How to use a massage ball

How to use a massage ball - Pulseroll

Just like a foam roller, a massage ball can also be used to help release tension in our achy muscles after long hours spent in the office or after a workout. To find out how to use a massage ball, continue reading this blog!

Why use a massage ball?

Not only are massage balls affordable and small but they can easily fit into a suitcase or handbag to use wherever you go. They promote self-sufficiency so there is no need to rely on anyone else or have to spend money on expensive physiotherapy sessions.

Where and when can you use a massage ball?

vibrating single ball

Since they are so conveniently easy to use, you can use them almost anywhere, for example against a wall, the back of a chair, on the floor, or simply by using your hands. Some office workers keep them at their desks as a reminder to use them during the day to help with releasing built-up muscle tension from poor posture or stress.

How to use a massage ball

Start with only a few knots at a time, the most painful area being first. The idea is to trap the knot in the muscle with the ball and apply gently to medium pressure until the painful sensation has faded.

Once you have the correct spot (and you will know when), hold it there and try to relax until only about 80% of the ache remains. When pressing too firmly, the sensation can be too painful for you to relax which defeats the purpose of using the massage ball in the first place. Doing this could also potentially irritate the area. You are looking for “good pain”.

Roll the ball around to look for more tender spots or just enjoy gently going back and forth over the tight muscle. If you feel the muscle needs it, you can repeat it twice a day.

After releasing the knot, follow it up with gentle stretches to the same muscle. It’s okay to lightly exercise the muscle afterward but avoid fatiguing it for 24 hours.


With your back against a wall, place the ball between your neck and shoulder blade. Gently lean into the wall and roll up and down or sideways. Hold still to release any knots as you find them.


Use the ball with your opposite hand to rub over your upper trapezius muscle (the slope of your neck into your shoulder).


In either sitting or standing, take off your shoes and step lightly onto the ball. Roll the ball back and forth on the bottom of the foot.

How to choose a massage ball

Making sure you're using the correct recovery ball is important.

A vibrating massage ball will definitely get you deep into your muscles. Here at Pulseroll, we have a vibrating massage ball which will provide you with a deep tissue massage at home.

Our vibrating massage ball comes with different speed settings for different intensities, as well as a remote control to allow you to control the speed settings.

To find out more about our recovery collection, visit our shopping hub!