Massage Balls

MASSAGE BALLS  AND MYOFASCIAL RELEASE | ULTIMATE GUIDE

Thank you for dropping by our ultimate guide for a fitter, stronger, healthier you. We have prepared and written the guide with you in mind, and how to level up your skill, improve your health and promote your well-being. Each ultimate guide was written for a King Athletic product, customized to fit your fitness regimen.

We are glad that your fitness goals have finally led you to King Athletic. We are dedicated to offering the most professional equipment and exercise advice to all of our customers. We can’t thank you enough for the final decision to buy our massage ball set.

This  massage balls ultimate guide has been designed and written with you in mind, to help you gain the best from your exercises and massage ball. We have helped countless other people like you to achieve their fitness goals. Whether you are a beginner looking for information about exercise, or you are already in the game but you want to advance your skills... we have you covered.

In this e-book, we are going to concentrate on self-myofascial release (SMR). Perhaps, you might have heard about it, or maybe not. It doesn’t matter because I am going to give you a detailed analysis of what SMR is. You will also learn about the benefits, best uses, and what massage balls can do for you to achieve and exceed your fitness goals.

Follow along with us on this path and you will be soon be on your way to surpassing your fitness goals. We promise you success and wish you all the best in all of your fitness endeavors!

 

BENEFITS OF SELF MYOFASCIAL RELEASE

We are aware that you might already be asking, ‘Why the hell should I be performing Myofascial Release?Well first of all, the benefits are nearly endless. Incorporating this massage ball into your regular or daily routine will have a great positive impact on your lifestyle and health as a whole. Let's have a look at the main benefits of self-myofascial release. This could turn out to be your latest hero in fitness. Just lend me your concentration!

  • Increases blood flow - Studies have proven that self-myofascial release increases vascular function in the body therefore increasing blood flow

  • Reduces muscle soreness -Increased blood flow results in a better circulation of blood in the muscles which aides in reducing muscle soreness.
  • Sustains the normal functioning of muscular length -SMR helps in relieving tension in the myofascial which enables a smooth movement of your muscles and connective tissues.
  • Improves lymph movement - This is an important part of your body's immune system. Constant movement ensures that the immune system can fight off diseases and infections

As we conclude our list of top benefits, we can authoritatively say that these benefits mean that you will be in a position to recover faster, move better, and have less pain which collectively allows you to perform better in life. What else could you have wanted?

Your Health & Your Massage Ball Set Go Hand-in-Hand -What are muscles and how do they relate to your health? Most of us are not aware that failing to exercise our muscles could result in Myofascial Pain Syndrome. How exactly does this happen and why? Answering that question is the focus of this chapter. Join us as we delve into understanding these muscles in a better way so we can all stay healthy! 

What is Myofascial Pain Syndrome? - From a general point of view, Mysofascial Pain Syndrome (MPS) is pain that occurs in the body’s muscles or soft tissues. This is a chronic and very painful condition which can negatively effect connective tissues that link muscles to each other (which is better known as the fascia).

What Causes Myofascial Pain? -First and foremost, it is important to understand that MPS results from a muscle injury, excess strain on muscles, tendons or ligaments. Other common causes you should know about include:

  • Fatigue
  • Repetitive motions
  • Injuring intervertebral disks
  • Lack of movement or activity, for instance, a broken leg in plaster
  • Diseases or medical conditions such as stomach irritation or or heart attack

WHAT ARE THE SYMPTOMS OF MYOFASCIAL PAIN?

MPS is typically associated with muscle pains. There are specific tender or trigger points, and this pain is increased with a spike of activity and stress. In addition to this, people who experience MPS could also experience behavioral disturbances, depression and fatigue.

 How Is Myofascial Pain Treated? - Experts consider physical therapy as the best treatment for myofascial pain. In other cases where this could be due to health conditions, drugs are used. A self-myofascial release massage ball is the best for physical therapy.

How Does the Massage Ball Get Rid of Pain & Stress, and Improve Your Immune System?

Can this massage ball really help you eliminate stress from your body and boost your immune system? It is a proven to be effective. But how does the massage ball get rid of pain and stress and improve your immune system? That’s the focus of this section. Let’s delve in and read through the details.

Myofascial Release Decreases Pain -Being under stress for too long can result in emotional and physical stress on your body. It could even result in pain patterns which will make you feel as though the pain has spread everywhere. Myofascial release works on the painful muscles and also deals with other dysfunctions in your body. It gives the body a chance to heal by offering a more conducive environment for the circulation of lymph, blood and increasing the efficiency of nerve receptors. Myofascial release eliminates the need for medicines because it leads to the release of endorphins which are the body's natural painkillers.

