When to do massage ball exercises.

Trigger point therapy is best done after a workout or anytime during the day when you are experiencing pain. Even if you aren't experiencing pain, trigger point therapy will benefit you. Do these exercises a few times a week for maximum benefits. 

Benefits of Trigger Point Therapy Exercises.

Trigger point massage therapy helps to release constricted and tight areas in your muscles. It will relieve pain and help you improve mobility. Although trigger point therapy may not be a relaxing process as you are performing the exercises, it will relax your muscles and release tension considerably well, even with just one session. The relaxing effect will take place after the exercises are completed.

Foot

Start with the massage ball under the arch of your foot. Roll back and forth while pushing into ground with enough pressure to provide yourself with immediate relief from tight arches. The lacrosse massage ball (or spikey ball) even helps people who suffer from plantar fasciitis. Make sure you use it for at least 5 minutes daily and apply tons of pressure.

Throw the massage ball in the freezer and come home to a cold foot massage.

Calves

Sit on the ground or mat. Stretch out the leg you want to work while bending your other leg at 90 degrees. Place the massage ball underneath the calf you want to work at the top near the knee. Put both hands behind you on the floor to brace your body. Move your butt back and forth so the massage ball moves up and down your calf muscle. Focus on working 1 to2 inch sections of your calf for 10-20 seconds before repositioning.

Rotate your leg inward or outward to target other sections of your calf.

For added pressure place your other leg on top of the leg you’re working.

Hamstrings

Sit on the ground or mat. Stretch out the leg you want to work while bending your other knee at 90 degrees. Put the massage ball at the top of your hamstring muscles. Place your hands on the floor behind you, keeping your elbows straight. Lift off the ground and roll your leg side to side on the massage ball. Then, reposition the massage ball just above your knee and repeat the same side to side movement.

Make sure to be moving across the muscle not parallel to it.

Quads

Lie down on your stomach while supporting yourself on your elbows, similar to a plank position. Bring your right leg up, rotated out to the side of your body. Place the massage ball under your left thigh, with your leg extended and your toes pushing into the ground, giving you more leverage. Then, push with your toes forward and backward, rolling the ball into the target areas.

Take your time to find the problem/trigger points and focus on those points


Hips

Lie on your side that’s experiencing tightness, and then place your forearm on the ground while extending your leg. Bring your other leg over in front of you. Place the massage ball under your hip then put your hand on the ground in front of you. Move your hips around to release the tension in the tight areas.

Make sure to place the massage ball on soft tissue on the sides of your hips while avoiding direct contact with bone.

If it hurts too much try standing up and placing the massage ball between the wall and your tight areas. Move slowly back and forth focusing on the soft tissue of your hips.

Glutes

Sit on the ground with your knees bent, feet on the floor in front of you. Put your hands down on the floor behind you for support. Then put the massage ball under your left glute. Push off the ground with your hands and roll around until you find the sore spot and keep this position until you massage away the pain.

If you need a deeper massage, simply cross your leg you’re working over the opposite thigh while bending your elbow taking advantage of gravity.

Once you find the sure spot hold that position for up to 30 seconds.

Lower Back

Place the peanut massage ball vertically under your lower back. Then, roll side to side while breathing deeply. Make sure to target the entirety of your lower back. Once you reach points that are stiff, move slowly to massage away the pain.

Once you get to the spinal area lighten up on the pressure avoiding direct contact with bone.

Mid Back/Spine

Place the peanut massage ball horizontally midway down your back. Then, roll up and down by pushing into the ground with your heels while using your forearms against the ground to the sides of your body in order to stabilize yourself.

Make sure you move slowly and avoid direct contact with your spine.

Use the wall instead of the ground if you want less pressure.

Shoulders

Stand with your back against the wall. Place the massage ball between the stressed area and the wall. Push back into the wall using the pressure to release the pain. Move in small circular motions making sure you avoid direct contact with your scapula.

Put the massage ball into a long sock or stocking to aid in positioning the ball on your upper back.

For added pressure perform this massage lying down on your back and using gravity for pressure.

Neck

Lie down on the ground and put the massage ball behind your neck to the left of your spine, below your skull. Then, roll your head side to side making sure to avoid direct contact with your bones.

If you find a tight area hold the position for up to 30 seconds before moving again.

Forearms

Place the massage ball on a table then put your forearm over the ball. Press down with your forearm while rolling the ball from below your elbow to your wrist.

For added pressure use your opposite hand on the top of your forearm.

Do this exercise a few times a day if you’re constantly sitting at the computer using a mouse.

Chest

Stand facing the wall and place the massage ball on your upper chest. Press into the wall massaging your chest to release the pectoral major.

For added pressure perform this massage lying down on your stomach