Written By Dr Courtnay Wood (Osteopath)

Spikey balls are great for releasing muscle tension and trigger points. They are a great way to maintain flexibility, reduce muscle soreness and introduce increased blood flow to an area for a speedier recovery!!

Spikey balls are stocked at Resilient Health but you can also use lacrosse balls, squash balls.. depending on the firm and spring you feel you need!

Here are THREE of Resilient Health’s favourite spikey ball exercises, but please remember to check with your practitioner to make sure they are safe for you!

GLUTES

You can do this one seated or standing against a wall.

Place your spikey ball on a sore point either under your bottom (if you’re sitting)

or leaning against a wall (if you’re standing).

Hold this for 60-90 secs or until it releases.

Move to the next spot and repeat.

We love this next one as it not only releases off the sore points of the soles of your feet,

but can also indirectly affect the entirety of the back of your lower body! How cool is that!

FEET

Again, you can do this one seated or standing.

Place your spikey ball under the sole of your foot (only do one foot at a time).

Gently roll your foot over the ball in a circular motion or forward and backward.

Alternatively, you can place a smaller spikey ball under your foot.

Then, keeping your heel on the floor, gently roll your foot up and over the ball in a sideways fashion;

so the ball stays still and you drop your big toe-side arch inward and then lift it back on top of the ball,

then drop your little toe-side of your foot towards the floor.

The motion is like windscreen wipers :) So your medial transverse arch is challenged side to side over the ball.

 UPPER BACK

Standing up against a wall, place your spikey ball over the tender points either side of your spine

Hold this for 60-90 secs or until it releases. Move to the next spot and repeat

See you in the clinic!

The Resilient Health Team