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The 7 Best Massage Ball Exercises You’ve Never Heard Of—Try Them Today

Massage Ball Exercises

Ever feel sore, stiff, or just plain tight? Self-myofascial release (SMR) is a fancy term for a simple fix: using pressure to melt away knots and boost mobility. And the best part? All you need is a massage ball.

These pocket-sized power tools are cheap, easy to use, and incredibly effective—whether you’re an athlete, desk jockey, senior, or gym junkie. Say goodbye to tension and hello to fast, feel-good relief right at home.

A study suggests [1] using a soft massage ball (SIRB) for self-massage to release tight muscles and reduce pain effectively.

1. Calf Roll

For this exercise, use a massage ball.

2. Sole Roll

For this exercise, utilize the use of a massage ball.

This exercise helps to release tension in the foot and can be especially helpful for those experiencing foot soreness or tightness.

3. Side Shoulder Rolls

For this exercises, utilize the use of a massage ball.

This exercise helps alleviate shoulder tension and improve mobility in the upper body.

4. Shoulder Back Roll

This exercise helps alleviate tension and improve flexibility in the upper back and shoulders.

5. Neck Roll

For this exercises, utilize the use of a massage ball.

This exercise helps release tension in the neck and upper back, promoting relaxation and increased flexibility.

6. Palm Roll

This massage ball exercises helps release tension in the hands and forearms, improving mobility and circulation.

7. Glute Roll

This exercise helps release tension in the glutes, aiding in muscle relaxation and improving mobility in the hips.

Important Note: Improper use of a massage ball on the gluteal area led to sciatic nerve injury [2]

Massage Ball for Trigger Points:

Doctor Jo suggests using the ball to relieve pain in common areas such as the calf muscles, glutes, and upper back by gently rolling it back and forth.

What Happens in Your Body

Conclusion

Massage ball exercises are great for relieving pain and tension in sore muscles. Whether using a golf ball, squash ball, or other types, these exercises target areas like the shoulder blades, glutes, and feet. They help improve blood circulation and provide immediate relief by pressing on trigger points.

Techniques like self-myofascial release and deep tissue massage can improve flexibility and mobility. These exercises also help with conditions like carpal tunnel syndrome. By focusing on proper technique and breathing deeply, massage ball exercises are an easy, effective way to reduce muscle tightness and boost relaxation.

So check out this Stability Ball 101 now!

Frequently Asked Questions

Do massage balls work?

Yes, massage balls work! They help relieve pain and tension by applying pressure to trigger points in muscles, such as the shoulder blades and other tight areas. Whether you’re using a golf ball, squash ball, or another type, massage therapy with a massage ball offers effective deep tissue massage that can help with sore muscles and improve blood circulation. It’s an easy way to get immediate relief from muscle tightness and discomfort.

Where should you avoid using a massage ball?

Avoid using the massage ball on sensitive areas like your spine, directly over joints, or near your neck. These areas are vulnerable to injury, so it’s best to focus on muscles like your back, legs, or forearms.

How long should you use a massage ball?

Use the massage ball for 5-10 minutes in each area. For example, spend a few minutes on your shoulder blades, then move to another tight spot, like your calves or forearms.


1. Kim, Y., Hong, Y., & Park, H.-S. (2019). A soft massage tool is advantageous for compressing deep soft tissue with low muscle tension: Therapeutic evidence for self-myofascial release. Complementary Therapies in Medicine, 43, 312-318. https://doi.org/10.1016/j.ctim.2019.01.001

2. Cho, Ju Young MD; Moon, Hyunseok MD; Park, Sungwon MD; Lee, Byung Joo MD; Park, Donghwi MD∗. Isolated injury to the tibial division of sciatic nerve after self-massage of the gluteal muscle with massage ball: A case report. Medicine 98(19):p e15488, May 2019. | DOI: 10.1097/MD.0000000000015488. https://journals.lww.com/md-journal/fulltext/2019/05100/isolated_injury_to_the_tibial_division_of_sciatic.36.aspx

3. Yan, C.-F., Hung, Y.-C., Gau, M.-L., & Lin, K.-C. (2014). Effects of a stability ball exercise programme on low back pain and daily life interference during pregnancy. Midwifery, 30(4), 412-419. https://doi.org/10.1016/j.midw.2013.04.011)

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