Spiky balls...the upper limb edition

To follow on from the blog on the spiky ball, lower limb edition, there is the upper limb version.

Benefits of using a spiky ball:

- Reduce pain

- Increase local blood flow/circulation

- Reduce inflammation

- Improve flexibility

- Improve 

- Reduce muscle tension

- Improve range of motion

How to use a spiky ball:

Find a tender area and put the ball in the area. Depending on the body region, it will vary if this is done standing, sitting or lying down. Once you are in that position, slowly roll the ball around. If you come across a particular area that is sore or causing the pain to radiate/spread then leave the ball there for 10-30seconds. Do not press too hard into the ball. Medium pressure is fine.

The upper trapezius:

One of the most common area's of pain. Using a door frame, place the ball on top of your shoulder & rugby tackle the door gently. A door frame works well as this is a hard area to get into. 

The upper back/thoracic spine:

Place the ball between your upper back and the wall. Be careful not to put the ball directly on the spine/boney bits as this is quite painful. 

The pect's:

Facing the wall, place the ball in the front of your chest, in the sect's and gently lean in towards the wall. Place your arm on the wall at various angles to get into different parts of the shoulder. 

The head:

As unusual as this looks, place the ball between your head and the door. Roll the ball around in all the tender points.