3.75″ Diameter High Density Deep Tissue Massager A massage ball allows you to self myofascial release out those trigger points (aka "knots") yourself.To use as massage ball or reflexology foot massager ball simply use your body weight and roll over the ball where needed.You can move slightly (like side to side) or simply use sustained pressure in one spot until the muscle is relaxed You're in complete control. If you find something hurts a little too much, use less pressure.Here are some massage ball exercises you can do to work out common trouble spots.Keep in mind that some pain or discomfort is normal when using a massage ballbut it should be a "good hurt". If you find yourself in great pain discontinue use and consult your doctor. Stress therapy - trigger point therapy - plantar fasciitis.Lower Back Release -Lay on the floor, knees bent and feet flat, with the massage ball positioned on your lower back. Use your legs to move your body back and forth and side to side over the ball. Repeat for 15 to 90 seconds. You can also perform this exercise standing up. Place the massage ball between you and a wallUpper Back Release -Perform this exercise the same way as for the lower back, except position the massage balls for backs on your upper back. This can also be done standingSuboccipital (neck muscles) ReleaseStand against the wall with your knees bent and feet flat. Position the porcupine massage ball under your neck. Move your shoulders side to side, moving the ball around. Repeat for 15 to 90 seconds, or hold the pressure in one spot as neededDeltoid (shoulder) Release -Stand with your back to the wall and with the trigger point massage ball positioned between your shoulder and the wall. Move your shoulder around on the ball to find the the trigger points, apply pressure and hold.
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