Massage Ball exercises

Massage Ball: 10+ exercises in the FitRay library, each with the muscles it works, step-by-step instructions, the equipment it needs and its own common mistakes.

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What a massage ball is for

A massage ball, such as a lacrosse ball, lets you press into small areas a foam roller cannot reach: the soles of the feet, the glutes, between the shoulder blades and the front of the shoulder. Like rolling, it can reduce the feeling of tightness and help you move more comfortably for a while.

Technique and safety

Lean into the ball against a wall or the floor, and hold on a tender spot for 20–60 seconds with slow breathing. Keep the pressure firm but tolerable, and avoid bones, joints and the front of the neck.

Five to start with

  1. 1
    BeginnerLacrosse Ball Foot Release

    Rolling the sole of the foot.

  2. 2
    BeginnerLacrosse Ball Glute Release

    Pressure on the glutes, seated or lying.

  3. 3
    BeginnerMassage Ball Rhomboid Release

    Between the shoulder blades, against a wall.

  4. 4
    BeginnerLacrosse Ball Pec Release

    The front of the chest and shoulder, against a wall.

  5. 5
    BeginnerMassage Ball Forearm Release

    The forearm muscles, useful after grip-heavy days.

All 10+ massage-ball exercises