How to use a Spiky Massage Ball
Today I’m going to be talking about spiky balls or trigger point balls.
Here we have two spiky balls. There are about three or four different sizes.
The large one’s about a 10cm ball and this one is a 7.5.
This one is the one we commonly use because it’s very portable and it gets
into all the areas that we need to get into. You’ll see it’s nice and hard and
firm, and that’s what we need something that’s going to be solid that won’t break down.
Why is this so important? Because with all the things that you do
during the day, you get tight and sore in various groups, so this is a way of
managing yourself through all those problems. Particularly, if you’re into
training, before your training starts working out what’s stiff and sore, and
getting them loose before training and certainly after training to release all
those tight muscles from training. It’s a very useful aid.
What we’re going to do today is show you how to use the ball particularly on the areas around your
hip. It can be used in different other areas, but particularly when you’re in a
job where you’re sitting all day or where you’re training, you’re going to get really
tight and sore. Where do you get particularly tight and sore? That’s on the
outside of your thigh under your big gluteus maximus muscle, which is
the biggest glute muscle we have. Underneath that muscle is a lot of smaller
muscles that quite easily get tight through training and sitting down,
effectively restricting the rotation of your hip. It can affect the inside muscles,
your abductors, and also your hip flexors, and also cause problems around
the knee because of those overloads. It becomes your friend. You can then use
this ball to get into those tight deep muscles and release them.
When you use the ball I find it best to use it in standing although you can lay
down on the ground and use it there. Why I prefer standing is you have better
control over the movement of the ball and the pressure.
You’d be away from the door a little bit or a solid wall, you bend your knees,
put the ball on the wall and then lean against it and then gradually increase
your weight, and get nice and stable first. Once you’ve achieved that then you
start to roll around and try to localise the most tender spot. You can go up or
down or sideways to localise the sore spot. You can go right laterally or right
round to the back and what’s most important is that you find the tightest
and tenderest spot for you – that’s where you should be working. If it’s not sore and
tender then you’ve got to move around until you find that spot because you’re not
on the right spot. Once you’ve achieved in saying “yes, that’s the most tender spot”
then you can really start to work getting into it and even bounce on it to
really get a deep mobilisation of that soft tissue and just keep working into it.
Now there might be times when that spot is so tender you can’t put any
pressure, then work around the spot and gradually with time you’ll find you
can work into the most sore spot and once you get there you can sustain
the pressure and you can really bounce into it to release. I usually find about
three to five minutes work is enough to really release those tight muscle groups
and allow you to move more freely.
These spiky balls are very useful
additions to your training regime or just simple self-management.
They’re not expensive, they’re hardy, they last a long time and you can purchase these from any
of our physiotherapy locations including our Stepney Healthcare Hub
and our branches at Blackwood, Henley Beach and Morphett Vale.
Massage Ball Review
The massage ball is one of the newest pieces of fitness equipment to hit the fitness market. It has become popular because it allows you to keep your balance, reduce your stress level and has been shown to improve circulation. While there is some research that supports the use of this equipment for weight loss purposes, many are still skeptical of the effects that it has on the body.
If you are interested in trying the massage ball, you should keep in mind that the first step in doing so is finding a reputable provider. You should also make sure that you are buying the right one, as you do not want to end up paying more for a low quality product. After all, you don’t want to spend time in the gym or on a treadmill in order to benefit from the benefits of using a massage ball.
You will need to purchase a massage ball that has a flat bottom and is about one inch thick. If you do not have one of these items, then you can buy one on the Internet. Before you buy your massage ball, you should read the product description to make sure you are purchasing the right one.
The next step is to purchase a massage ball stretcher, if you would like to use it for a variety of exercises. The stretcher is made of rubber and is attached to the massage ball. This helps you to stretch the ball along the floor or other surface while you perform exercises.
If you are interested in using the massage ball for an exercise routine, then you should consider purchasing it. These types of balls have a flat bottom that allows you to stretch the ball while it is being used. Massagers are very convenient and they make performing exercises much easier and more enjoyable.
Massage balls are relatively inexpensive and easy to use. If you are looking for a way to reduce stress and get into better shape, then consider buying a massage ball. You can easily find a reputable provider by doing a little research online.
Using a massage ball for relaxation purposes will increase the amount of stress that you are able to relieve. You will find that the ball will feel good and it will feel much better for you. The ball will also help to increase blood circulation, which will help you feel relaxed and reduce the amount of stress that you are feeling in your body.
You will also want to make sure that you are using the massage ball correctly. If you are not using it the right way, then you will not receive the best results. You should make sure that the ball is placed on a flat surface, such as a table. When using the ball, you should roll it on the floor so that it is in line with your body.
The last thing that you will want to do when using the ball is to make sure that you are not stretching too much while you are using it. This can cause the ball to feel uncomfortable and it can cause the ball to hurt.
Author: Dr. Dave MilesAll information provided by Community Clinic Association clients and approved by Dr. Dave Miles.
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