Some Peanut Ball Tips
A peanut ball is a useful self-treatment device. Its shape helps guide its movement as it rolls along muscles as they are massaged. It is particularly useful for massaging the paraspinal muscles of the back while avoiding the prominent spinus processes.
The narrow waist of the peanut ball can fit around the curves in muscles creating an effective effleurage (long wide stroke) effect.
The following are simple examples of exercises that can be done with a peanut ball. As with any new exercise you should assess if the exercise is appropriate for you. If in doubt consult your healthcare professional (including us).
Standing Paraspinal Muscle Massage.
Place peanut ball between your shoulder blades.
Each sphere of the peanut should be positioned on each side of your spine.
Backup to a sturdy wall so the peanut ball is between the wall and your back.
Bend and straighten your knees so the peanut ball rolls up and down your spine.
You may need to adjust the starting position of the peanut ball, so it reaches higher and lower aspects of your back.
You can move your feet a little further from the wall to increase the pressure the ball exerts on your spine and paraspinal muscles.
Supine Paraspinal Muscle Massage.
Lie with peanut ball positioned between your shoulder blades and the floor.
Each sphere of the peanut should be positioned on each side of your spine.
For comfort you may wish to support your neck and head with your hands.
Bend and straighten your knees so the peanut ball rolls up and down your spine.
You may need to adjust the starting position of the peanut ball, so it reaches higher and lower aspects of your back.
Arm and Shoulder Massage.
Stand with the peanut ball between your arm and a wall.
Bend and straighten your knees so the peanut ball rolls up and down your arm and shoulder muscles.
You may need to adjust the starting position of the peanut ball, so it reaches higher and lower aspects of your arm and shoulder.
Lateral Thigh Massage.
Stand with the peanut ball between your thigh and a wall.
Bend and straighten your knees so the peanut ball rolls up and down your thigh muscles.
You may need to adjust the starting position of the peanut ball, so it reaches higher and lower aspects of your thigh.
This exercise can also be done with the peanut ball between your thigh and the floor to increase the pressure applied to your thigh.
