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In this video, you’ll find out how to use a massage ball to reduce shoulder tension. A massage ball is an inexpensive way to loosen tight muscles, release trigger points and relieve tension. We will demonstrate three exercises for you to try out.

Watch the video or read more below:

 

Here’s How to Use a Massage Ball to Reduce Shoulder Tension:

 

Exercise #1: Front of the Shoulder

How to Use a Massage Ball to Reduce Shoulder Tension: Front of the Shoulder

Place the ball at the front of the right shoulder and use the left hand to roll the ball around in a circle, side-to-side and up and down. Try and find the tight areas and work into those.

Do this for 1 – 2 minutes. Repeat on the other side.

Exercise #2: Back of the Shoulder

How to Use a Massage Ball to Reduce Shoulder Tension: Back of the Shoulder

Place the ball at the back of the shoulder and squash the ball against the wall (I wrap the ball with a towel so it won’t mark the wall). Hold the ball against the wall so you’ll have that pressure on one spot, keep the pressure on while you take some deep breaths.

Take 4 – 5 deep breaths.

Variation: Back of the Shoulder – Move the Ball Around

How to Use a Massage Ball to Reduce Shoulder Tension: Variation: Back of the Shoulder - Move the Ball Around

As above, you want to squash the ball against the wall with the back of your shoulder. This time, you want to move the ball up-down, side-to-side, or around in a circle.  Find where the tight spots are and work in that area.

Note: If you found a tight spot and you feel really uncomfortable, just work around the area instead of directly on it to avoid increasing the tension.

Do this for 1 – 2 minutes. Repeat on the other side.

Exercise #3: Back of the Shoulder with Arm Movement

How to Use a Massage Ball to Reduce Shoulder Tension: Back of the Shoulder with Arm Movement

 

This one starts the same way as with exercise number two, squashing the ball against the wall with the back of your shoulder. This time, keep the pressure on and move your arm out to the side and up to the ceiling. Alternatively, you could try moving the arm forwards and up to the ceiling. Try a few variations to see which one gives you a good stretch.

Do this for 1 – 2 minutes. Repeat on the other side.

 

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Questions?

Trying out different exercises is key to improving and maintaining the body’s flexibility, which in turn can help with recruiting muscles efficiently.

If you’ve got any questions on the above, then please let us know (click for contact details).

Remember – Listen to Your Body!

Please remember to listen to your body. Get any aches and pains checked out sooner rather than later.

Disclaimer:

As with all information given for exercises and exercise programs, when using our exercise videos or information, please use your common sense and don’t do anything that will hurt you. By performing any fitness exercises, you are performing them at your own risk. PhysioFit Health will not be responsible or liable for any injury or harm you sustain as a result of information shared on our website or YouTube channel. This includes emails, videos, and text. Thanks for your understanding.

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