 Myofascial Release Strengthens the Immune System -The body depends on the immune system to protect it from diseases and infections. Stress on the fascia could result in a slow flow of the lymphatic fluid. Myofascial release intervenes by improving circulation of the lymphatic fluid which increases recovery from diseases and injuries.  

Myofascial Release Improves Nerve Function - Pain, tingling and numbness in your hands and legs are caused by fascial stress on your nerves. Myofascial release intervenes by reducing or eliminating stress on the nerves which increase awareness of the affected places.

EXERCISING WITH YOUR MASSAGE BALL SET

The Different Ways To Use the Massage Ball On Your Body

Have you been getting massages yet they are not easing your nagging aches and pain? Don’t panic - there are better ways to deal with such kind of pain, and one of the ways is using massage balls. These balls get into places where human hands cannot reach. Balls can reach the deepest layers of muscles and connective tissues to give your muscles the chance to fully stretch and contract.

 Below you will find some tricks that you can play around with while using a massage ball

  • Try slowly applying pressure and moving the ball around the muscle, rubbing into the trigger point
  • Applying pressure on a muscle knot should generally be clear, strong and satisfying and it has an instantaneous relieving, welcome quality of relief.
  • You should apply strong pressure in one spot for 30 sec, breathe in and let a breath out to release the pain
  • Try exercising with the help of the yoga block, book or comfortable box
  • You can press on the trigger point directly using the ball and hold for a few moments (10–100 seconds), or apply small kneading strokes (either in circular motion or back and forth). You don’t need to worry about the direction of the muscle fibers.

LOWER BACK: QUADRATUS LUMBORUM RELEASE

If you have lower back pain, try Quadratus Lumborum Release.

Why You Should Try It 
Your Quadratus Lumborum (QL) muscle is a very common cause of back pain, so being able to effectively treat this yourself can be a huge relief.

 How To Do It

  • Lie on your back then place the ball under your QL muscle (in between your rib and pelvic bone)

  • Fold your knee on the same side as the ball up to your chest while putting pressure on the ball

  • Move the knee sideways and repeat 5x

  • Work on this gently and slowly for 2 minutes. You can also move the ball up or down to ensure that it is at the right spot.

UPPER BACK: LEVATOR SCAPULAE RELEASE

If you have upper back pain, try Levator Scapulae Release

Why You Should Try It
Nerve pain or tingling in the fingers could imply an underlying upper back pain. This exercise below can help in controlling and subduing the pain.

How To Do It

  • Grab two massage balls and lie on your back

  • Place the balls in two different positions: one at the center of your shoulder plate and the second on the bottom part of your shoulder plate. This should be done simultaneously.

  • While lying on the balls, inhale. Then exhale to bring the shoulder plate together.
  • Cross your arms and start to squirm as you breathe while rolling on the massage balls.
  • Spread your arms and rotate them up and down for 5 minutes

UPPER LEFT BACK: RHOMBOID RELEASE

 

If you have upper left back pain, try Rhomboid Release.

Why You Should Try It

The rhomboids are important muscles when performing massage as they tend to hold a lot of tension causing pain between the shoulders, the neck and even the pectoral muscles.

 How To Do It

  • Place the balls at the middle of the shoulder blades

  • Rest on your back with a block nearby

  • Place your block underneath your sacrum

  • Place the balls on the upper ridge of your shoulders

  • Lie there for a moment on the balls and let them work into the stiff areas

  • Move from side-to-side to massage the muscles (you can move the balls from one position to another)

EXERCISES FOR NECK
SUB OCCIPITAL MUSCLES (UPPER NECK MUSCLES)

 

If you have pain in the upper neck muscles, try an Upper Neck Muscle Massage.

Why You Should Try It
This exercise is designed to improve the flexibility of your upper neck muscles and also reduce muscle tension.

How To Do It

  • Place the ball under your neck

  • Using your shoulders and head, move your neck backward and forward to massage the tight areas

  • Keep the neck relaxed and breath normally

  • Do this for up to 90 seconds

STERNOCLEIDOMASTOID MUSCLE

If you have neck pain, try massaging the Sternocleidomastoid Muscle

Why You Should Try It
This retraction exercise targets the SCM muscles which can sometimes be stiff, leading to a lot of pain on your neck.

How To Do It

  • Take the ball and place it on your right hand on the outside of the Sternocleidomastoid Muscle

  • Twist your body as you look towards the left side of the muscle and pull against the muscle

  • Inhale while looking to the right. Go a little bit higher and turn holding the ball with your hand.

  • Switch sides and repeat

EXERCISES FOR THE BODY
JAW

If you have jaw pain, try Jaw Exercise

Why You Should Try It 

This exercise improves the function of jaw points and reduces associated facial pain. The exercise also strengthens muscles that move your jaw back and forth.

