Why can a massage ball help with neck pain?
A massage ball can target trigger points in the neck, which are often associated with tension headaches, limited mobility and stiff shoulders. The focused pressure promotes blood flow to the muscle fibres and helps them relax.
1. Exercise — Neck massage against a wall
Stand a short distance from a wall and place the ball between your neck and the wall.
- Slowly make small circles
- Spend a little longer on sensitive spots
- 30–60 seconds per side
2. Exercise — Hold a trigger point (sustained pressure)
Lean gently against the ball until you feel clear but comfortable pressure.
- Hold the spot for 20–30 seconds
- Breathe slowly and calmly
- For muscular tension, use only comfortable pressure; have recurring headaches assessed by a doctor
3. Exercise — Shoulder-blade mobilisation
Place the ball below your shoulder blade. Slowly roll 3–4 cm up and down.
- Relaxes the upper-back muscles
- Reduces neck stiffness
Which massage balls are suitable?
Firm or medium-firm balls allow precise pressure around the neck.