How to Cure Stiff Neck and Sore Shoulders with Massage Balls

How to Cure Stiff Neck and Sore Shoulders with Massage Balls

September 20, 2017

Did you know that with a few simple massage techniques using the SET FOR SET massage balls for myofascial release you can alleviate stiff neck and sore shoulders? Add in a few resistance band stretches and you will feel good as new.

No one is spared from the dreaded tight neck and sore shoulders. This will affect most humans at some point in their life. Everyone from office workers to athletes to couch potatoes will suffer from this annoyance eventually.

Check out the 5 easy moves to cure neck and back pain using massage balls and resistance bands. We've also written a brief "how to" for each movement illustrated in the video.


Step 1: Myofascial release for rear delt and rotator cuff.
1. Lie on your back with your knees bent.
2. Place the massage ball on your rear delt where it connects with your back.
3. Lean towards your shoulder for more pressure.
4. Start rocking your arms in a small semi-circular motion or side to side with your arms in a 90-degree position, targeting any tight pain points.
5. After 20-30 seconds move on to the next sore spot in your rear delt and rotator cuff area.
Repeat on the opposite side.

Step 2: Myofascial release for shoulder scapula 
1. Lie on your back with your knees bent.
2. Place the massage ball under your back in-between your trap and your scapula.
3. Keep your arm that is on the same side as the ball straight and move it up and down (to your side then over your head).
4. Adjust the ball's position slightly to target any pain points in the area.
Repeat on the opposite side.

**For added pressure and a deeper massage, lift your butt off the ground using the extra bodyweight to really dig in.

Step 3: Myofascial release for front delt and rotator cuff with lacrosse ball.
1. Lie down on the ground.
2. Place the lacrosse ball in-between your front delt and your outer pec, close to your armpit.
3. Keep your arm straight or in a 90-degree position and pull towards your lower body without causing discomfort in your shoulder joint.
4. For added pressure, push your opposite hand into the ground, so that you are leaning into the ball.
5. Roll the length of your pecs and front delt for 30-60 seconds.
Repeat on the other side.

Step 4: Myofascial release sore neck muscles and upper traps with peanut massage balls.
1. Lie down on your back with your knees bent and feet planted on the floor.
2. Place the peanut massage ball on your upper spine, just above your traps.
3. Roll up and down the length of your upper back and lower neck, massaging the sore spots away.

**To get a deeper massage place your hands across your chest and repeat the rolling movement.

Step 5: Resistance band arm circles for shoulder mobility.
1. Stand with your feet hip-width apart.
2. Hold the resistance band in front of your thighs.
3. Relax your shoulders and circle your arms over your head behind you.
4. Reverse this circle back to starting position.
Complete 10-15 repetitions.

Step 6: Resistance band pull apart for shoulder strengthening.
1. Extend both arms in front of you; holding the resistance band towards the ends (bring your hands closer together for more tension).
2. Start the movement by performing a reverse fly, moving your hands out to the side of your body.
3. Keep your elbows extended until the band touches your chest.
4. In a controlled way, return to starting position.
Complete 10-15 repetitions.

How long should you do myofascial release?
These myofascial releases combined with simple neck stretches performed daily will have you feeling better in no time. If you stay consistent with this 5-7 minute routine you will have a long-term fix for stiff neck and shoulder muscles. Just remember, these exercises don't replace the need to strengthen the shoulders and neck muscles. Combine them with shoulder strengthening routines to get the best of both worlds.

Battle on!



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