8 Massage Ball Exercises for Post-Workout Recovery

2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44

Any training plan has days and even weeks to recover. And this is not just a rest, these days it is advisable to arrange a workout for yourself that will help a tired body. Today we bring to your attention one of the options from the Equinox team!

According to the director of the Equinox Fitness Training Institute, Matthew N. Berenc, 2016 will be a year of recovery, and the high-intensity training that has been so fashionable lately will recede into the background. This is very good, since the constantly turned on mode of the beast leads to loss of strength and injury, and calmer workouts will not be superfluous.

As we said, recovery does not at all mean that you need to wallow on the couch, gradually acquiring its shape. You simply switch to other types of workouts that help your body recover faster from exertion.

This workout uses special balls that do an excellent job of massaging tired muscles.

Exercise 1

With your back against the wall, place the massage balls between your shoulder blades on either side of your spine. Begin to slightly bend and extend your knees so that the balls roll up and down along the thoracic spine (upper and middle back).

Exercise 2

With your back to the wall, place the massage balls between your shoulder blades on either side of your spine. Wrap your arms around yourself and begin rotating your shoulders while bending and unbending your knees so that the balls roll up and down and around the rhomboid muscles of the back (muscles of the upper back).

Exercise # 3

Lie on the floor and place balls under each buttock. Keep your feet together and your knees open. Begin to rotate your hips, drawing a figure eight and thus moving the balls over the entire surface of the buttocks.

Exercise 4

Lie on your right side and rest on your right forearm. The right leg should be extended, the left leg bent at the knee, the foot resting on the floor. Place the balls under the fascia lata tensioner of your right thigh (the small muscle in the upper outer thigh). Now you need to bend your right leg slightly and move the balls up and down this muscle. Then repeat the same with the other leg.

Exercise # 5

Sit on the floor with your right knee bent, your thigh on the floor, and your left leg straight. Leaning on your right hand, place the balls under your right thigh in the iliotibial tract. Start rolling them up and down, massaging the muscles and trying to make sure that your right leg is in constant contact with the floor. To increase the pressure, you can apply pressure with your left hand on the inner thigh. Then repeat on the other leg.

Exercise # 6

Lie on the floor and place the massage balls under each shoulder just above your shoulder blades. Raise your hips and spread your arms so that your body becomes T-like. Begin to move your shoulders from side to side.

Exercise 7

Lie on the floor and place the balls under each shoulder as close to the neck (top of the trapezius) as possible. Stretch your arms behind your head, palms up, bend your legs at the knees, raise your hips. In this position, take a few breaths, and then with the help of your legs begin to swing from side to side, thus rolling the balls along the trapezius muscles.

Exercise 8

Lie on the floor and place the balls under your mid-back, near the eighth thoracic vertebra. Relax your arms behind your head, take a deep breath and stay in this position while continuing to breathe slowly.

I have a Blackroll massage ball like in the picture and do the first, second and last exercises periodically. But after watching this video, I will definitely buy a second one! You can’t even imagine how this workout is relaxing and helps to cope with DOMS.