How to Use Massage Balls

The benefits of incorporating massage into your yoga practice are profound. Self-massage promotes circulation, stimulates your lymphatic system, and offers myofascial release. Fascia is the thin connective tissue that holds your organs, muscles, bones, nerves, and blood vessels together. Unhealthy fascia can lead to tight muscles and limited mobility.

Incorporating yoga with self-massage is a great way to warm up and loosen muscles. A natural pairing is Yin Yoga, a gentle paced practice that focuses on relieving stress and targeting deep connective tissue by holding restorative poses for 3–5 minutes. The practice is especially attractive to those with tension, injuries, or chronic pain.

The basic idea of using a massage ball (or any other small firm ball), is to pin the ball between a hard surface and the targeted area on your body. It acts similarly to a foam roller, but with the ability to accurately pinpoint your tension.

Here are different techniques to try:

• Roll a ball under each foot for several minutes to release your plantar fascia and loosen tight hamstrings.
• Target tightness in your upper back by putting a ball between you and a wall or your mat. You can incorporate small movements or allow stillness for single-point pressure. Make sure to do each stretch on both sides of your body to encourage balance, or you can use two balls at the same time for a nice heart opener.