Exercise Instructions

  • Place the massage ball on a block or large book

  • Lay with one side of your face down with your face on the ball where the upper jaw meets the lower jaw

  • While in this position, begin to open and close your jaw

You will realize that you might start to salivate which is a good sign that you have already started to relax.

CHEST | PECTORAL RELEASE

If you have chest pain, try Pectoral Muscle Release

 Why You Should Try It

This exercise will help you in achieving a healthy and strong chest.

 How To Do It

  • Using your left hand, place the ball on your pectoral muscle, then lean on the wall

  • Press the ball to your chest

  • Roll it back and forth on the muscle

  • Use the other hand to keep the ball in position

  • Move the ball all over the chest to make sure it hits all the major muscle areas

THE UNDERARM LATISSIMUS DORSI

If you have pain under your armpit, try Underarm Latissimus Dorsi Massage

 Why You Should Try It
This will help you to reduce muscle tension in the muscle involved in almost every shoulder movement

 Exercise Instructions

  • Lie on your side keeping good posture and maintaining a neutral spine

  • Place a massage ball under the side of your armpit

  • Gently massage between your shoulder blade and armpit stretching your arm out to maintain a stronger stretch

EXERCISE FOR LOWER BODY
GLUTEAL AND PIRIFORMIS RELEASE

If you have lower body pain, try Gluteal and Piriformis Release

Why You Should Try It

This exercise helps in releasing tension from the lower body hence relieving you from chronic pain.

How To Do It:

  • Lay on your back and put the ball on the middle line of the glute

  • Move and roll from side-to-side

  • Do this on both glutes for about 20 seconds

 Tip: Would you be interested in a different yet effective way to relieve tension from your lower body? Well, a foam roller works just like a massage ball in this exercise. If you feel that you need one, they are readily available at King Athletic at very competitive prices.

FASCIAE LATAE RELEASE (HIP FLEXOR AND ABDUCTORS)

If you have achy hips, try Fasciae Latae Release

Why You Should Try It
Chronic shortening of the primary hip flexors, the psoas and iliacus, can causes the secondary hip flexor.

How To Do It:

  • Sit on the ball on the side of your hip

  • Find a tender spot and relax the ball on it

  • Do a little bit of rolling on the ball for about 1 minute

 

KNEES

If you have achy knees, try a Knee Massage

Why You Should Try It

This exercise provides internal stretch inside the often stiff joint capsule of your knee. However, this can be taken care of using this exercise. Let’s learn how it should be done!

How To Do It

  • While seated on a chair or on the floor, place the ball behind your bent knee. Place it as close as possible to the side of the knee.

  • Contract your muscles against the ball, temporarily squashing it and relaxing the muscles.

  • Do this for 10 times, then repeat the same on the other knee.

 SIDE LEG
 ILIOTIBIAL BAND/VASTUS LATERALIS RELEASE

If you have pain in the side of your leg, try Vastus Lateralis Release

Why You Should Try It
Using a ball will help in releasing adhesions, stimulate circulation, relax the muscles and gently stretch the ITB on the surrounding muscles.

  • Lie on your right side with the ball beneath the thigh

  • Place your left foot on your front for support and balance

  • Roll yourself slowly on the ball towards the knee

  • If you feel pain, don’t apply too much pressure

  • Do this exercise for 20 to 30 seconds

THIGHS

If you have achy thighs, try a Thigh Massage

Why You Should Try It

Massaging your thighs with a ball helps in relieving tension in the tender areas of the thigh thus reducing or eliminating pain.

  • Sit on the floor and place your hands behind you to support your body

  • Place a massage ball under your hamstring on the back of your thigh

  • Move your leg over the ball to create a massage for the hamstring muscle

  • Focus on the areas that feel tight

FOOT REFLEXOLOGY

If you have achy feet, try Reflexology

Why You Should Try It

Feet reflexology does a complete massage on the feet, relieving them of any stress and tension and thus creating a relaxed feeling.

How To Do It
Cross Foot Roll

  • Get two balls and place your feet over them

  • Roll the ball across your feet zigzagging on them

Side Foot Roll

  • Press your hands into the thighs, sit up straight and breathe in

  • Roll the ball on the edges of your feet

Arch Roll

  • Roll the ball between your feet

  • Stretch your feet and the toes being gentle but firm on the balls to massage the toes

 ALSO TRY ROLLING A BALL UNDER YOUR WEIGHT

Why You Should Try It

It is also worthwhile to note that massaging your feet loosens a starting point of connective tissues that crisscross your body all way up from the feet to your head. 

How To Do It

  • Lean against the wall for support

  • Let the balls be 6 inches apart

  • Sink your body on the balls and keep breathing and relaxed for a minute

  • Go forward and put the ball on your heels sinking your body in the balls

  • Roll the feet on the balls for a minute

THE BENEFITS

It is also worthwhile to note that massaging your feet loosens a starting point of connective tissues that crisscross your body all way up from the feet to your head. As a result massaging your feet will loosen your hamstring.

