How do massage balls work?
The massage balls work on fascia which is connective tissue that holds the structures of the body to each other. Fascia can get really tight and restrictive which may interfere with movement of muscle and other soft tissue structures and cause pain. But with massage ball rolling, one can release fascia which:
- Promotes blood circulation through the body
- Relieves tightness in the body from overuse, tension, inactivity, or trauma
- Allows for overall malleability and strength
- Allows for ease and more efficient movement
- Can realign body as muscular tension is relieved
- Can energize body overall
How do I use my massage ball set?
The massage balls can generally be used in the same areas that are massaged by a masseuse such as:
- Arches of feet
- Calves
- Outer shins
- Glutes
- Thighs
- Spine (double ball only along erector spinae)
- Psoas (lay on belly, place single ball just above hip crease)
- Pecs (single ball more targeted)
- Lats / lower arm pit area
- Upper traps
- Neck (double ball only to avoid vertebrae)
- Base of scull
- Forearms
- Hands
Double Ball: Use on vertical fascial planes through the body like the spine, calves, shins, thighs, bottom of feet and neck.
Single Ball: Targeted muscles as well as trigger points throughout body like the feet, butt, shoulders, neck, hip flexors and pecs. Because the massage balls are smaller than the foam roller, the concentration of force creates greater pinpointed pressure on the tissue at the top of the curve of the ball.
What are the various techniques for using the Massage Ball Set?
You can use your Massage Ball Set in three different ways:
- Hand (gentle): Holding the ball in the hand and rolling it on the muscle will provide a subtle massage while increasing proprioceptive awareness.
- Wall (medium): Using the ball against the wall is suitable for individuals who bruise easily, cannot handle intense pressure, or have difficulty getting on/off the ground due to injury or weight.
- Mat (intense): Rolling on the mat will be the most intense due to the gravitational pull of body weight on the ball. The ground position is great for targeting the tissue deeper.
What are the Dos and Don'ts of using a massage ball?
Do:
- Roll slowly and gently on the muscle
- Find a tight spot/knot and move in a circular motion for a few seconds, then stop all movement and apply gentle pressure to trigger point area while breathing deeply
Don’t:
- Don’t roll on injuries, bones, and/or organs
- Don’t tense the body because it creates an opposite release effect. If something feels uncomfortable ease pressure off the ball.
If you have additional questions, sign up for a Recovery & Stretch Class in the Live Virtual Studio to ask one of our trainers or schedule a free 15-minute consult with a P.volve trainer here.
