Massage Ball Exercises (Upper Body)

Written by Brett Harrop

Updated:

The following massage ball exercises are designed to reduce muscle tension and improve the flexibility of specific joints and muscles of the back, chest, shoulder, arm and forearm. When performed correctly, these exercises can be used to perform effective self massage or muscle release techniques, simulating the effects of a sports massage.

Massage Balls can be purchased through the PhysioAdvisor Shop.

You should discuss the suitability of these exercises with your physiotherapist prior to beginning them. Generally, they should only be performed provided they do not cause or increase pain.


Massage Ball Exercises (Upper Body)

The following massage ball exercises should generally be performed 1 – 3 times per day provided they do not cause or increase pain. Initially, they should be performed gently, infrequently and on a soft surface to allow the body time to get used to the exercise. As your flexibility improves, the exercises can be progressed by performing them on harder surfaces or gradually increasing the duration or frequency of the exercises provided they do not cause or increase pain.

Lower Back Release

This massage ball exercise is designed to reduce muscle tension and improve your lower back flexibility.

Place the spikey massage ball under your lower back as demonstrated (figure 1). Using your legs, move your body forwards, backwards or side to side to massage tight areas. Breathe normally keeping your back and neck relaxed. Repeat this process for 15 – 90 seconds provided it is comfortable and does not cause pain. A gentle form of this exercise can be performed in standing (figure 2). You can also apply sustained pressure to a particular tight spot for periods of 15 – 60 seconds or until the muscle relaxes.

Spikey Ball - Lower Back Release Supine
Figure 1 – Lower Back Release

 

Spikey ball - Lower back release standing
Figure 2 – Lower Back Release Standing

Upper Back Release

This massage ball exercise is designed to reduce muscle tension and improve the flexibility of the upper back muscles.

Place the spikey massage ball under your upper back as demonstrated (figure 3). Using your legs, move your body forwards, backwards or side to side to massage tight areas. Breathe normally keeping your back and neck relaxed. Repeat this process for 15 – 90 seconds provided it is comfortable and does not cause pain. This exercise can be progressed by placing your arms above your head. A gentle form of this exercise can be performed in standing (figure 4). You can also apply sustained pressure to a particular tight spot for periods of 15 – 60 seconds or until the muscle relaxes.

Spikey Ball - Upper Back Release Supine
Figure 3 – Upper Back Release

 

Spikey Ball - Upper Back Release Standing
Figure 4 – Upper Back Release Standing

Suboccipital Release

This massage ball exercise is designed to reduce muscle tension and improve the flexibility of the suboccipital muscles (upper neck muscles).

Place the spikey massage ball under your neck slightly to one side as demonstrated (figure 5). Using your head and shoulders move your neck forwards, backwards or side to side to massage tight areas. Breathe normally keeping your neck relaxed. Repeat this process for 15 – 90 seconds provided it is comfortable and does not cause pain. A gentle form of this exercise can be performed in standing (figure 6). You can also apply sustained pressure to a particular tight spot for periods of 15 – 60 seconds or until the muscle relaxes.

Spikey Ball - Suboccipital Release Supine
Figure 5 – Suboccipital Release

 

Spikey Ball - Subocciptal Release Standing
Figure 6 – Suboccipital Release Standing


Members Only ContentBecome a PhysioAdvisor Member to gain full access to this exclusive content. For more details see Become a Member. Already a member? Login Now



  Physiotherapy Products for Exercises   Physiotherapy products for Massage Ball Exercises

To purchase physiotherapy products to assist with Massage Ball Exercises click on one of the above links or visit the PhysioAdvisor Shop.


  More Useful Information More Exercises


Find a PhysioFind a Physio

Find a physiotherapist in your local area who can assist with Massage Ball Exercises.


Become a PhysioAdvisor Member


Link to this Page

Link to this Page

If you would like to link to this article on your website, simply copy the code below and add it to your page:

<a href="https://physioadvisor.com.au/exercises/massage-ball/upper-body”>Massage Ball Exercises (Upper Body) – PhysioAdvisor.com</a><br/>PhysioAdvisor offers expert physiotherapy information on Massage Ball Exercises designed to reduce muscle tension and improve upper body flexibility.

Return to the top of Massage Ball Exercises (Upper Body).