The ball can be used virtually anywhere on the body, and I would encourage you to experiment to find your own ‘best way’ of self-treating. You can place the ball between your body and a wall, or you can sit on it in a chair, or use your bed or the floor to enable you to lie on the ball. You can even keep it in your car, which is a great place to treat hamstrings, glutes, and the lower back region while you are driving.
Using the ball from a standing position makes it easy to gauge the amount of pressure that feels appropriate and to vary it accordingly.
Sitting or lying on the ball allows you to experience deeper pressure and to relax your body more fully. Begin by placing the ball in an area of the body where you feel tightness or discomfort. Very slowly, roll the ball around that area until you find a spot that is particularly ‘ouchy’, and then allow your body to sink into the sensation of direct pressure on that spot. Although this may feel uncomfortable at first, if you soften into this sensation for a few minutes, the restriction will begin to release without any effort on your part, and you should notice the pain diminishing and the tightness releasing. At that point, you can gently move the ball to another area where you feel discomfort, and repeat the process. A good way to ensure that you spend enough time with the ball in each position is to put on some good music and then keep the ball in one spot for the equivalent of one song, or a minimum of 3-5 minutes. It’s so simple, and you will notice immediate results – all it takes is a little time!
Most people find that they are more likely to use the ball regularly if it’s in easy reach, so be sure and keep it where you are most likely to want to use it – at work, in your car, by your reading or TV chair, on your bedside table, with your exercise mat, etc. I will provide you with one therapy ball at the time of your first MFR appt. If you would like another ball to keep in a second location, I have more available for $5.00 each. With time, if you find that the ball feels too soft or too firm, you can inflate or deflate it by using a standard ball pump (moisten the needle before inserting it into the valve), or just bring the ball with you to your next appointment and I will adjust it for you.