Massage Ball Kit

Exercise Guide
 Myofascial release is a type of physcal therapy often used to treat pain, sensitivity and
tightness in your myofascial tissues, these tissues surround and support the muscles
throughout your body. The pain, sensitivity or tightness usually originates from specific
points within your myofascial tissues called “trigger points”.

The excercises found within this guide have the ability to help you: Increase blood
flow and tissue hydration, relieve muscle pain, recover sore muscles, improve athletic
performance, injury prevention, increase flexibility and increase your bodies range
of motion. The Posture Magic massage ball kit is widely used and recommended by
physical therapists, massage therapists, doctors and athletes. The kit has everything
you need for self-care and self-massage. The six balls found within the kit are the
perfect release tools for people who need muscle massage for physical therapy and
people who are looking to self massage their musscles.

Note: Please consult your doctor or physical therapist if you are using the massage ball
kit for rehabilitation or therapeutic purposes.

Please contact us at help@posturemagic.com if you have any questions or need any

assistance with your products.

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Trigger Point
Release Balls
Large Foam Massage Ball
Size: 3.5 inches in diameter
Material: EVA Foam
Perfect to massage large muscle groups including back,
hip, hamstrings, etc.

Small Foam Massage Ball

Size: 2.6 inches in diameter
Material: EVA Foam
Optimal size for precise muscle targeting
Ideal for gentle trigger point massage

Smooth Lacrosse Ball

Size: 2.5 inches in diameter
Material: High density rubber
Optimal size for precise muscle targeting
Ideal for penetrating trigger point massage

Double (Peanut) Ball

Size: 5.5 inches in length
Material: Eva Foam
Specially designed spinal muscles release
Can also be used to massage back and leg

Spiky Massage Ball

Size: 3 inches in diameter
Material: PVC
Provides deep penetration into muscles
Perfect to use under feet to release plantar fasciitis

Hand Exercise Ball

Size: 2.6 inches in diameter
Material: High density rubber
Specially designed for hand and finger massage
Great for stress release

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 Excercise
Directions

1 Place the ball between a hard surface and a body part.

Floor: Simply lean on the ball and use your Wall: Place a ball between your body
own body weight to relieve trigger points and the wall. In this postion, you will have
and muscle knots. You can change your more control and less pressure than floor
body postion to adjust the level of pressure. postioning.

Table: Place the ball between your arm Hand: Use your hand with the ball to
and the table will help you to release arm massage if your muscle knots are sensitive.
muscles more easily.

2 Roll slowly over your muscles to increase blood circulation and find knots.

3 Hold the ball statically on the muscle knots for 15-20 seconds, breathe deeply
to relax the muscles. Stretch the muscles. Repeat 2-3 times a week and before
or after every workout.

CAUTIONS
1. Do not stay in one postion for too long.
2. Do not massage around the prominent bony landmarks.
3. Do not place the ball directly on the joint and neck.
4. Clean with water and soap, then air dry.

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Muscle Anatomy
Chart

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 Exercise Guide:
Foot , Calf & Shin

FOOT
SUGGESTED TOOLS:

BENEFITS:
Help to reduce/eliminate foot pain
Relieve sore feet
Reduce plantar fasciitis pain

Calf Release

CALF & SHIN

SUGGESTED TOOLS:

BENEFITS:
Relieve calf cramps
Prevent shin splints
Speed up athletic muscle recovery

Shin Release

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Exercise Guide:
Upper Leg

UPPER LEG Quadriceps Muscle Release

SUGGESTED TOOLS:

BENEFITS:
Reduce/eliminate the pain
in hip, knee, inner, and
outer thigh
Improve the flexibility of
hamstrings and quadriceps
Prevent locked knees

Inner Thigh Muscle Release

Tensor Fasciae Latae Release Outer Thigh Muscle Release

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 Exercise Guide:
Buttocks, Head &
Neck

BUTTOCKS
SUGGESTED TOOLS:

BENEFITS:
Relieve/eliminate lower back, hip,
sacrum and sciatic
Reduce the stiffness and tightness of hip
Prevent injury and improve range of
motion

HEAD & NECK

SUGGESTED TOOLS:

BENEFITS:
Reduce common headaches
Improve range of motion in the neck

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Exercise Guide:
Back

BACK Rhomboids & Serratus

SUGGESTED TOOLS: Posterior Release

BENEFITS:
Relieve/eliminate lower, mid and
upper back pain
Reduce back tightness
Improve posture

Quadratus Lumborum Release

Latissimus Dorsi & Serratus Posterior Inferior Release

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 Exercise Guide:
Spine & Chest

SPINE CHEST
SUGGESTED TOOLS: SUGGESTED TOOLS:

BENEFITS: BENEFITS:
Relieve spinal muscles and Relieve pain in chest and shoulder
back tightness Increase range of motion and deep
Correct postural imbalances breathing patterns
Improve posture

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Exercise Guide:
Shoulder & Upper
Arm
Deltoid Release
SHOULDER & UPPER ARM
SUGGESTED TOOLS:

BENEFITS:
Relieve pain in the shoulder
and elbow
Release tightness in the shoulder
Improve range of motion in the
shoulder and elbow

Biceps & Brachialis Release Triceps Release

Infraspinatus & Teres Minor Release

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 Exercise Guide:
Forearm, Hand &
Finger

FOREARM HAND & FINGER

SUGGESTED TOOLS: SUGGESTED TOOLS:

BENEFITS: BENEFITS:
Relieve pain in waist and hand Relieve pain in waist, hand, fingers
Relieve tennis elbows Reduce stiffness, numbness
and tingling

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