 Here are a few ways that foot massage can be beneficial to your health:

1.Foot Massage Promotes Mental Health and Wellness - A daily foot massage using massage balls can help keep the psychological aspects of your health in balance.

2.Foot Massage Serves as a Natural Pain Relief -Foot massages can also provide relief from pain (and not just pain in the feet).

3.Foot Massage Can Reduce High Blood Pressure (Hypertension) -High blood pressure is another common illness that science has shown can be improved by reflexology foot massage.

4.Foot Massage for Relief of PMS Symptoms- Many women across the world suffer from intolerable PMS symptoms each month, including bloating, mood changes and cramping. It has been found that foot massages helps to counter these side effects women experience from PMS.

5.Foot Massage – Multiple Sclerosis Symptom Relief -Cancer is not the only physical ailment to have its symptoms improved through a reflexology-based foot massage. A multi-campus team of Iranian researchers recently found that reflexology was able to provide relief from the crippling fatigue that so many people with multiple sclerosis suffer from.

HOW TO FIGHT BAD POSTURE WITH THE BALL

Every day we see people with awkward postures and think perhaps they were born that way. However, the truth is that these people were not born with curved necks or backs. It’s actually a habit they have cultivated over time. You have to understand that there are muscles under the skull that can get stiff. If you are one of these people, don’t panic. Help is on the way! All you have to do is loosen these muscles before correcting the position of your head. These types of muscle are normally active in people who have a forward head posture and could result in headaches and dizziness.

Exercise Instructions:

  • Place the ball on the backside of your neck under your skull
  • Rotate your head from side-to-side emphasizing the stiff areas
  • If you feel pain in certain areas, you can be sure you are hitting the right place
  • Do this for five minutes on the both sides

Massage balls will help in relieving tension on your muscles. However, long-run changes cannot be achieved without changing your lifestyle and daily habits. To put it simply, these balls are just treating the symptoms. Therefore, you must be ready to change hunchback posture. Until you take care of the main cause, you will continue experiencing stiffness on your neck and back

Note: If you start to feel dizzy or your pain gets significantly worse, apply less pressure on the neck as you may not be used to the exercise yet.

HOW TO FIGHT PLANTAR FASCIITIS USING A MASSAGE BALL

Plantar fasciitis is the medical term for aggravation of the plantar sash, which is the connective tissue that keeps running along the base of your foot. 

While there are some incredibly intriguing and propelled medications to dispose of your distress, there are some straightforward things you can do at home to counteract and conceivably invert plantar fasciitis. One of the most potent ways to fight this condition is by using a massage ball.

I assume you could pay someone to rub out the tissues in the base of your foot, however if you're searching for a less expensive option, look no more further than the unassuming massage ball. The ball works perfectly in treating this condition.

 How To Do It

  • Get a massage ball
  • Roll the massage ball under the foot, starting from the front and working your way back.
  • Put good pressure on each spot—the medial, center and lateral positions—for 15 seconds before moving to the next area.
Then, roll the ball back and forth over the entire foot.

SAFETY PRECAUTIONS

As always, we highly recommend that you consult with your physician or specialist if you want to start using massage balls for your regular exercises to ensure that you are healthy enough and do not have any spine complications.

At any time of the day, all exercises with massage balls should be conducted in a controlled environment and manner. The participant should start slowly and build speed eventually as confidence begins to build.

Safety Tips

Remember that doing regular exercises has a wide range of impacts on social, emotional and health benefits. For exercises to be successful, you need to remain injury free. Safety is all about common sense, understanding safety techniques and listening to your body.

  • Be fully aware of your body. Stop and think how a certain exercise makes you feels. If it doesn't feel right, don't do it!
  • Cool down and warm up. It is important to do this after every exercise and before exercises respectively.
  • Stay hydrated. Drink a lot of water during and after the sessions.
  • Check your gear. Make sure that your equipment is in good condition. This also includes your shoes.
  • Pace yourself. If you are experiencing any pain, just leave the exercise alone.
  • Consult your doctor whenever there is an emergency.
  • Before any exercises, consult your doctor to ensure that you are physically fit.
  • To prevent injuries, do not attempt exercises if they are causing you any pain.
  • Just like any other excess equipment, you must read the manufacturer’s instructions for caution, and the instructions should always be adhered to.
  • No exercises should be done on an empty stomach. You should at least eat something light before any exercise.

WHEN TO SEE A DOCTOR

Seek advice from licensed and qualified health personnel before starting out on your exercise program. If you start experiencing back pain that lasts for more than a week (or any other symptoms of concern), it is best to visit a physician for the right diagnosis and treatment. 

 

 

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