Are your muscles sore and tight after a workout?  Stretching alone is not always enough to release muscle tightness and muscle knots. RockBalls are great for:

• Reduced pain after exercise
• Improved circulation
• Relief from muscle knots and tightness
• Helps prevent injury
• Enhances nutrients to tissues, thus aiding recovery

Sometimes a foam roller is not enough. You need pinpoint accuracy to release stuck tissues.RockBalls allow you to perform self myofascial release using two balls, one smooth 2.5″ and one spiky 3.5″ .

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RockBalls for Shoulder – lying on back

1. Put the RockBall on the back of the shoulder. Apply direct pressure for 30-60 seconds.
2. Move around to find tender points.

1. To increase intensity: Place arm at 90 degree angle.
2. Move arm from 90 degrees to 180 degrees and back.

CALF / SHIN

1. While sitting on the ground, position the ball under your calf.
2. Rock back and forth over the target tissue for 30-60 seconds, applying pressure gradually.

For increased effect, point your toes away and then flex back  toward your body. Apply pressure as needed.

To intensify effect, lift hips off the ground to increase pressure.

FOOT STANDING

Roll from base of toes to heel. Maintain normal breathing. Applying too much pressure will cause you to stop rolling and to hold your breath. Use your free foot to offload pressure and maintain balance as needed.

GLUTE – SEATED

 

1. Seated with involved knee bent and foot on the ground. Position RockBall in the “back pocket”.
2. Apply direct, constant pressure. To increase intensity, allow involved knee to slowly drop toward the floor. Repeat 5-10 times. If the pressure is too great , offload with your hands.

PECTORAL MUSCLES

1. Place the RockBall between pec and shoulder.
2. Use both hands over the RockBall and apply direct pressure. Then roll the RockBall towards the shoulder and return to starting position for 30-60 seconds.

You may have to roll the RockBall around in order to find the optimal spot. If the pressure is too great from the textured rockBall, use the smooth RockBall instead.

HIP FLEXOR – LYING FACE DOWN OR STANDING

1. Place the RockBall a couple of inches to the outside of your belly button.
2. Flex hip and knee while keeping downward pressure on the ball. Now move your hips and knee from side to side, rocking gently. Use your elbows and knees to offload the pressure if too great.

If face down is not an option due to too much pressure, feel free to stand and apply pressure using your hands.

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