The spikey ball, which originated in Denmark, is used around the world for massage and physical therapy, as well as for stretching and fitness activitiese. Spikey balls come in a variety of sizes and colors and are easy to use for exercise or self-massage. Due to their soft but spikey, rubbery design, spikey balls promote blood flow and healing and can help you stretch and work those hard-to-reach spots of your body.
Neck and Back
Work out the kinks and stretch your neck muscles with spikey ball exercises. Place a spikey ball behind your neck and either lie on the floor or stand up against a wall to hold it in place. Gently roll the ball around to release tension and stress in the back of the neck and lower head. Apply as much pressure as necessary without causing yourself discomfort. You can also lie on the floor on your side and place a spikey ball in your neck curve for massage and tension release. Self-massage can last a minute or two for each spot. Exercising your neck regularly with a spikey ball can help neck muscles relax, stretch and strengthen.
Shoulders and Arms
Massage exercises with spikey balls can help shoulder and arm problems, such as bicep tendinitis or rotator cuff strain. For injuries, check with your healthcare provider before using spikey balls for physical therapy exercises. Use a wall or the floor to hold a spikey ball between your shoulder blades or higher up on your shoulders to work out stress and tension in the back of your shoulders. Apply less pressure to areas recovering from injury and gently massage them with spikey balls to promote healing. For example, lie on a spikey ball with it placed just under your left or right shoulder blade, and with your arm at a 90 degree angle, gently move your right or left arm up and down between your chest and above your head to release the rotator cuff.
Legs
Spikey ball massage can help you release tight muscles in your thigh and calf muscles. Either use your hand to gently massage tight areas with a spikey ball, or place a ball between your tight muscle and the floor, and roll the ball back and forth over it. Spikey balls are especially helpful for releasing hard to stretch hamstrings.
Feet
Regular spikey ball exercises can help you keep your feet in tip-top shape. Many people forget about their feet while exercising until they begin to hurt. Overuse or strain of feet can lead to plantar fasciitis and other foot health problems that can prevent you from further exercise. From a standing or seated position, use a spikey ball to work out your foot arch and stretch foot muscles and fascia to prevent injuries. Roll a spikey ball around with your feet using different regions of the bottom of your foot. Place more weight on the arch of your foot to stretch it. Hold a spikey ball and massage the tops and sides of your feet also.
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