Spikey Balls, BakBalls, Chiballs…. There are so many ball-like devices to choose from, it can be tricky to know what are they for and how to use them! So let’s take a closer look at how physio balls are used.
What are Spikey Balls?
Spikey balls are a rubber, self-treatment device designed to reduce muscle tension.
They are great for deep tissue massage in different muscle areas including your glutes (buttocks), calves, shoulders, neck and upper, mid and lower back.
When used correctly, these massage balls are very handy to use for a self massage, helping to prolong the effects of treatment from your physiotherapist.
How do I use a spikey ball?
- You can either lie on it on the floor or lean against it on a solid wall.
- Simply place the spikey ball in the relevant area and slowly move your body forward, backwards or sideways, or simply apply sustained pressure (by not moving).
- Continue this process for approximately 30-60 seconds per area, before moving to a nearby area.
What is a Chiball?
A Chiball is a small, soft, 15-20 cm inflatable ball and is a very versatile piece of Pilates equipment that can be used in many different exercises.
How do I use a Chiball?
You can place it under your pelvis while lying on your back, or under part of your foot when standing, or hand or knee when kneeling, to provide an unstable surface. This helps to automatically activate important postural muscles to get the most out of your exercises.
Depending on how and where it is used, it can help increase muscle activation and provide an additional challenge to your muscle control and body movement during your gym and Pilates exercises.
What are BakBalls?
BakBalls are another rubber, self-treatment device, however of a very different shape.
They are designed to compliment the anatomy of the spine to provide localised pressure directly onto the intervertebral joints of the spine.
They can also be used to ease tight and tender muscles and joints in many different areas including your neck, thighs, calves and bottom of your feet.
How do I use a BakBall?
- You can either lie on it on the floor or lean against it on a solid wall.
- Simply place the BakBall in the relevant area and slowly move your body forward and backwards, or simply apply sustained pressure (by not moving).
- Continue this process for approximately 30-60 seconds per area, before moving to a nearby area.
- When you feel like you are getting an annoying little niggle in your neck, back or buttock etc., reach for your trusty Spikey Ball or BakBall and get stuck into it!
And finally… Gym Balls
Made out of rubber, these larger balls come in various sizes with adjustable inflation.
They can be used at home or work to improve sitting posture and flexibility. Gym balls are often used for Pilates exercises, balance, strengthening and toning your tummy.
There are many different ways of using each ball to treat many different parts of the body and provide great benefits.
- Using these balls can be a great addition to the exercises and hands-on treatment provided by your Physiotherapist.
- The small and lightweight balls can easily travel with you to work, home and on holiday!
If you’d like to know more, consult your physiotherapist first about the safety of using these balls and which sort is best suited for you and your needs.
Sarah Biermann – Physiotherapist
