Description / Before you start (please read first)
This short routine uses a ball/self-massage to help your forearms, wrists and hands feel more comfortable before things that ask a lot of your hands — for example yoga weight-bearing (Down Dog), cycling (handlebars/braking), racket sports, golf, climbing, gardening, DIY, lifting, or long spells of keyboard/phone use.
Pressure guidance (important):
This isn’t “no pain, no gain” — but it may feel pretty uncomfortable in places. The rule is: you should still be able to breathe normally. If you can’t breathe, you’re in too deep — ease off, go slower, or choose a softer spot.
Safety first:
Stop and come off immediately if you feel sharp pain, pins & needles, numbness, burning, or zinging into the hand or fingers.
Avoid any hot, swollen, very irritable joints, or recent injury/surgery unless you’ve been cleared.
After-check rule (your built-in quality control):
You should feel better or the same afterwards and within the next 24 hours. If you feel worse later or next day, use less pressure, less time, or skip that area next time.
What you’ll need
Ideally: 2 small therapy balls (e.g., Yoga Tune Up balls) inside a tote bag (grippy + pliable)
Alternatives: any similar small ball, or two balls in a sock (tie a knot so they stay put)
A bit of floor or wall space
Optional: a folded towel for comfort
How to use the video (so it actually helps)
Move slowly. Breathe normally.
Spend roughly 30–60 seconds per area, then move on.
If you find a tender spot, don’t drill it forever — soften pressure, small movements, then leave it.
Repeat on the other side.
Down Dog tip (if wrists are sensitive)
Press through finger pads/knuckles as well as the heel of the hand, keep a micro-bend in the elbows, and consider hands elevated (blocks/wall) while you build tolerance.
PS (if you want the exact balls used in the video)
I’m using Yoga Tune Up balls here — they’re my favourite after 20 years of using soft tissue tools (durable, grippy, convenient). If you’re in the UK and want a pair, I sometimes have them in stock — message me for current prices/availability.