Umbro massage roller ball, blue

The Umbro massage roller ball is a small hand-held massager. A smooth ball of about 5 cm turns 360° inside a ribbed blue holder: you grip the holder, place the ball on a muscle and roll it along, much like a roll-on. The whole device measures approx. Ø 6.5 × 5.4 cm, so it fits in a gym bag, a handbag or a desk drawer. You can use it on your neck, shoulders, arms, thighs and calves, and a partner can roll it over your back.

What it is good for

A massage roller is a comfort tool. Many people like a few minutes of rolling after a run, after strength training or after a long day at the desk, because it feels good and helps them unwind. It does not treat injuries, and soreness after hard training still fades mainly with time and rest. Our article on how long muscle soreness lasts explains what to expect.

How it differs from a massage ball or foam roller

A loose massage ball or a foam roller works with your body weight: you lie, sit or lean on it. This roller ball works the other way round. You hold it in your hand and decide how much pressure to apply, which makes it practical when you are sitting at a desk or on the sofa, and for areas like the shoulders and the back of the neck. A foam roller covers large areas such as the back faster; the roller ball is handier for targeted spots and when you are on the go.

A 5-minute routine

Move slowly and keep breathing calmly:

• Shoulders and back of the neck: sitting upright, roll the ball along the top of one shoulder towards the base of the neck and back again, 30 seconds per side. Stay off the spine and the front and sides of the neck.
• Arms: roll along the forearm and then the upper arm, 30 seconds per arm.
• Thighs: sitting on a chair, roll the front and outer side of the thigh from just above the knee towards the hip, 1 minute per leg.
• Calves: with one foot on a low stool, roll from the ankle to just below the knee, 30 seconds per leg, leaving out the back of the knee.

If you have a partner, they can roll the ball over your upper back and shoulder blades, keeping to the muscles on either side of the spine. Combine the routine with gentle movement, such as our mobility routine for beginners.

Care and safety

Wipe the ball and holder with a damp cloth after use and let them dry. Keep the pressure moderate, never roll over bones, joints, the front and sides of the neck, varicose veins or fresh injuries, and stop if you feel sharp pain, numbness or tingling. If you have a medical condition or are pregnant, ask your doctor before using massage tools.