Having a ball?

Previously I have written my guide to foam rolling parts 1 & 2.  Now I want to explore the uses for another self-massage tool, the spikey ball.  I would recommend you use both a foam roller and a spikey ball the reason is that for some parts of the body it is easier to use a spikey ball, for example:

Releasing the feet

Stand on one leg use a chair or the wall for balance.  Roll one foot at a time over the ball for a good few minutes.  Include the heel, the outside edge and the instep.  Push down stronger into any area to deepen the intensity.  Do each foot separately.

Between the shoulders

A common area of tension with modern postural habits is between the shoulder blades.  You can easily reach this area with a ball placed anywhere between the shoulder blades and move up and down against the wall.  One tip to stop the ball dropping it to put it in a long sock or stocking, drap it over your shoulder and then hold it in your hand.

Lower back – Under sacrum and glutes

You can use the floor of resistance to press your weight into or when lying to let gravity give you a help in hand.  Simply lie on the floor, bend your knees but keep your feet flat on the floor.  Then place the ball underneath your sacrum – the large triangular bone that forms part of your pelvis.  Now move just gently move your sacrum and glutes all over the ball.   If it feels safe to do so your can bring your knees into your chest to add additional pressure.  This will help release off your lower back.

Related Posts

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    1. Cover your eyes with your cupped palms.
    2. Add a pillow under your elbows if more height is need to keep your back relaxed and straight.
    3. Breathe deeply while you palm for a few minutes.
    Some people have found palming helps with headaches and dry eyes.

  • An alternative way to do simple mindfulness (Part 2)

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  • Ankle Sprains

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    • the pain is particularly severe
    • you cannot move the injured joint or muscle
    • you cannot put any weight on the injured limb, or it gives way when you try to use it
    • the injured area looks crooked or has unusual lumps or bumps (other than swelling)
    • you have numbness, discolouration or coldness in any part of the injured area
    • the symptoms have not started to improve within a few days of self-treatment
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    • Rest your ankle.
    • Ice (wrap ice cubes in a tea towel) and hold over the ankle for 5 - 20 minutes every 2 hours for 2-3 days, then daily for the next 3 days.
    • You can then bandage the ankle in a figure 8 with the heel in the centre of the figure 8, with a compression or elastic bandage.
    • Finally you should elevate your ankle to reduce the blood flow to the area, for the first 24 hours.
    Step 2 - Immobilise joint For next two weeks immobilise the joint by strapping (with Zinc Oxide tape) in a figure of 8 to support, stabilise and immobilise the ankle. Step 3 - Cohesive bandage Now switch to a cohesive bandage to allow more movement. Step 4 - Post Acute When there is no heat present (normally around day 3 or day 4 after you sprained your ankle), still support with a  bandage, but start to contrast bath your ankle.  Contrast bathing increases the blood supply to the ankle to support the healing process.  You contrast bath, for 10 minutes every day, put your ankle in a bucket of cold water (20 degrees centigrade) for 2 minutes, then switch to putting your ankle in a bucket of hot water (40-50 degrees centigrade) for 2 minutes, keep repeating and finish on cold. Step 5- Mobilisations Mobilisation is the stage where you increase the range of movement of your ankle.  You do then after step 4 and only when the movement is pain free.
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    • Circle your ankle anti-clockwise repeat 3 times
    • Lie down on your back, point your foot and your toes and then bend your foot up the ceiling and the same time straighten your toes - repeat 3 times.
    • Now sit on a char and draw the alphabet in the air with your foot this will move your ankle full a range of movement.
    • Once you have your full range of movement back, then you can start increasing your proprioception.  You can stand on a pillow on one leg (your affected ankle), and build up the time until you feel that you stability is the same in both your legs.