ULTIMATE
MASSAGE BALL
E X E R C I S E G U I D E
w w w. s p r i . c o m
• Complete 1-3 sets per exercise, 15-60 seconds per set.
• Perform each exercise with a comfortable amount of muscle pressure.
• When applicable, perform selected exercise for an equal amount of time on each side of body.
• Roll the ball along the entire area of the tight and (or) sore muscles.
• If desired, stop and apply pressure with the ball directly over the knotted muscle area(s)
for 3-5 seconds.
• Ball exercises may be performed daily, or as needed.
•
IMPORTANT!
Remember to always roll the ball over the muscles and soft tissue areas,
while avoiding prominent boney areas.
F O O T
L O W E R L E G
S H O U L D E R
U P P E R B A C K
Sit or stand and position ball under arch of foot. Roll ball
forward and backward along underside of foot. Locate
tight, knotted area(s) and apply increased ball pressure.
Resume ball rolling and repeat.
Sit and position ball under back of lower leg. Roll ball
forward and backward along underside of lower leg.
Locate tight, knotted area(s) and apply increased ball
pressure. Resume ball rolling and repeat.
Lie on side and position ball under back of shoulder. Roll
ball in a small circular motion along back of shoulder.
Locate tight, knotted area(s) and apply increased ball
pressure. Resume ball rolling and repeat.
Lie on back and position ball along the side of the spine
just above the shoulder blade. Roll ball up and down the
upper back along length of spine. Locate tight, knotted
area(s) and apply increased ball pressure. Resume ball
rolling and repeat.
