Ball massage
For the ball massage, pay attention to the pressure you apply to your muscle. The pain felt must be tolerable. In any case, if the pain makes you wince, reduce the pressure. Breathe slowly and deeply so that the ball penetrates more easily into your muscle and releases tension. If, at a certain point, you feel a more precise point of tension, stay there. Move your ball just next to the tension point and breathe without moving, always keeping the pressure on the muscle. When you feel that the point is fading, resume the proposed movement.
Yoga Ball : upper trapezius
• Massed muscles: Upper trapezius and levator scapulae
• Movement 1: Vertical arms. Compress the balls with the shoulder blades as if it was a lemon to squeeze. Then move the shoulder blades away from each other to make space for the balls in the back. Repeat the movement 6 to 8 times.
• Movement 2: Make big half circles of arms, hands on the ground if possible, as if we wanted to draw an angel in the snow. Do the movements slowly. Repeat the movement 6 to 8 times. *** If you have enough space on each side, you can keep the arms extended when you lower them to the sides.
• To go further (not shown on the video): You can then slip to the ground to let down the balls a little lower in the back. Repeat the previous 2 movements
• Movement 1: Vertical arms. Compress the balls with the shoulder blades as if it was a lemon to squeeze. Then move the shoulder blades away from each other to make space for the balls in the back. Repeat the movement 6 to 8 times.
• Movement 2: Make big half circles of arms, hands on the ground if possible, as if we wanted to draw an angel in the snow. Do the movements slowly. Repeat the movement 6 to 8 times. *** If you have enough space on each side, you can keep the arms extended when you lower them to the sides.
• To go further (not shown on the video): You can then slip to the ground to let down the balls a little lower in the back. Repeat the previous 2 movements
Yoga Ball : triceps
• Massed muscle: Triceps
• Movement 1 - Parallel Massage: Place the ball on the wall just above the elbow. Roll the ball up to the shoulder and back to the elbow. Make sustained support on the ball using the weight of your body to create pressure on the muscle. * Use your free hand to hold your chair and maintain balance. Repeat the movement 6 to 8 times.
• Movement 2 - Cross-Fiber: While still holding the ball, move your arm up and down so that the ball moves in the opposite direction of the muscle fibers. Walk the ball between your elbow and shoulder, making small movements up and down. Repeat the movement 6 to 8 times.
* If the ball moves in the wrong place and may fall to the ground, take a few seconds to reposition it on the wall before continuing the sequence.
• Movement 1 - Parallel Massage: Place the ball on the wall just above the elbow. Roll the ball up to the shoulder and back to the elbow. Make sustained support on the ball using the weight of your body to create pressure on the muscle. * Use your free hand to hold your chair and maintain balance. Repeat the movement 6 to 8 times.
• Movement 2 - Cross-Fiber: While still holding the ball, move your arm up and down so that the ball moves in the opposite direction of the muscle fibers. Walk the ball between your elbow and shoulder, making small movements up and down. Repeat the movement 6 to 8 times.
* If the ball moves in the wrong place and may fall to the ground, take a few seconds to reposition it on the wall before continuing the sequence.
Yoga Ball : trapezius
• Massed muscles: Trapezius and supraspinatus
• Movement: Roll the ball from the top of the clavicle to the back of the shoulder in the opposite direction of the trapezius fibers (cross massage). Go back and forth from front to back using the pressure of the hand for a more or less pronounced massage. Repeat the movement 5 to 8 times
• Movement: Roll the ball from the top of the clavicle to the back of the shoulder in the opposite direction of the trapezius fibers (cross massage). Go back and forth from front to back using the pressure of the hand for a more or less pronounced massage. Repeat the movement 5 to 8 times
Yoga Ball : hand
• Massed muscles: Finger flexors
• Movement 1: Circles all over the palm of your hand. 3-4 circles clockwise and 3-4 circles counter-clockwise.
• Movement 2: Massage from the palm of your hand to the tip of your thumb 3-4 times. Repeat the same movement with each finger. 3-4 round trip by finger.
• For more pressure, use the other hand to put extra weight over the hand that is being massaged (not shown on the video)
• Movement 1: Circles all over the palm of your hand. 3-4 circles clockwise and 3-4 circles counter-clockwise.
• Movement 2: Massage from the palm of your hand to the tip of your thumb 3-4 times. Repeat the same movement with each finger. 3-4 round trip by finger.
• For more pressure, use the other hand to put extra weight over the hand that is being massaged (not shown on the video)
Yoga Ball : forearm
• Massed muscles: Wrist extensors and flexors (forearm)
• Movement 1: Hand palm directed to the ceiling. Roll the balls from the wrist to the elbow and vice versa. For a more sustained pressure, use the other hand to make a support on the wrist (not shown on the video)
• Movement 2: Turn your thumb to the ceiling. Repeat the same sequence always in the form of parallel massage (movement parallel to the muscle fibers).
• Movement 3: Turn the palm of your hand to the ground. Repeat the same sequence.
• Make 3-4 round trips per move.
• Movement 1: Hand palm directed to the ceiling. Roll the balls from the wrist to the elbow and vice versa. For a more sustained pressure, use the other hand to make a support on the wrist (not shown on the video)
• Movement 2: Turn your thumb to the ceiling. Repeat the same sequence always in the form of parallel massage (movement parallel to the muscle fibers).
• Movement 3: Turn the palm of your hand to the ground. Repeat the same sequence.
• Make 3-4 round trips per move.
Yoga Ball : pectorals
• Massed muscles: Pectoralis major
• Movement 1: Back and forth from the sternum to the shoulder to massage the pectoralis major. Repeat the movement 5 to 8 times.
• Movement 2: Back and forth from the camisole strap up to the clavicle for a cross-fiber massage. Repeat the movement 5 to 8 times.
• Repeat movements 1 and 2 on the other side.
• Movement 1: Back and forth from the sternum to the shoulder to massage the pectoralis major. Repeat the movement 5 to 8 times.
• Movement 2: Back and forth from the camisole strap up to the clavicle for a cross-fiber massage. Repeat the movement 5 to 8 times.
• Repeat movements 1 and 2 on the other side.