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How To Ease Pain & Tension Using A Spikey Ball with Helen Dudley

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Compiled by Helen Dudley, a Senior Physiotherapist and Qualified Pilates Instructor. To book an appointment with Helen, or read her Meet the Team profile CLICK HERE


With these lockdowns in Auckland, you might be finding your aches and pains are increasing, whether it's from not being able to see your Physio, working from home with a poor desk set-up, or maybe it’s just the stress of Covid-19. Whatever the cause do not fret, the spikey ball can do wonders - If you know how to use it!

If you've been working from home and found yourself fighting aches or pains, your first step should be to read our blog Remote Working Without The Hurting by Mark Quinn.

Spikey balls can be used for self-massage and trigger point therapy of tight or sore muscles. This can help to decrease pain, improve flexibility and increase blood flow to the area.

Check out below my favourite exercises for you to try at home. For best results, put pressure on the ball using your body weight against the floor or wall and move around the muscle - once you find a sore bit, hold for 5-10 seconds remembering to breathe and move to the next bit. We suggest you spend about 1-2 minutes in each area. If this is too sore, try just gentle pressure for 10 seconds.

If this does not work, book in for an online physio session as you may need to supplement it with some stretches, strengthening or a different technique. CLICK HERE for appointment bookings!

 - Do not use if you have had a recent injury or trauma to an area
 - Avoid bony prominences and tendons.
 - Expect tenderness and mild pain but you should not experience moderate to severe pain.
 - If you experience increased pain, please book in for a Physio appointment or Complimentary phone call.

Here are a few ways you can use your spikey ball at home!


Place ball under back of thigh.



Place ball under calf.
Do not roll over Achilles tendon.



IMG_1298.jpgGluteals + Piriformis

Place ball under buttock (where back shorts pocket would be).




IMG_1303.jpgOption to cross foot onto opposite knee for extra muscle stretch.
*Stop if you get pain or pins & needles down your leg.  





IMG_1310.jpgHip Flexor (TFL)

Place ball at the front of your hip where hand would enter your pocket.  



IMG_1316.jpgHip Flexor

Place ball under front, just inside of hip bone.
As you transfer your body weight onto the ball, try and relax as best you can allowing the ball to press inside your pelvis.  




IMG_1337.jpgLumbar (Lower Back)

Place ball in small of your back to the side of your spine.
Lean your body against a wall, or the floor for a harder massage. 




IMG_1321.jpgThoracic (Upper Back)

Place ball in your upper back between your spine and shoulder blade.
Lean your body against a wall, or the floor for a harder massage.




IMG_1329.jpgRotator Cuff (Shoulder)

Place ball at bthe back of your shoulder, lean onto wall at a 45 degree angle.




IMG_1328.jpgPecs (Chest)

Place ball at the front of your chest just below your collar bone.  





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