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  • Writer's picture Sporty Healthy Habit


A massage ball can help loosen the connective tissue around your muscles, which might get stiff from long periods of sitting, bad posture, or home exercise. You can use the ball to massage trigger points in the hands, forearms, triceps, and wrist for self-myofascial release.

Stress Balls used on hand
Stress Balls


The majority of the muscles in the hands begin at the elbows; therefore, when massaging your hands with a massage ball, you must also work your wrists and forearms to ensure that every portion of the writing is evenly relaxed.

  • Put a ball on a table or desk and press your hand on it.

  • Roll your hand in a circular motion from the bottom to the side, over the calluses beneath your fingers, under your thumb, and then back around.

  • Do these 5 to 10 times more, giving slightly more pressure if necessary and pausing to hold the Massage ball in the most tender areas.

  • Massage the center of the hand with smaller circles after rolling the periphery.

  • Repeat 5 to 10 times, pausing and holding at your tender places.

  • Switch hands and do it again.

  • keep an eye out for massage ball trigger points and apply some pressure.

Here are steps on how to use a Massage Ball to massage and assist muscle recovery in your wrist:

  • Squeeze a massage ball tightly in your hand.

  • As you forcefully bounce the ball to the ground, flex your wrist up and down. Catch the ball with your palm pointing down when it bounces back up.

  • Tighten your grasp and do it again. Do 20 bounces with this hand, then swap to the other hand and repeat.


Forearms can get hurt at home due to their regular use in practically all physical activities and movements. Arm discomfort can also result from joint injuries, sports injuries, overuse diseases, fractures, and compressed nerves. The Massage ball trigger point is fantastic for the forearms and is ideal for aiding muscle recovery in these areas.

If you want to do a forearm Self-Myofascial Release using a Massage Ball. Here are the actions to take:

  • Sit on a bench with one hand on a massage ball.

  • With an open palm, press the massage ball on the inside of your forearm.

  • Alternatively, instead of using your second hand to apply pressure to the massage ball, use a table or a wall.

  • Roll the massage ball back and forth with it pinned against your forearm. Because the massage ball has a tiny circle, it may be easier to work in small parts.

  • Roll for 30-60 seconds before changing arms.

  • To raise the pressure even further, deliberately extend the hand to stretch the wrist flexors.

  • While sitting on the bench and holding a massage ball in one hand.

  • With an open palm, press the massage ball on the outside of your forearm.

  • Roll for 30-60 seconds before changing arms.

  • Actively flex the hand to stretch the wrist extensors to raise the pressure even more.

  • Another approach to using a massage ball trigger point for muscle recovery on your forearm is as follows.

  • Take a seat on the floor with one arm on your knee. Apply the massage ball to the inside of your forearm.

  • Press the ball down with your hand and move it in circular motions. Repeat the process on the other side.

  • If you come across a tight area, stay there until it relaxes.

Squeeze stress ball on hand to relief hand pain
Squeeze stress ball


The triceps muscles travel along the backs of the upper arms, collaborating with the biceps to allow for forearm flexion and extension. The triceps, located between the shoulder and the elbow, can produce pain or discomfort in these locations if they become overly tight, restricting performance and range of motion. On the other hand, a massage ball trigger point can aid in the myofascial release of triceps tension.

Using a massage ball to massage your triceps can help you get rid of trigger points while also ensuring muscle recovery in your elbow and shoulder.

  • Begin by locating a chair and a table, which should not be difficult.

  • Place your massage ball on the table with your arm bent over it.

  • To begin, stay in this position and roll the length of your triceps. Get right up under your shoulder and down to your elbow.

  • Move a little left and right to strike those places indeed.

  • If you find a region that appears to be more painful than the others, hold it until you feel a release.


  • Set the massage ball down on a hard surface.

  • Then, on the massage ball, lay the underside of your wrist, right at the palm. Throughout, keep your fingers spread and your hand active.

  • Roll the massage ball down the bottom of the forearm a few inches before returning it to the wrist. You have control over the amount of pressure that is applied.

  • Avoid putting too much pressure on the joints, resulting in numbness and tingling; this should take 5-10 minutes.

  • Gently move the massage ball along the bottom of your palm from right to left; this will affect your hand muscles, which are prone to tightening due to repetitive actions and extended gripping.

  • Do this for another 5-10 minutes.

  • Squeezing a massage ball is another simple approach for massaging your wrist to aid muscle recovery and myofascial release. Here is how to go about it

  • In the palm of each hand, place one massage ball.

  • Squeeze each ball as tightly as possible. Reduce the pressure if you experience pain in your wrist or fingers when squeezing.

  • Hold for 5-10 seconds before releasing the stretch.

  • Take another five seconds to rest your hands before resuming the process.

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