top of page
  • Writer's picture Sporty Healthy Habit


While working at home, regular upper body workout is essential for maintaining your upper body muscles and fascia healthy and supple. A home-based massage regimen with a massage ball can be a terrific addition to your list of good habits when combined with regular visits to a professional massage therapist, especially when muscle recovery is involved.

Massage Ball Spikes for chest, neck and jawline
Massage Ball Spikes


  • At the lower part of your skull, place your left hand, or the ball, behind your earlobe.

  • For around 10 seconds, gently move the ball or your hand in little circles.

  • Roll the ball around in your mouth.

  • As you open and close your mouth, press the ball against your jaw.

  • Come to a halt and gently press the affected area as though squeezing liquids from a sponge. Hold for two breaths before letting go.

  • Place the ball, or your hand, beneath the cheekbone at the temple mandibular joint while keeping your head tilted.

  • Roll the ball along with your temples while keeping your head inclined (side of the forehead)

  • For around 10 seconds, move your hand or ball in little circles.

  • Hold for two breaths and then release

  • Repeat the procedure at the jaw and the base of the skull.

  • Switch sides and repeat the process.


Due to the fact that the neck is a delicate area, there is need for myofascial release to aid muscle recovery when muscles in the neck get tensed and tight. However, there is need for caution when massaging with ball. When rolling around your neck, one thing to keep in mind is to avoid rolling the ball over the top of your spine or your throat i.e., front of your neck.

You can use a massage ball on your neck in two ways at home.

Here is how it is done:

1. Handheld

  • Press the ball against the sides of your neck with your hand.

  • Roll the ball up and down, focusing on the trapezius muscle's meaty area; this is on the side of your neck, close to where your shoulders meet.

  • Stop pushing the ball firmly against the trigger point when you feel a sore place. Set a timer for 30 to 1 minute of pressure.

  • As time passes, you should notice the discomfort and stiffness subside. Your neck may become hotter, and you may notice the ball sinking in. Be patient and avoid pushing too hard.

  • Move on to the next painful trigger point, and so on.

  • Repeat the process on the opposite side of your neck.

  • You can move the ball from the sides of your neck to the back if you have appropriate shoulder mobility.

2. Support from a wall or doorway

  • Lean against the wall with the ball at the top of your neck, just to the side of your spine.

  • Lift your body slowly until the ball reaches the top of your back.


Tight chest muscles can cause neck and back pain and poor posture. This area becomes highly congested, especially for persons who operate on computers and frequently have their arms forward. You can massage with a ball to relieve stiff chest muscles and aid tensed muscle recovery; this procedure relaxes overworked chest muscles caused by cell phone use, computer typing, and cooking. Tight chest muscles can cause neck and back pain and poor posture; it helps you breathe more easily and soothes your nervous system. Upper body workout with a massage ball helps with posture and movement.

Massage your chest muscles:

  • Take a position facing a wall or doorway.

  • Place a lacrosse ball near your armpit on your chest muscle. Between your upper chest muscle and the wall, place the ball.

  • Step forward past the wall's edge and slowly roll the ball across your chest and shoulders.

  • Once you've found a tender region, relax into it. You can glide your arm up and down the wall for added benefit. Continue to massage the region by moving slowly in small circles gently.

  • massage your upper chest muscle with the ball in your opposite hand

  • Switch sides and repeat.

Self-Myofascial Release for the Chest

  • Take a firm stand. Place the ball against your front shoulder.

  • Press the ball on your upper chest with your palm 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.


Rollerballs can also be used for muscle recovery in the shoulder regions. Here is how to use a rollerball for myofascial release of shoulder muscles;

  • Face a wall with the ball between your neck and shoulder blade.

  • Roll up and down or sideways by gently leaning against the wall. Hold your breath to release any knots you find.

  • Stand next to a wall and place a massage ball at shoulder height on the wall.

  • To keep the ball in position, press the back of your shoulder into it.

  • Roll the massage ball back and forth, wedged between your shoulder and the wall. Because the massage ball has a tiny circle, it may be easier to work in small parts.

  • Roll for 30-60 seconds before changing sides.

  • Pull your arm across your body with your opposite arm to enhance the intensity. To get a deeper stretch, extend your shoulder and flex your elbow.

Massage Ball Techniques for body pain relief
Massage Ball Techniques


You can use the massage ball to increase shoulder mobility. Here's how to use a massage ball to promote shoulder mobility.

  • Maintain a hip-width distance between your feet.

  • Place the resistance band in front of your thighs and hold it there.

  • Relax your shoulders and circle your arms behind you over your head.

  • Return this circle to its original place.

  • Perform 10-15 repetitions.


  • Lie down on your back, knees bent.

  • Place the massage ball between your trap and scapula under your back.

  • Move your arm on the same side as the ball, keeping it straight (to your side, then over your head).

  • Slightly adjust the ball's location to target any pain areas in the area.

  • on the obverse side

  • Give each side 30-60 seconds.

Recent Posts

See All


bottom of page