Benefits of Massage Balls: Releasing Tension, Knots and Myofascial Release
MASSAGE BALL Types
There are many different types of massage balls, varying in size, material, firmness and there is always the double ball aka the peanut massage ball. Basically the material and firmness/density comes down to personal preference of how deep and how hard you want to work your muscles. If you are new to using massage balls, start on the softer side to ease yourself into rolling out your muscles. Using a massage ball can be painful at times and you want to make sure you are not bruising or damaging your skin to get to the underlying muscles.
Size does not matter too much, but if you get a large ball it may be difficult to get into the soft tissue close to bone prominent parts of your body such as the scapula area. Generally smaller is better for getting into deep knots in your muscles.
USING THE MASSAGE BALL
Using a massage ball can release the affected facial, which sits under the skin and is a thin layer of connective tissue that covers all the organs and muscles. Tight or damage fascia can pull muscles and then joints out of alignment, which can cause pain and joint dysfunction. Some examples of how to use the ball:
- Glutes – standing at a wall, place the ball in the center of the glute. Push in hold tight areas 30sec. each, can also move the leg up and down while releasing.
- Hamstring – sit on a chair high enough so your foot can hang. Lean forward at the hips while sitting with the ball under the hamstring, hold 30 sec. flex and extend the leg.
- Upper trapezius – with the ball on the wall, lean into tight areas where the muscles extend from the neck into the upper back, watch that you do not push into any bony areas. Try to relax into restricted muscles, hold 30 sec
- Chest and shoulders – stand at a wall with arm extended straight behind you. Place the ball in the chest muscle, close to the armpit, relax into tight areas, hold any particular spots that feel tight for 20-30 seconds and then keep rolling.
- Plantar fascia – sit and place ball under arch of foot, lean into the ball, roll into tight areas. hold any particular spots that feel tight for 20-30 seconds and then keep rolling.
The best time to use a massage ball is after your work out. If you are using the massage ball in a deep manor, you should only use it 2-3 times a week on any particular area. If you are keeping the massage roll out a little more gentle it can be done every day. If you have cause yourself any bruising in an area, discontinue use until the area has healed.