3.75″ Diameter High Density Massage Ball
Tamaga Fitness guarantees the Pogamat Massage Ball to be free of manufacturer defects and last a lifetime. If the massage ball wears out for any reason, we will replace it.
Easy Massage Ball Exercises at Home
A massage ball allows you to work out those trigger points (aka “knots”) yourself in the comfort of your home.
Massage Ball Exercises
To use a massage ball you simply use your body weight and roll over the ball where needed. You can move slightly (like side to side) or simply use sustained pressure in one spot until the muscle is relaxed You’re in complete control. If you find something hurts a little too much, simply use less pressure.
Here are some massage ball exercises you can do to work out common trouble spots. Keep in mind that some pain or discomfort is normal when using a massage ball but it should be a “good hurt”. If you find yourself in great pain discontinue use and consult your doctor.
- Lower Back Release: Lay on the floor, knees bent and feet flat, with the massage ball positioned on your lower back. Use your legs to move your body back and forth and side to side over the ball. Repeat for 15 to 90 seconds, depending on soreness. You can also perform this exercise standing up by placing the ball between you and a wall
- Upper Back Release: Perform this exercise the same way you would for the lower back, except position the ball on your upper back. This can also be done standing up against a wall.
- Suboccipital (neck muscles) Release: Stand against the wall with your knees bent and feet flat. Position the massage ball under your neck. Move your head and shoulders side to side, moving the ball around. Repeat for 15 to 90 seconds, or hold the pressure in one spot as needed.
- Deltoid (shoulder) Release: Stand with your back to the wall and with the massage ball positioned between your shoulder and the wall. Move your shoulder around on the ball to find the trigger points, apply pressure and hold as needed.