Massage Ball Exercises (Upper Body)

The following massage ball exercises are designed to reduce muscle tension and improve the flexibility of specific joints and muscles of the back, chest, shoulder, arm and forearm. When performed correctly, these exercises can be used to perform effective self massage or muscle release techniques, simulating the effects of a sports massage. 

Massage Balls can be purchased through the PhysioAdvisor Shop.

You should discuss the suitability of these exercises with your physiotherapist prior to beginning them. Generally, they should only be performed provided they do not cause or increase pain. 

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Massage Ball Exercises (Upper Body)

The following massage ball exercises should generally be performed 1 - 3 times per day provided they do not cause or increase pain. Initially, they should be performed gently, infrequently and on a soft surface to allow the body time to get used to the exercise. As your flexibility improves, the exercises can be progressed by performing them on harder surfaces or gradually increasing the duration or frequency of the exercises provided they do not cause or increase pain.

Lower Back Release 

This massage ball exercise is designed to reduce muscle tension and improve your lower back flexibility.

Place the spikey massage ball under your lower back as demonstrated (figure 1). Using your legs, move your body forwards, backwards or side to side to massage tight areas. Breathe normally keeping your back and neck relaxed. Repeat this process for 15 – 90 seconds provided it is comfortable and does not cause pain. A gentle form of this exercise can be performed in standing (figure 2). You can also apply sustained pressure to a particular tight spot for periods of 15 – 60 seconds or until the muscle relaxes. 

Figure 1 – Lower Back Release 

Figure 2 – Lower Back Release Standing

Upper Back Release 

This massage ball exercise is designed to reduce muscle tension and improve the flexibility of the upper back muscles.

Place the spikey massage ball under your upper back as demonstrated (figure 3). Using your legs, move your body forwards, backwards or side to side to massage tight areas. Breathe normally keeping your back and neck relaxed. Repeat this process for 15 – 90 seconds provided it is comfortable and does not cause pain. This exercise can be progressed by placing your arms above your head. A gentle form of this exercise can be performed in standing (figure 4). You can also apply sustained pressure to a particular tight spot for periods of 15 – 60 seconds or until the muscle relaxes. 

Figure 3 – Upper Back Release 

Figure 4 – Upper Back Release Standing

Suboccipital Release 

This massage ball exercise is designed to reduce muscle tension and improve the flexibility of the suboccipital muscles (upper neck muscles).

Place the spikey massage ball under your neck slightly to one side as demonstrated (figure 5). Using your head and shoulders move your neck forwards, backwards or side to side to massage tight areas. Breathe normally keeping your neck relaxed. Repeat this process for 15 – 90 seconds provided it is comfortable and does not cause pain. A gentle form of this exercise can be performed in standing (figure 6). You can also apply sustained pressure to a particular tight spot for periods of 15 – 60 seconds or until the muscle relaxes. 

Figure 5 – Suboccipital Release 

Figure 6 – Suboccipital Release Standing

Latissimus Dorsi Release 

This massage ball exercise is designed to reduce muscle tension and improve the flexibility of the latissimus dorsi muscle (muscle at the outer aspect of your back).

Place the spikey massage ball under the outer aspect of your back (Latissimus Dorsi) as demonstrated (figure 7). Using your legs and arms, slowly move your body forward, backwards or side to side allowing the spikey ball to massage the side of your upper back. Breathe normally keeping your upper body relaxed. Repeat this process for 15 – 90 seconds provided it is comfortable and does not cause pain. You can also apply sustained pressure to a particular tight spot for periods of 15 – 60 seconds or until the muscle relaxes. 

Figure 7 – Latissimus Dorsi Release