00e1c s\u0129 tr\u01b0\u1edbc.<\/p>\n<h2>T\u00f3m l\u1ea1i<\/h2>\n<p>M\u1ed9t qu\u1ea3 b\u00f3ng tennis, m\u1ed9t b\u1ee9c t\u01b0\u1eddng v\u00e0 m\u01b0\u1eddi ph\u00fat th\u01b0 th\u00e1i c\u00f3 th\u1ec3 l\u00e0 t\u1ea5t c\u1ea3 nh\u1eefng g\u00ec b\u1ea1n c\u1ea7n \u0111\u1ec3 gi\u1ea3m b\u1edbt c\u0103ng th\u1eb3ng cu\u1ed1i tu\u1ea7n. H\u00e3y th\u1eed b\u00e0i t\u1eadp n\u00e0y ngay h\u00f4m nay v\u00e0 \u0111\u1ec3 \u00fd xem vai c\u1ee7a b\u1ea1n c\u1ea3m th\u1ea5y th\u1ebf n\u00e0o sau \u0111\u00f3. \u2728 N\u1ebfu b\u1ea1n th\u00edch c\u00e1c ph\u01b0\u01a1ng ph\u00e1p t\u1ef1 ch\u0103m s\u00f3c b\u1ea3n th\u00e2n d\u1ef1a tr\u00ean \u00e1p l\u1ef1c, b\u1ea1n c\u0169ng c\u00f3 th\u1ec3 th\u00edch h\u01b0\u1edbng d\u1eabn c\u1ee7a ch\u00fang t\u00f4i v\u1ec1 <a href=\"https:\/\/olylife.international\/vn\/lieu-phap\/tham-bam-huyet-tri-dau-lung\/\">s\u1eed d\u1ee5ng th\u1ea3m b\u1ea5m huy\u1ec7t m\u1ed9t c\u00e1ch an to\u00e0n<\/a> v\u00e0 c\u00e1i nh\u00ecn c\u1ee7a ch\u00fang t\u00f4i v\u1ec1 <a href=\"https:\/\/olylife.international\/wellness\/daily-stretching-myths-2026-10-19\/\">nh\u1eefng l\u1ea7m t\u01b0\u1edfng ph\u1ed5 bi\u1ebfn v\u1ec1 k\u00e9o gi\u00e3n c\u01a1<\/a>.<\/p>\n<p><em>B\u00e0i vi\u1ebft n\u00e0y ch\u1ec9 nh\u1eb1m m\u1ee5c \u0111\u00edch cung c\u1ea5p ki\u1ebfn th\u1ee9c chung v\u1ec1 s\u1ee9c kh\u1ecfe v\u00e0 kh\u00f4ng ph\u1ea3i l\u00e0 l\u1eddi khuy\u00ean y t\u1ebf. N\u1ebfu b\u1ea1n b\u1ecb \u0111au dai d\u1eb3ng ho\u1eb7c m\u1edbi b\u1ecb ch\u1ea5n th\u01b0\u01a1ng, vui l\u00f2ng tham kh\u1ea3o \u00fd ki\u1ebfn chuy\u00ean gia ch\u0103m s\u00f3c s\u1ee9c kh\u1ecfe c\u00f3 chuy\u00ean m\u00f4n.<\/em><\/p>","protected":false},"excerpt":{"rendered":"<p>Long days at a desk and cooler autumn mornings can leave shoulders, upper back, and feet feeling tight. \ud83c\udf3f This week&#8217;s spotlight is one of the simplest self-care tools there is, and you may already have one in a drawer: a plain tennis ball. Why a Tennis Ball Works So Well A tennis ball is&#8230;<\/p>","protected":false},"author":2,"featured_media":4036,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_kad_blocks_custom_css":"","_kad_blocks_head_custom_js":"","_kad_blocks_body_custom_js":"","_kad_blocks_footer_custom_js":"","_kadence_starter_templates_imported_post":false,"_kad_post_transparent":"","_kad_post_title":"","_kad_post_layout":"","_kad_post_sidebar_id":"","_kad_post_content_style":"","_kad_post_vertical_padding":"","_kad_post_feature":"","_kad_post_feature_position":"","_kad_post_header":false,"_kad_post_footer":false,"footnotes":""},"categories":[71],"tags":[],"class_list":["post-4037","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-wellness"],"taxonomy_info":{"category":[{"value":71,"label":"Wellness"}]},"featured_image_src_large":["https:\/\/olylife.international\/wp-content\/uploads\/2026\/10\/daily-tennis-ball-self-massage-20261024.jpg",1344,752,false],"author_info":{"display_name":"Jenny Balmaceda","author_link":"https:\/\/olylife.international\/vn\/author\/helloolylife-international\/"},"comment_info":0,"category_info":[{"term_id":71,"name":"Wellness","slug":"wellness","term_group":0,"term_taxonomy_id":71,"taxonomy":"category","description":"","parent":0,"count":219,"filter":"raw","cat_ID":71,"category_count":219,"category_description":"","cat_name":"Wellness","category_nicename":"wellness","category_parent":0}],"tag_info":false,"_links":{"self":[{"href":"https:\/\/olylife.international\/vn\/wp-json\/wp\/v2\/posts\/4037","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/olylife.international\/vn\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/olylife.international\/vn\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/olylife.international\/vn\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/olylife.international\/vn\/wp-json\/wp\/v2\/comments?post=4037"}],"version-history":[{"count":0,"href":"https:\/\/olylife.international\/vn\/wp-json\/wp\/v2\/posts\/4037\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/olylife.international\/vn\/wp-json\/wp\/v2\/media\/4036"}],"wp:attachment":[{"href":"https:\/\/olylife.international\/vn\/wp-json\/wp\/v2\/media?parent=4037"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/olylife.international\/vn\/wp-json\/wp\/v2\/categories?post=4037"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/olylife.international\/vn\/wp-json\/wp\/v2\/tags?post=4037"}],"curies":[{"name":"trang web","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}