Massage Ball Information Sheet
The use of a tennis/massage ball can be very helpful for relief of tension and tight knots just about anywhere on the body. There are a variety of tools available in various shapes, round, rectangular, softer, harder, textured, and non-textured. Or you can simply employ the use of a good old fashioned tennis ball.
If you do use a tennis ball I would suggest the best and most effective kind for both size and feel are actually not tennis balls but can be found in a pet store or online. Look for balls that are specifically designed for a dog’s chew toy. These are a little smaller than an average tennis ball which makes them easier to manage and target specific muscles better but they are also slightly harder than an average tennis ball giving you a more solid pressure.
If using a ball on the shoulder/arm, legs, or feet, you should be able to place it under the muscle wherever it feels the most effective and roll on it targeting the specific muscle or muscle groups you wish to work on. When accessing anywhere on the back you can either lie on the floor and roll on it or back up against a wall and do the same. When rolling against a wall a good tip for not having the ball constantly slipping out is to put the ball into the bottom of a long tube sock then simply toss it over your shoulder and hold on to the end of the sock. You can roll away and not have to worry about the ball falling out onto the floor.
Another good tip to try for a sore neck is to replicate a “still point”. A still point is a temporary stop in circulation to the brain and spinal cord area that when taken away flushes fresh circulation back in. This can be very helpful for relief of tight neck muscles that can lead to headaches/migraines. To do this simply take two balls and slide them to the bottom of a long tube sock. Then tie off the end right where the two balls meet. This forms two round ridges which can then be placed right on the occipital ridge of the neck (just where the head meets the neck itself) trying to get one ball to rest on each side of the cervical spine. Lie down on it for 10-15 minutes and tension should ease away. You may feel a slight headache during this treatment or right after but once you finish and the circulation flows back in within a couple of minutes the headache should dissipate.
If you do use a tennis ball I would suggest the best and most effective kind for both size and feel are actually not tennis balls but can be found in a pet store or online. Look for balls that are specifically designed for a dog’s chew toy. These are a little smaller than an average tennis ball which makes them easier to manage and target specific muscles better but they are also slightly harder than an average tennis ball giving you a more solid pressure.
If using a ball on the shoulder/arm, legs, or feet, you should be able to place it under the muscle wherever it feels the most effective and roll on it targeting the specific muscle or muscle groups you wish to work on. When accessing anywhere on the back you can either lie on the floor and roll on it or back up against a wall and do the same. When rolling against a wall a good tip for not having the ball constantly slipping out is to put the ball into the bottom of a long tube sock then simply toss it over your shoulder and hold on to the end of the sock. You can roll away and not have to worry about the ball falling out onto the floor.
Another good tip to try for a sore neck is to replicate a “still point”. A still point is a temporary stop in circulation to the brain and spinal cord area that when taken away flushes fresh circulation back in. This can be very helpful for relief of tight neck muscles that can lead to headaches/migraines. To do this simply take two balls and slide them to the bottom of a long tube sock. Then tie off the end right where the two balls meet. This forms two round ridges which can then be placed right on the occipital ridge of the neck (just where the head meets the neck itself) trying to get one ball to rest on each side of the cervical spine. Lie down on it for 10-15 minutes and tension should ease away. You may feel a slight headache during this treatment or right after but once you finish and the circulation flows back in within a couple of minutes the headache should dissipate.
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