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  • This can be completed both standing against a wall or lying on your back with a massage ball
  • Place ball under your back and gently lean into the ball creating a tolerable pressure
  • You can change the intensity by increasing your weight on the ball
  • If you find a sore spot you can hold and wait on that point until the tightness subsides
  • Complete for 3-4 mins


  • The spiky ball can be significantly sore when using it to release the fascia and muscles.
  • Exercise caution and use to the level of soreness you can tolerate
  • If you are unsure, please speak to your physiotherapist