Stay updated

Sign up for news, events, and special offers!

Join us in class!

Choose a studio and view the schedule.
graphic image that says: how to release tension using massage balls a crash course with Caitlin. Image of woman utilizing yoga tune up balls.

Yoga Massage Ball Techniques

Jul 12th, 2021 caitlin Education, Practice

We could all use a few more shoulder rubs, head massages, low back releases, and foot care. Just a few of the many things we can tend to with self-massage balls on a more regular basis from home! These $14 massage balls we sell in the shop are an incredible value for the care you'll be getting for years to come.

Need more than photos to catch what is happening? Sign up for our online massage ball workshop with Niki and get the how-to first hand.

Knead a Deep Release Online Workshop July 15 @ 6:30pm (PT) SIGN UP >>

My neck, my back, my feet juuust like that.

We all know massages feel good and help to relax us emotionally but these TLC practices are an important part of caring for our fascia as well as our muscles! Fascia is the connective tissue that runs through our entire body.

Our bodies form "fascial adhesions" to protect us. Those knots in your shoulders are your body's way of making sure your head doesn't fall off! We spend so many hours hunching that our bodies create tight spots on the back to try to keep your head on top of your shoulders. The same with our glutes - so much sitting and stretching of our back creates tightness over time. It's like an accidental yin pose and our body knows that much stretching can be problematic. These massage practices can help let your body know it doesn't need to tighten up to keep your head on straight. Give it a hug and a rollout so it can relax.

Use massage balls to release neck and shoulder tension.

You don't really want to roll on your neck. She's tender. But you do want to roll out where your head connects, (your hairline) as well as your shoulders to let go of some of that tension.

Keeping the massage balls in their bag, but loosening the bag so they can separate just a little. As you lay on your back, hold the bag on the base of the scull. Keep your hands there and gently rock the head in a "no" massaging those big knobs where your skull starts.

Next, target back muscles with massage balls.

Move the massage balls out of the bag and place one on each side of your spine. For many of us - laying flat is a bit intense or just challenging to move - so try this at a wall! Either way - roll up and down the sides of the spine with the massage balls. Just like a bear scratching his back on a tree. Avoid bone, stay on the soft stuff! As long as there are no sharp pains or weird tingling, you're doing it right.

Use massage balls to relax your glutes.

Move the massage balls to your glutes! One under each cheek. Dance around on the wall or floor staying on the soft tissue. Roll up and down, side to side, circles! If you have a bigger massage ball, that can be nice for these bigger muscles.

Lastly, a massage ball technique for your feet!

While standing place one massage ball under your foot. Roll the entirety of the arch up and down the foot, including the edges. Place your heel on the ground and catch the ball under your foot. Fanning your foot side to side rub the arch in a new direction!

If you feel anything that feels extra good to roll out, a knot, or an especially sticky spot - hang out there for a while and breath giving it some extra care.

See you in Niki's workshop for a much more in-depth rollout experience!


Other Posts you might like

4 Foundations of Mindfulness

The Buddha’s Four Foundations of Mindfulness “I wish I was more present in my life.” How many times have you wished this? Life is exhausting and chaotic (especially in 2020’s!),... read more

New to Yoga? Start Here

We hear it all the time. “I’m not flexible enough to do yoga.” Whether that’s the reason you haven’t made it to the mat or the myriad other reasons that... read more

Meet the Teachers: 300-Hr Yoga Teacher Training 2023

Meet our 2023 teachers and learn more about their interests, credentials, and what to expect! 300-Hr YTT starts August, 2023! Learn more and join our free info session >>  ... read more

2022 Impact Report

One Down Dog is more than a yoga studio. We’re a community, a place to deepen your practice, connect with others, and give back to the larger community. Here are... read more

Introducing ODDgives: Portuguese Flow!

ODDGives is a program created to elevate diverse voices and give back to underserved communities. These classes are both fundraiser classes for a non-profit of the teacher’s choosing and/or affinity... read more

One Down Dog is Celebrating 10 Years!

One Down Dog opened in a shared space on January 26th, 2013. A year later we held our first class in the current Silverlake studio, followed by the opening of... read more

Stay Updated

Sign up for news on classes, events, and special offers!

Online Classes
Live, online classes 7 days a week! Questions? Email
More info »
Eagle Rock
2150 Colorado Blvd.
Los Angeles, CA 90041
More info »
4343 W. Sunset Blvd. Suite #205
Los Angeles, CA 90029
More info »
Echo Park
319 Glendale Blvd.
Los Angeles, CA 90026
More info »