Weighted Ball Massage

This may sound a little funny, but simple muscle massages have been known to help the muscle grow.  During the massage the muscle and cells are stimulated to expand, stretch, and create blood flow.  Not only that, but how many times have you had a sore muscle or a tweak in a certain area and have nobody around to get that hard to reach area.  Well, today you are going to learn how to use a weighted ball to pound or roll out the troubled area.  Using different sizes balls will affect the area differently.  A smaller ball might pinpoint a certain spot whereas a larger ball will cover more area and might be a little less painful. Using a good stretching mat or carpet is essential for comfort and rolling ability.  
For example, let’s say you have a sore muscle in the middle of your back.  Start by sitting in front of the ball on the floor and lay back on the ball planting your feet with a wide stance for stability. Find the sore point and roll in small circles to tenderize that area.  Also, include a few reps in the opposite direction.  Now, let’s say your quadriceps is a little sore from a brutal leg workout.  You can stand and perform quad stretches or try to massage with your fist or hand but this trick will really dig deep into the tissue.  On your knees face the ball and position on the quad you want to work first.  Lay out like you are doing a push up so the ball is directly into you quad.  Rolling in a circle is ideal but can be a little tricky with long legs, so go ahead and do vertical reps using the length of the leg in the sore area, then switch legs.  Now smaller muscle groups might need a smaller ball, but it all depends on the person.
Other benefits to using a weighted ball or even a basketball (if you have nothing else) is that it will aid in blood flow especially to the abdominal region, which can increase intestinal digestion, loosen up soreness, and decrease some of the belly fat in this stubborn area.

Health Benefits:

 

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