Peanut Massage Ball

How to Use a Peanut Massage Ball

Forearm Massage

Starting Position:

1. Kneel on a mat with your hands down for support.
2. Place the peanut massage ball under the front of one forearm with your palm down.

Steps:

1. Roll the massage ball from your wrist to your elbow, applying light pressure.
2. Move slowly and ensure consistent pressure throughout the motion.
3. Repeat as needed, switching arms to ensure balanced muscle relief.

Calf Massage

Starting Position:

1. Sit on a mat in a comfortable position with your hands behind your torso, supporting your weight.
2. Bend your knees and place one heel on the peanut massage ball.

Steps:

1. Lengthen your leg, applying pressure on the massage ball and rolling it up the tendon.
2. Bend your knee to return to the starting position.
3. Increase the degree of stretch by keeping your ankle in dorsiflexion (toes pointing upward).
4. Repeat the motion several times, then switch to the other leg.

Additional Tips:

• Breathing: Maintain steady, deep breaths to help your muscles relax during the massage.
• Pressure: Adjust the pressure based on your comfort level. If you feel any sharp pain, reduce the pressure or stop the exercise.
• Consistency: Use the peanut massage ball regularly to help prevent muscle tightness and improve flexibility.