{"id":8761,"date":"2020-10-02T00:54:32","date_gmt":"2020-10-02T00:54:32","guid":{"rendered":"https:\/\/wordpress-182690-1621191.cloudwaysapps.com\/?p=8761"},"modified":"2020-12-08T07:31:12","modified_gmt":"2020-12-08T07:31:12","slug":"what-can-i-do-with-my-spikey-ball","status":"publish","type":"post","link":"https:\/\/innerstrengthbayside.com.au\/what-can-i-do-with-my-spikey-ball\/","title":{"rendered":"What Can I Do With My Spikey Ball?"},"content":{"rendered":"<p>As the name suggests, a spikey ball has pointy spikes on the surface of a relatively hard interior. They are used for self massage as they allow for quick release of tight\/painful muscles by rolling over the trigger points.<\/p>\n<p>What conditions\/injuries can spikey ball help to release tension in the muscle?<\/p>\n<ul>\n<li>Neck Pain<img loading=\"lazy\" decoding=\"async\" class=\"alignright size-medium wp-image-581\" src=\"https:\/\/innerstrengthbayside.com.au\/wp-content\/uploads\/2020\/12\/spiky-ball-300x225.jpg\" alt=\"\" width=\"300\" height=\"225\" \/><\/li>\n<li>Shoulder pain<\/li>\n<li>Upper back pain<\/li>\n<li>Lower back pain<\/li>\n<li>Gluteal tendinopathy (pain at the side of hip)<\/li>\n<li>Plantar heel pain (pain under the sole of the foot)<\/li>\n<li>ITB tightness (pain along outside of your leg)<\/li>\n<\/ul>\n<p>Here are some of the examples on how you can use the spikey ball to release tension. Do these for 2-5 minutes. Don\u2019t worry if you feel a bit bruised in the muscles after your first attempt. If you find it too intense, you can start with a tennis ball and work up to using a spikey ball.<\/p>\n<ol>\n<li><strong>Shoulder Release<\/strong><\/li>\n<\/ol>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignleft size-medium wp-image-8762\" src=\"https:\/\/innerstrengthbayside.com.au\/wp-content\/uploads\/2020\/12\/IMG_3204-225x300.jpg\" alt=\"\" width=\"225\" height=\"300\" \/><\/p>\n<p>Stand slightly on an angle away from the wall and roll the ball on the back of your shoulder joint and shoulder blade.<\/p>\n<p>There is likely a tender spot just below your shoulder joint.<\/p>\n<p>You can do this either lying down or against the wall.<\/p>\n<p>You can also incorporate arms movement by moving your arm in front and across to the side while keeping the ball in the same position.<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p><strong>2. <\/strong><strong>Upper Back Release<img loading=\"lazy\" decoding=\"async\" class=\"alignright size-medium wp-image-8764\" src=\"https:\/\/innerstrengthbayside.com.au\/wp-content\/uploads\/2020\/12\/IMG_3203-225x300.jpg\" alt=\"Spikey ball release of upper back\" width=\"225\" height=\"300\" \/><\/strong><\/p>\n<p>Standing with your back facing the wall, roll the ball in the space between your shoulder blade and spine.<\/p>\n<p>There are often tender spots right adjacent to your shoulder blades, especially if you work on the computer all day.<\/p>\n<p>You can hold the pressure on these spots or massage up and down.<\/p>\n<p>Again, you can do this either standing up or to increase the intensity, you can do this lying down.<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p><strong>4. Glute\/hip Release<\/strong><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"size-medium wp-image-8767 alignnone\" src=\"https:\/\/innerstrengthbayside.com.au\/wp-content\/uploads\/2020\/12\/IMG_3201-1-300x225.jpg\" alt=\"supine spikey ball hip release\" width=\"300\" height=\"225\" \/> <img loading=\"lazy\" decoding=\"async\" class=\"size-medium wp-image-8769 alignnone\" src=\"https:\/\/innerstrengthbayside.com.au\/wp-content\/uploads\/2020\/12\/IMG_3199-300x225.jpg\" alt=\"spikey ball glute release\" width=\"300\" height=\"225\" \/><\/p>\n<p>For people with lower back, knee or hip pain, this is the best go-to exercise on the spikey ball.<\/p>\n<p>As shown in the picture, you can either do this semi-sitting or lying down.<\/p>\n<p>There are tender spots all along the pelvis (back) and wrap around to the side of the pelvis.<\/p>\n<p>This is where your gluteal muscles (buttock muscles) are located. They can often become tight for someone experiencing lower back pain.<\/p>\n<p>&nbsp;<\/p>\n<p><strong>4. Foot Release<img loading=\"lazy\" decoding=\"async\" class=\"alignright size-medium wp-image-8768\" src=\"https:\/\/innerstrengthbayside.com.au\/wp-content\/uploads\/2020\/12\/IMG_3196-225x300.jpg\" alt=\"spikey ball foot massage\" width=\"225\" height=\"300\" \/><\/strong><\/p>\n<p>This one is especially good for runners or for someone with plantar heel pain (pain in the heel and underfoot).<\/p>\n<p>Also, if you are on your feet all day, this is a good one to release the tension from under your foot.<\/p>\n<p>It is a good idea to start with sitting while rolling the ball under one foot.<\/p>\n<p>Once you are comfortable and used to the sensation, you can also try this standing.<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>As the name suggests, a spikey ball has pointy spikes on the surface of a relatively hard interior. They are used for self massage as they allow for quick release of tight\/painful muscles by rolling over the trigger points. What conditions\/injuries can spikey ball help to release tension in the muscle? Neck Pain Shoulder pain&hellip;<\/p>\n","protected":false},"author":3,"featured_media":9402,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[13],"tags":[],"_links":{"self":[{"href":"https:\/\/innerstrengthbayside.com.au\/wp-json\/wp\/v2\/posts\/8761"}],"collection":[{"href":"https:\/\/innerstrengthbayside.com.au\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/innerstrengthbayside.com.au\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/innerstrengthbayside.com.au\/wp-json\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/innerstrengthbayside.com.au\/wp-json\/wp\/v2\/comments?post=8761"}],"version-history":[{"count":0,"href":"https:\/\/innerstrengthbayside.com.au\/wp-json\/wp\/v2\/posts\/8761\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/innerstrengthbayside.com.au\/wp-json\/wp\/v2\/media\/9402"}],"wp:attachment":[{"href":"https:\/\/innerstrengthbayside.com.au\/wp-json\/wp\/v2\/media?parent=8761"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/innerstrengthbayside.com.au\/wp-json\/wp\/v2\/categories?post=8761"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/innerstrengthbayside.com.au\/wp-json\/wp\/v2\/tags?post=8761"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}