How To Use Massage Ball


woman doing yoga on stability ball

Massage ball can be used to relieve aches and pains by rolling it on the affected area. A massage ball can be used while you’re sitting at your desk, as well as while you’re waiting in line or watching TV.

You’ll be amazed at how much easier it is to get rid of tension in your shoulders, neck, back, hips and even your face with this simple tool. When buying a massage ball, look for one that has been constructed from high-quality materials and has some give when you squeeze it in your hand.

Step 1: Roll the ball under your feet

Begin with your feet on top of a massage ball. Tense and relax your muscles as you roll it up and down. Change directions after 15-20 passes for each foot to work out kinks in different areas.

You’ll likely feel immediate relief if you have plantar fasciitis or lower back pain because these are common ailments that cause pain in that part of your body. If not, move on to step 2!

Step 2: Roll the ball across your body

When you’re ready to get rolling, roll your massage ball across your body, pressing down and away from your body as you roll. Whether you decide to apply all of your pressure by yourself or use some sort of buddy system with a partner, it’s important to go gently.

You can also experiment with other patterns, such as up and down movements, elliptical patterns and lines. (Etiquette note: Don’t try out all those moves on yourself at once! Make sure that if you are using a buddy system that you alternate.)

For example: Lie on your back, knees bent at about a 45-degree angle and feet flat on the floor. Pressing downward through either side of the ball, roll upward toward one shoulder.

Step 3: Roll the ball on sore muscles

Using a massage ball is very similar to getting a professional massage. Begin by lying on your back with a ball placed under your lower back and another between your thighs. Then, roll it slowly across your body (from side to side and up and down) for about five minutes at a time.

When you’re finished, give yourself time to rest before repeating. If you experience any serious pain or discomfort while using these balls, then stop and consult with a medical professional as soon as possible!

Step 4: Roll the ball over your hands

Wrap your fingers around each of your hands so that they are covered by your palms. Roll each hand back and forth over top of a tennis ball or lacrosse ball, focusing on any parts of either hand that may be sore or stiff.

This type of massage is called passive mobilization, as it does not require you to work against any resistance, but rather lets gravity do all of the work for you.

Gentle pressure from both sides, front and back, loosens up all kinds of joints in both hands and wrists—not just where you are feeling pain now, but other places too that may be contributing to it over time.

Step 5: Roll the ball over joints and skin folds

Next, roll your ball over joints and skin folds. Take note of where it feels tight, and focus on that area as you move. If you have a shoulder injury or carpal tunnel syndrome, work to alleviate some of that pressure by using a massage ball on those areas.

Moving around slowly in order to really press into your body is key. Continue using slow circles and cross-body movements; you should feel tension release with each pass of your ball over tight muscles.

A standard tennis ball can be used instead of a massage ball if space is an issue. This can be done while seated at your desk or in bed at night before you go to sleep to allow time for maximum relaxation.

Step 6: Test it on your arms, legs, hands, and feet.

Start by finding some trouble spots. Some of these are obvious: a sore shoulder, tired feet, or a tight back. But you might also want to look for places where you tend to carry tension (this is usually in your neck and shoulders).

You may also want to test out pressure points on yourself; they can be found just about anywhere on your body.

To find them, simply place one hand on top of another and apply firm but gentle pressure. Then slowly move your hands around until you feel a spot that feels like it’s being gently pinched or kneaded—that’s a pressure point! Try massaging it with your ball. If it hurts too much, try using less pressure instead.

Step 7: Isolate specific muscles by rolling over them with a tennis ball.

The tennis ball is a great way to work out knots. Put it under your foot and bend over so that you’re looking at your toes.

Put pressure on that spot by gently rolling your body weight back and forth for about 30 seconds. Then, change positions: lie on one side of your body, then switch to the other side. Repeat until you’ve rolled over all of your muscles with a tennis ball.

9) The Benefits Of Using a Massage Ball

It’s good to remember that massage balls are not just for helping with tense muscles and common aches. While their benefits are physical, they can be used in a mental capacity as well, and may help you combat feelings of depression or anxiety that many people experience on a daily basis.

Some people may use them for meditation purposes; others for more psychological reasons. For example, you might find that some sort of personal crisis causes you to overuse your arms or shoulders more than usual—this can lead to tension and eventually pain.

Using a ball (or even some other instrument like a tennis ball) to focus on those areas is an easy way to work out some of those stresses before they cause bigger problems down the road.

Final Word

Using massage balls to relieve pain is a great way to keep your muscles healthy. Using a ball in two different ways can help you manage common aches and pains.

Start by placing your sore body part (such as an aching arm or leg) on top of the ball and then using gentle pressure, roll it around for about 20 seconds. Then, use light pressure to massage that area for about 30 seconds. Do these exercises three times daily until you feel relief from your pain.

If at any time you experience discomfort during use, discontinue immediately and consult with your healthcare provider. The second way to use massage balls is by holding them in your hands while sitting at a desk or walking around.

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Lynn

Lynn has been writing at our blog for over two years. She currently writes about topics such as sleep, massage therapy, and cooking. Recently, she has teamed up with other bloggers to write about their life stories. Lynn is also a certified massage therapist who loves to express herself through cooking recipes she finds on Pinterest or food blogs. Lynn's blog is an outlet where she can share her passions with others while encouraging them to live the best version of themselves.

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