Easy 20 minute spikey massage ball session

by (Osteopath & Clinical Pilates Instructor)

It can be hard to release tension and increase flexibility with a busy lifestyle, but knowing a few tricks can really make a big difference. I’ve put together this at home 20 minute spikey ball session to do just that. We will start at the feet, and work our way up!

Do each point for about 45 seconds to 1 minutes. Take long and slow breaths through-out.  

  1. Single foot spikey ball rolls.
    Hold onto a wall or table.
    Place the spikey ball under one foot
    Transfer your weight onto this foot and roll the ball back and forth.

 

  1. Double spikey ball prance                
    Hold onto a wall or table.
    Place spikey balls under both feet and stand up tall.
    Slowly move both balls under your feet to release the fascia.
  2. Tibialis Anterior
    Kneel down onto all fours.
    Place the spikey ball on the outside of your shin bone, close to the knee. 
    Slowly roll the ball down your leg keeping weight on the ball. When you find a tender spot, commence gentle small circles until the pain eases.

 

  1. Tensor Facia Latae (TFL)
    Lay down on your side and stack your knees, hips, and shoulders on top of each other in a straight line.
    Place the ball under your hip. (The ball should be level with the boney prominence on your front hip area.) From here, slowly bend your leg closest to the ground up towards your chest.
    Repeat by straightening and bending your leg.

 

  1. Glute/Piriformis
    Lay on your back with your knees bent.
    Place the spikey ball slightly towards the outside and top area of your glute.
    Keeping your feet in the same place, drop the knee (same side as ball) out to the side.
    To advance, keep your knee in the exact same spot, and straighten your leg.
    Further advance – Use two spikey balls at the same time, and drop both knees out to the side.

 

 

  1. Lower back – Quadratus Lumborum
    Lay on your back with your knee bent and arms by our side.
    Place ball under one side of your lower back (not under your spine) and find a tender spot.
    To advance, slowly take both knees to the same side as the ball, then bring them back to upright.

 

  1. Upper Trap & Levator Scapulae release
    Lay on your back with knees bent.
    Place the spikey ball low on your knee between your spine and top of your shoulder blade.
    Outstretch the arm of the side being treated to the side with a bent elbow.
    Slowly move your elbow up and down to enhance the release.

 

  1. Posterior shoulder release
    Lay on your side with your ankles, knees, hips, and shoulders stacked on top of each other.
    Place something under your head for comfort.
    Place the spikey ball underneath your shoulder, slightly towards your back and under the shoulder joint.
    Out stretch both arms out in front on the floor.
    Continue to move the ball until you find a tension spot then wait till it eases.

 

 

by (Osteopath & Clinical Pilates Instructor) on 28th May 2017 |

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