The ITB (ilio-tibial band) is a long, thick band of fascia that runs along the side of the thigh from the hip to the knee. It is a highly overused…
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Lower Gluteals – Spiky Ball
The gluteals muscles (aka the “glutes”, or the bum muscles) consist of 3 main muscles – gluteus maximus, gluteus medius and gluteus minimus. Glute tension is common in people doing…
Pectorals – Spiky Ball
The pectoral muscles (consisting of pec major and minor) are found at the front of the chest, and are frequently tight in people who spend a lot of their day…
Plantar Fascia – Spiky Ball
The plantar fascia is a thick layer of connective tissue on the underside of the foot. It frequently becomes tight, often with no apparent cause, and is the primary contributor…
Posterior Deltoid – Spiky Ball
The deltoid muscle is part of the shoulder – it’s like the “cap” over the top of the shoulder joint that gives it the rounded appearance. The posterior (or “back/rear”)…
Rhomboids – Spiky Ball
The rhomboids are a group of muscles that run between the shoulder blade and the spine on each side. Similar to the upper trapezius muscles, they frequently become tight in…
