Learning how to use a massage ball effectively is a delight for getting tension and pain out of those hard-to-reach areas on your body. They are ideal for those living an active lifestyle but want to save money on massages. 

You may be wondering how best to use a massage ball. That’s exactly what we’re going to cover in this article. You’ll also find out how to pick the best ball for your needs and be on your way to some much-needed pain relief. 

Perform Better Pro-ED (previously QPEC) combines 70+ years of experience in the health and fitness industry. Our dedicated team of fitness professionals thrive on training, coaching and imparting our knowledge through the latest research, education, fitness equipment, nutrition, and training methods. Also, be sure to explore our range of massage and therapy balls – we have balls for every budget and specification. 

With that out the way, let’s roll.

What Is A Massage Ball?

A massage ball is a small, hard ball that might be smooth or have gentle protrusions and is used for massaging your own body. It’s a perfect addition to your home if you are active or suffer chronic pain! They are affordable and easily fit in a bag or suitcase, so you can carry them wherever you go.

The wonderful thing about a massage ball is that you don’t need someone else to help you with it. You can use it at home or the office for quick relief from painful knots anywhere on your body, saving you money on regular trips to your local masseuse.

Massage balls also help increase blood circulation to the target areas, relax your muscles, and ease tension. When your muscles are relaxed, you work and sleep better, lowering your stress levels. 

Massage balls are also great if you tend to sit in one place, likely at a desk, for a long time. A massage ball can be used in different ways, depending on what part of your body you want to massage. 

How To Use a Massage Ball On Your Back

  1. Lie on your back
  2. Place the ball underneath your back, at the area you’d like to target
  3. Transfer some or all of your weight onto the ball, rocking back and forth gently

How To Use a Massage Ball On Your Neck

  1. Take the ball in one hand, or pin it behind your neck against a wall
  2. Apply gentle pressure in a circular motion, targeting any sore areas

How To Use a Massage Ball On Your Shoulders

  1. Stand against a wall
  2. Fix the ball between the wall and your shoulder
  3. Using a circular motion, relieve any tension in the shoulder through gentle pressure. You can get your whole body involved in this one to make it a great massage!

How To Use a Massage Ball On Your Foot

  1. Place the ball under your foot
  2. Transfer some of your weight onto the foot in question
  3. Move the ball in a circular motion around any areas of tightness – be careful to maintain your balance when doing this!

How To Use a Massage Ball On Your Buttocks And Hips

  1. Lie down on your back
  2. Bridge and lift your hips and buttocks off the ground
  3. Place the ball beneath the target area
  4. Use your arms and legs to bridge and control the motion and amount of pressure applied

How To Use A Massage Ball On Your Calves And Hamstrings

  1. Sit on the floor
  2. Place a massage ball under your calf or hamstring
  3. Apply your weight onto the ball, using your hands to control the movement and amount of pressure applied

How To Use A Massage Ball On Your Chest

  1. Life flat on your stomach
  2. Place a ball between your chest and the floor
  3. Apply pressure and use your arms and legs to move the ball in a circular motion, targeting any sore areas

How To Use A Massage Ball On Your Forearms

  1. Place the ball on a table
  2. Place your forearm on top
  3. Apply pressure, targeting any sore areas

How To Use A Massage Ball On Your Quads

  1. Lie down on your stomach
  2. Place the ball underneath your quad
  3. Getting into somewhat of a plank position, control the amount of pressure applied and use your arms to move around and massage any sore areas – this is great after a heavy squat session at the gym!

How to Choose the Right Massage Ball For You

Massage balls come in various shapes and sizes, from soft and round to spikey and hard. To help you along, we’ve highlighted a few of our favourites:

Best entry-level massage ball

How To Use Massage Ball On Neck

Alpha Ball Tune Up

The Alpha Ball Tune Up is a great entry-level massage ball. With a soft outer layer and dense core, this ball is great for areas of significant muscle mass and can work around bony protrusions.

Best massage ball for travel

How To Use Massage Ball On Shoulder

Alpha Ball Twin Set In Tote

If you’re looking for a step up from the Tune Up, the Alpha Ball Twin Set In Tote is your best bet. Compact in size and coming with its own tote bag, this pack comes with two balls for added versatility.

Best all-round massage ball kit

How To Use Massage Ball Foot

Roll Model® Starter Kit

The Roll Model®  Starter Kit features:

  • 1 x pair of Roll Model® Therapy Balls in Tote (approx. 6.35cm in diameter)
  • 1 x pair of Therapy Ball PLUS in Tote (approx. 7cm in diameter)
  • 1 x ALPHA Ball (approx. 8.9cm in diameter
  • 1 x 22.8cm air-filled Coregeous® Ball, (incl. pul and straw)
  • 1 x mesh shoulder carry tote with zipper pocket. (21.5cm W x 31.75cm H)

These features mean you’re covered!

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So whatever your sports, health, or fitness needs, be sure to choose Perform Better.