How To Use A Massage Ball For Neck, Shoulder, Feet, And Back Pain

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Why You Need To Be Using A Massage Ball

On today’s episode of Live Lean TV, I’m showing you how to use a massage ball for neck, shoulder, feet, and back pain.

This simple tool can quickly help you significantly reduce the pain in your body, and improve muscle function, without spending thousands of dollars on a physical therapist.

In my last video post, I shared a personal story about how I fixed golfer’s elbow and transformed my training routine.

This was the only serious injury I’ve ever suffered from working out.

This one injury was enough of a red flag for me to then take my mobility training and recovery even more seriously.

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Yes, Living Lean is about being strong, athletic, and rocking lean muscle and low body fat all year long.

However, like I say, good luck maintaining that for life when you have achy and painful knees, elbows, shoulders, and a jacked up back.

After my injury, I had to take several weeks off from lifting, however rather than sitting on my butt doing nothing, I focused on learning new ways to help my body recover better.

What Is Myofascia?

I spent thousands of dollars on various types of physical therapy, like deep tissue massage.

They all said the same thing to me about my body.

The strong connective tissue known as myofascia, which wraps around your muscles, was extremely tight on my body, causing knots to form throughout my muscles.

What Are Trigger Points And How Do You Release Them?

I usually call these muscle knots trigger points, because they’re super tender.

In addition to being painful, these knots can limit your muscle’s range of motion and decrease both strength and endurance.

To get rid of these trigger point knots, they often require pressure to release them.

One of the most common tools that most of these practitioners recommended to help increase the blood circulation, improve my range of motion, and ultimately create a healthier and higher performing body, was a massage ball.

What Is A Massage Ball?

If you don’t have the money or time to invest in getting a deep tissue massage from a physical therapist, these massage balls are a more affordable and less time consuming option.

I’ve been using these deep tissue massage balls from Ultimate Body Press.

They’re similar to a foam roller, but I find these massage balls get deeper and hit the trigger points of tight areas better, just like you would actually get in a deep tissue massage.

If you used a lacrosse ball for deep tissue, you’ll notice it’s very hard and often times very painful once you hit the trigger point.

The deep tissue massage balls from Ultimate Body Press have differing levels of pressure and come in different sizes so you can hit certain areas of your body better.

• Green massage balls: softer
• Blue massage balls: harder

How To Use A Massage Ball

Here’s how massage balls work:

1. Roll around 4-5 inches of the muscle tissue, moving up and down around the knot to really break up the binding of the myofasia and the connective tissues.
2. Once you find a tender spot, slow it down and stick on it for 15-90 seconds.
3. It’s very important to ensure you’re breathing deeply through it.
4. Once that trigger point is released, move on to another area.

After you’ve completed rolling out your body with the massage ball to remove the trigger points, then you can stretch your muscles.

Massage Ball Benefits

Deep tissue massage balls help:

• Improve muscle function
• Improve joint alignment
• Increase circulation
• Increase the nervous system response in that tight area to reduce and eliminate pain

Bottom Line

You have one body.

Think of these massage ball sessions as part of your tune up, just like you do with your vehicle.

Too much tension and pulling on your joints creates the wear and tear on your cartilage.

Focus on adding more mobility sessions to your overall workout routine.

Here’s an amazon link to these Myofoam deep tissue massage balls from Ultimate Body.

Follow My Massage Ball Workout Inside The Live Lean Mobility Video Program

I also have a complete massage ball mobility workout in my Live Lean Mobility video training program.

I show you step-by-step, how to hit all the trigger points in your body, in just 10 minutes, using massage balls.

If you haven’t joined the program yet, do your body a favor and join here.

Keep Living Lean.