Have you noticed the spikey balls in our reception area? Have you ever wondered what they are and what you do with them?
Spikey balls are great tools to have at home to massage your muscles yourself, without a massage therapist or osteopath. Perfect to use between appointments to help prevent tightness and pain from returning.
Benefits of Spikey Balls
Reduce muscle tightness and improve blood flow to muscles. Great to use after sitting at your desk for long periods of time
By reducing muscle tightness, they can in turn improve joint movement, if it is being restricted by tight muscles
Using spikey balls can also help reduce headaches caused by muscle tension
They are small enough to carry with you to the gym, work or if going on a holiday
How to Use a Spikey Ball
Place your spikey ball against a wall or on the floor and lean onto the ball, with the ball on the muscle that you want to target. Use your body weight to alter the pressure of the ball. If you find a particularly tender spot, hold the ball on that area for around thirty seconds or until you feel the muscle relax. It is usually best to start with the spikey ball on the wall, and then progress to laying on the spikey ball on the floor, if the pressure isn’t firm enough.
There are many muscles that you can use spikey balls on, but here are some common ones:
Place the ball on the upper, back part of your shoulder. Lean your weight into the ball. You can lift and lower your arm to increase the release of the muscle. This can be done leaning against the wall, or on the floor.
2. Upper Back
Place the spikey ball between your spine and your shoulder blade where the strip of muscle is located. If standing against the wall, bend and straighten your legs to roll the ball higher or lower along the muscle.
If you’re laying on the floor, ensure your knees are bent, and use your legs to roll your body up and down to target different areas of the muscle.
Place the spikey ball on a desk or table and roll your forearm on the ball. You can add pressure by using your other hand. Place your other hand on top of your forearm and press down to alter the pressure.
4. Gluteal Muscles
If leaning against the wall, place the spikey ball over your gluteal muscles at the back of your hip. Ensure that you don’t place it directly over your hip bone.
If laying on the floor, bend both knees, and place the spikey ball over the same muscles. It is best to use one spikey ball on each hip if laying on the floor. Gently slide from side to side to release the muscles.
This can be great for those with plantar fasciitis or those who tend to get swelling in their ankles and feet.
Start with the spikey ball under the ball of the foot, then slowly roll your foot over the ball, until it is at your heel. Start back at the ball of the foot and repeat if necessary. You can do this while standing or sitting down.
We hope this helps to give you a better understanding of what spikey balls are and how they can help with your aches and pains. Spikey balls are also available to purchase at take2health.
Please consult your osteopath or general practitioner before using a spikey ball.