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  • Writer's picture Sporty Healthy Habit



If you are prone to muscle discomfort and tension, you can add a massage ball to your daily workout routine; this will aid in the removal of knots and soreness generated by everyday activities in your muscles; you should do this in 1-3 minutes because prolonged daily use can cause too much strain on the muscle tissue.

It will take longer to use a massage ball to relieve existing muscle soreness. The main goal of utilizing the massage ball is to use the ball to capture the knot in the muscle and reduce body pains caused by the knot. As a result, using the massage ball will provide relief. You can accomplish this in 5-10 minutes. It should not be too much because it may place too much pressure on your muscles, causing different problems.

massage balls for hand
massage ball


Using a massage ball for the Trigger point will help you feel better and increase mobility. Even while trigger point treatment isn't delightful while doing the exercises, it will significantly relax your muscles and relieve tension after just one session. After the exercises are performed, the soothing effect will occur, and the results will remain throughout the day, if not longer. The most excellent time to use a massage ball for trigger point therapy is after a workout or whenever you are in discomfort during the day. Trigger point therapy will benefit you even if you aren't in pain. For best results, repeat these exercises a few times per week.

A massage ball can help reduce muscle inflammation, improve recovery and performance, improve range of motion and flexibility, and relieve muscle soreness. Massage balls allow us to dig deep into the muscles, breaking up knots and kinks and releasing tense muscles that may be causing physical imbalances.


  • Before each activity, gently massage any tight spots. DO NOT roll straight on an injury if you have one. Roll away from it instead.

  • Always avoid making touch with your spine when doing upper body movements.

  • Throughout each exercise, pay close attention to your form.

  • Insert the ball in your troublesome areas, discover the place of pain and discomfort, hold the ball there, perform some deep breathing, and do your most challenging to relax INTO the ball.

  • Using a massage ball can be a daily tool for most people.

  • If rolling during any activity causes too much pain, skip the rolling section and apply as much pressure while keeping the massage ball in that spot.


Using the ball quickly relieves muscle stress. It's a simple method to relax and feel less anxious. If you spend a substantial portion of your day sitting, soreness or discomfort in regions such as your neck, lower back, and hips is likely to be familiar.

Find a tennis ball, stuff it in your purse or bag, and bring it to work tomorrow to give yourself a mini-massage in the middle of the day.

Here's a short five-minute technique that will reduce tension in each of your pain areas while you're at work:

  • Begin by warming up by standing next to your desk and using it (or a chair) for support. Pull the left knee as high as you can while standing on the right leg (hip flexion). Up towards the right knee, flex the right toe. Take five deep breaths in this position, standing tall and gazing forward. Continue to draw your knee upwards while activating the left leg, glute, and quad. Rep on the other side.

  • Strengthen your hamstrings by putting the ball underneath your right thigh and flexing your right foot upwards. From side to side, rock the right leg. Rep on the other side. Depending on your tight places, you can place the ball higher or lower under the leg.

  • Work on your Lower back: Place the ball in the center of your lower back, away from the spine, focusing on the two muscles on either side of the divide. The ball should be wedged between the back of your seat and your back. Massage the muscles along the spine's side by pressing back into the ball and massaging yourself into it.

  • Massage your upper back: Place the ball on the upper back, again to the side of the spine, and massage side to side while sitting in your computer chair.

  • Work on your shoulder: Place the ball between your right shoulder blade and your spine in a tight spot. Lean against the wall, pressing your body on the ball, then walk your feet a few steps away from the wall to create an angle in your body. Maintain a level head. Place your right hand on your right leg, raise it above your head, and lower it. Rep on the other side.

  • While standing with your back to the wall, place the ball on your back right side, precisely behind your hip bone. Push your hips back into the ball while leaning against the wall and turning your right leg out on a diagonal. Keep your torso straight and bend towards your right toe, then rinse. You can also massage your hips from side to side while twisting them from left to right.

massage balls for arms
massage ball


You can encourage the massage Ball to target those deep trouble spots while stimulating your muscles to relax by utilizing pressure and particular movements. If you have a recent accident or trauma that damaged the skin, caused joint inflammation, or left you seriously bruised, DO NOT USE YOUR SPIKEY BALL. Sit or lie on your Spikey Massage Ball and apply pressure to a tight muscle using your body weight.

Follow these easy steps to utilize a massage ball effectively:

  • Place the ball between your neck and shoulder blade with your back against a wall. Roll up and down or sideways by gently leaning against the wall. Hold your breath to release any knots you find.

  • Standing with the Spikey Ball between your upper back muscles and a wall, roll over the ball with your body weight, providing pressure to any tense regions.

  • Rub the ball across your upper trapezius muscle with your opposite hand (the slope of your neck into your shoulder)

  • Begin by placing the ball on a tender place in your buttock and applying pressure with your body against the wall. Roll up and down and sideways to find the sore place; it may be necessary to turn the body entirely to the side so that the ball presses against the side of your hip. Take care not to press against any bones. You can also perform this while lying down on the floor or sitting in a chair.

  • With your knees bent and feet firmly positioned on the ground, lie on your back. Place your massage ball beneath your buttocks and roll it around gently until you find a trigger point. Allow your knee on the affected side to drop out to the side to increase the pressure.

  • Remove your shoes and lightly step onto the ball, whether sitting or standing. On the bottom of your foot, roll the ball back and forth. Place the massage ball beneath your foot and move it from your heel to your toes with your body weight through the foot.

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