We’ve mentioned Spikey Massage Balls before on the list of best selling therapeutic products we stock. As an effective tool for performing self-therapy and massage on a range of muscle related conditions, they are very popular with our patients and visitors to our studio. Spikey Massage Balls target trigger points, working on the *myo-facial system to improve blood flow, ease muscle tension, soreness and imbalances. They help with injury prevention and maximise muscle recovery.
*The myo-facial system includes both the muscle its fascia - the sheath that covers and connects the muscles, nerves, blood vessels and bones.
To get the best results:
- Position yourself on a relatively firm surface in a comfortable and stable position or on a yoga mat if you have one.
- Search for points of muscular sensitivity and focus on these areas.
- Relax the area you are releasing and breath normally.
- Use your body weight to apply pressure to the affected muscle by sitting or lying on the ball. It should feel like a good pain as the tension reduces.
- Begin gently and increase pressure gradually.
- Using pressure and specific movements you can target deep trouble spots and encourage your muscles to relax.
- Apply pressure for about 3 minutes at a time and use up to 3 times per day.
DO NOT USE your Spikey Massage Ball if you have a recent injury or trauma which has:
-broken the skin
-caused inflammation of a joint
If you start to experience pain that does not subside or increases please do not continue with these exercises until you have spoken with your chiropractor.
The best exercises to release common areas of muscle tension:
Foot and Calf Release
Release foot tension: Sit (for less pressure) or stand (for more pressure) with the Spikey Ball under the heel of your foot. Apply your body weight through your foot so as to roll the ball towards your toes, and then back to your heel again. Repeat exercise for a few minutes. This releases the connective tissue under the arch of the foot, a common area for tightness to occur.
Release calf tension: Keep pressing the ball of your foot on the spikey ball, then press your heel towards the floor. Hold this position for a couple minutes. Bend the knee slightly and repeat.
This one is great for office workers -releasing muscles that become tight from sitting at a desk. Upper back pain is often caused by tension in the rhomboid muscles, trapezius and levator scapulae. Relieving trigger points in these muscles will help to reduce neck and upper back pain as well as tension headaches.
Stand with your Spikey massage ball between your upper back muscles (between your spine and shoulder blades) and a wall. Lean into to the ball, and move up and down, using your body weight to apply pressure.
Lie on your back with your knees bent and feet flat on the ground. With your Spikey Massage Ball placed under your gluteal muscle, gently over the ball until you feel a trigger point to focus on. Rolling back and forth over this area, you can increase the pressure by allowing the knee on the effected side to drop out to the side. You can move the knee in an out for 8 repetitions.
Spikey Massage Balls are effective in targeting tightness in a wide range of muscles - there are always more exercises to try! Visit our studio if you would like to give the Spikey Massage Ball a go!