Buddy Dynamics: My New Favorite Massage Ball!

Buddy Dynamics: My New Favorite Massage Ball!

I have always been a HUGE fan of massage. If I could spend my time and money on one form of recovery, I would always choose a good deep tissue massage. Some of my clients  think massage is just a luxury; in reality it’s almost a necessity. As I age and continue to work out as hard as I’m used to, if I don’t massage my muscles, I am extra sore. I also feel like so many people these days have issues with their neck and back and even hands (due to texting and computer use), can could really benefit and prevent injuries if they massaged their achy muscles. The problem is, massage is pricey! You can do your own home massage with a prop such as Buddy Dynamics.


Deep tissue massage involves manipulation of the deep layers of tissue in the body, including the fascia and other supportive tissue that make up the muscles and joints. Deep tissue massage is usually slower and firmer; and pressure is applied to targeted areas of the body. This kind of massage helps stimulate blood flow and relieve muscle tension; it also lowers psychological stress and releases feel good endorphins such as serotonin and oxytocin.

Deep tissue massages normally focuses on major muscle groups, such as the neck or lower back, as well as joints and tendons that are susceptible to overuse and injuries. Areas of the body that often tense up in times of stress, including the shoulders, neck and hips, can really benefit from this type of deep manipulation.


Deep tissue massage balls are dense and hard and stay firm under pressure. Massage balls are effective massage tools that help improve performance and nullify any pain in sore muscles. I find the Buddy Dynamics ball very effective at isolating problem areas in my body such as my piriformis and lower back. I also us it to help increase my flexibility.

Massage balls allow you to do your own deep tissue massage approximating the pressure you could expect from a massage therapist’s palm or elbow. Top physical therapists, massage therapists and athletes all use massage balls for their own self-care. These dense, round balls can offer several benefits of therapeutic massage that won’t break the bank! I love it for my feet, calves, hamstrings, IT bands, glutes, shoulders and back.


A massage ball can offer many benefits:

  1. Prevents injury
  2. Reduces Stress
  3. Reduces Soreness due to Exercise
  4. Enhances Flexibility and Joint Movement
  5. Improves Circulation
  6. Relieves Sciatica and Migraines


Here are a few of my favorite ways to use the massage ball:

Feet: I place it under the arch of each foot and press down firmly; Then I roll it back and forth under each foot.

Calves: Sit down on the floor with your legs outstretched and place the ball under one of your calf muscles. Lift your hips off the floor and roll the ball back and forth on your calf. This is so intense; but makes a huge difference!

IT bands: Lie on your side and place the ball under your outer thigh along the IT band (iliotibial band); much as you would use a foam roller, move back and forth over the ball.


Glutes: I like to sit on top of the ball under each buttock muscle and roll around. When I find a tender area, I try and hold for 30-60 seconds.

Lower Back: Lie on the floor and place the ball under your lower back (on either side of the spine). Roll up and down massaging your lower back. Switch to the other side. Make sure you’re breathing deeply.

Upper Back & Shoulders: Place the ball on a wall and brace it with your shoulders and upper back. Move up and down to massage the muscles. You can also do this one lying down.

Take A Look AT The Video Below For Some Moves

I truly love having a massage ball at home and to travel with. Self-care is so important and when it comes to releasing the muscles, it’s a must. I always like to say, “our issues are in our tissues”…take the time to roll out the tension and your body and mind will thank you!

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