Thanks for grabbing the Massage Ball, and welcome to the Ergodriven family! This little teal sphere is small, but there's actually a lot you can do with it. Below is a starter set of our favorite ways to roll out tension, increase blood flow, and feel a whole lot better at your desk (and away from it).

A quick note before we get rolling: the goal is "good sore," not "ow." If something feels sharp or pinchy instead of pleasantly intense, ease up on the pressure or move the ball to a nearby spot. More on that further down.

The Basics

Pressure is up to you. The simplest way to control intensity is to control how much weight you put on the ball. Sitting? Less pressure. Standing with most of your weight on it? More pressure. Leaning into a wall? You're driving — go as light or heavy as feels right.

Slow is better than fast. A common mistake is treating this like a rolling pin. Instead, roll slowly, and when you hit a tender spot, pause. Let the ball sit there for 20-30 seconds and breathe. That's where the magic happens.

Stay off bones and joints. The ball is meant for muscle and fascia (the connective tissue around muscle). Skip directly over your spine, kneecaps, elbows, and other bony bits. Roll the muscle next to them instead.

A few minutes goes a long way. You don't need a 30-minute session. Two to five minutes on a tight area is plenty, and you can do it multiple times a day.

Foot Routine (Our Favorite)

This is what the ball was built for, and your Topo Mat even has a little ridge to keep it from rolling away.

1. Stand at your desk with the ball under one foot.
2. Start at the heel and slowly roll forward to the ball of your foot, then back. Do this 5-10 times.
3. Find a spot that feels especially tight or tender, and just stand on it for 20-30 seconds. Breathe.
4. Try rolling side to side across the arch.
5. Switch feet.

Plantar fascia tightness, long-day fatigue, that weird ache after a flight — this routine handles all of it. Many people find this is best done barefoot or in socks, but shoes work too if you need more cushion.

Calf Roll

Sit in a chair. Place the ball under your calf, then cross your other leg over the top of that one for added pressure. Slowly roll your calf forward and back over the ball, pausing on tight spots. Switch legs. (Pro tip: do this during a long Zoom call and nobody will ever know.)

Glute Release

Sit on the floor (or a firm chair) and place the ball under one glute, slightly off-center toward the outside. Lean your weight onto it. Keep your foot on the ground for less pressure, or cross that ankle over the opposite knee for more. Slowly shift around to find the spots that need it most.

If you sit a lot, this one is going to feel like a revelation.

Upper Back & Shoulders

Stand with your back against a wall. Place the ball between your shoulder blade and your spine (not directly on your spine). Lean into the wall to apply pressure. To roll, bend your knees to move down, and straighten to move up. Move side to side by shifting your stance.

This works wonders for the knot that lives between your shoulder blade and spine — the one that flares up after a few hours of mousing.

Hand & Forearm

Place the ball on your desk and roll your palm or the underside of your forearm over it. For a deeper hand massage, press your palm into the ball with the other hand and squeeze. Great for typing-heavy days.

The Fidget Move

Sometimes the best use is just having something to squeeze, roll, or pass between your hands during a long call. The medical-grade silicone is grippy enough to feel satisfying and soft enough that you won't accidentally launch it across the room. (Mostly. We're not making promises.)

When to Skip It

A massage ball is a great everyday tool, but it's not the right move for everything. Skip the ball (and check in with a healthcare provider) if you have:

• A recent injury, fracture, or surgery in the area
• Varicose veins or known circulation issues
• A skin condition or open wound where you'd be rolling
• Any acute pain you don't have a good explanation for

When in doubt, ask your doctor. We make great massage balls; we are not your doctor.

Cleaning

Mild dish soap and warm water. Towel dry. The medical-grade silicone is non-porous, so it cleans up easily and won't hold onto smells.

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That's the whole startup guide. As with everything we make, there's really no wrong way to use it — these are just the moves we keep coming back to. Experiment, find what your body likes, and roll on!