How To Use Massage Balls For Tight Muscles (Relieve Muscle Tension Fast)

How To Use Massage Balls For Tight Muscles (Relieve Muscle Tension Fast)

Chiropractic Towson MD Massage Ball Therapy

If you sit at a desk for work or use a laptop all day, you’ve probably experienced tight muscles or pain in your shoulders, neck, and back. The way you sit and work at your desk can cause all sorts of back, neck, and spine problems if you’re not sitting correctly.

Many of us spend our days sitting at desks that aren’t ergonomic, sitting in our cars, and looking down at laptops and phones which can unintentionally train our muscles to move into a forward head posture. The forward head posture consists of hunched shoulders, a forward-jutting chin, and an upward tilted head. As you’re reading this, you might just catch yourself in this posture because it’s extremely common. A forward head posture has some pretty unpleasant side effects include neck, shoulder, and back pain and tension.

If you’re experiencing pain or tension from tight muscles, we have some good news for you. There are some very simple things you can do with simple tools in order to relieve tension in your neck, back, and spine.

You may see massage balls sold with a variety of names including physical therapy balls, mobility balls, or myofascial release balls but they all do the same thing. Massage balls are designed to allow you to release tension by targeting trigger points. Massage balls make it super easy to give yourself a deep tissue massage with very little effort. The great thing about massage balls is that they do work to relieve tension instantly and they’re small, portable, and inexpensive.

Since they are so convenient and easy to use, you can use them almost anywhere that allows you to push against it like a wall, a chair, the floor, or even your own hands. If you sit at a desk all day for work, you may want to keep a massage ball at your desk so you can release tension instead of building it up all day.

You can use a lacrosse ball as a massage ball or you can pick up our favorite massage ball here on Amazon. We don’t recommend using a tennis ball because it will likely be too soft and not provide the full benefits you can get from a lacrosse ball or a massage ball. Once you have your massage ball and you’re ready to start relieving neck, shoulder, and back tension, you’ll need to know how to use it properly.

How To Use Massage Balls For Tight Muscles

In order to release tension, you’ll want to use your massage ball to apply pressure to trigger points in your tight muscles. You should use gentle to medium pressure so you’re putting pressure on the trigger point but not so much pressure that you injure yourself. It’s normal for this to feel tender and have a sort of “good hurt” that comes along with deep tissue massage but if it really hurts, you’re probably applying too much pressure. 

Mo starts off working on her traps, also known as the trapezius muscles. This large muscle connects your upper back, neck, and shoulders and it can get tight and painful with stress or overuse. 

Place the ball between your trapezius and a wall on one side of your body and cross the corresponding arm across your body as you roll the massage ball across your muscles. You can also use a sturdy chair or the floor. Stretching your arm across your body while you use the massage ball in this area allows you to massage deeper than you could if you left your arm at your side.

Move side to side so you roll the ball along the wall while putting pressure on it. When you find a particularly tender spot, relax your weight into the wall. Doing this will allow you to add additional pressure to the trigger point and help you release the tension. Spend about 30 seconds to a minute rolling out this muscle group on each side before moving on to the next.

Once you’ve rolled out your traps, move down to your rhomboids but be careful not to put pressure on your shoulder blade. Roll this muscle group on each side for about 30 seconds to a minute before moving on to the next muscle group.

Rolling out your pectoral muscles with a massage ball can be a great way to release tight muscles. We often forget about these muscles but they can cause tension or pain in the back, neck, and shoulders. Spend another 30 seconds to a minute on each side of this muscle group just like you did for previous muscle groups. When you find a tender spot, relax into that position and use your weight to apply pressure.

You can use a massage ball to relieve tight muscles in a variety of different areas from your neck and shoulders to your lower back to your feet for plantar fasciitis pain. A massage ball is one of the most versatile and effective tools you can have in your arsenal to combat pain from tight muscles.

If you’re ready to get some help relieving pain from tight muscles, we can help. Click here or call us at (410) 296-7700 to schedule your appointment so we can help you feel better faster!




7:30am - 12:00pm
2:00pm - 6:00pm

7:30am - 12:00pm
2:00pm - 6:00pm

7:30am - 12:00pm
2:00pm - 6:00pm

7:30am - 12:00pm
2:00pm - 6:00pm

7:30am - 12:00pm
2:00pm - 6:00pm


Kalkstein Chiropractic
200 East Joppa Road #300
Towson, MD 21286
(410) 296-7700