Unlocking the Full Potential of the Trigger Point GRID Ball
A Simple Modification for Maximum Myofascial Release
A New Way to Release Tension and Improve Mobility
At Awakened Wellness, we believe in listening to the body and working with it, not against it, to create real healing. Whether you're an athlete, a wellness enthusiast, or someone dealing with daily tension, self-care tools can help—but only when used mindfully and effectively.
One tool that stands out in the world of myofascial release is the Trigger Point Performance GRID Ball. While effective in its original form, a simple modification—cutting it in half—unlocks its full potential. This small change allows for deeper release, better stability, and more versatile movement, making it an essential tool for anyone looking to improve mobility and relieve muscle tension.
Why Cutting the GRID Ball in Half Makes a Difference
The GRID Ball was designed for targeted muscle release, but in its full form, it can feel limiting—it rolls too much, doesn’t always stay in place, and doesn’t provide enough focused pressure on certain areas. By cutting it in half, you create a stable base that allows for:
Deeper myofascial release—Without the ball rolling away, you can sink into the tension slowly and mindfully.
Better precision—Ideal for smaller muscle groups like the triceps, scapulas, and calves.
More stability and control—Making it easier to apply the right amount of pressure without excessive movement.
A cramp-relief tool—Pressing into the modified ball can help release muscle spasms naturally.
At Awakened Wellness, we often talk about the importance of understanding our body’s holding patterns. This tool gives you a way to explore and release tension in areas you may not even realize are restricted.
How to Use the Modified GRID Ball for Deep Tissue Release
1. Under the Scapulas (Shoulder Blades)
Why? The upper back is a common area for deep-seated tension, especially from poor posture or stress.
How? Lie on your back with the half-ball positioned under your shoulder blade. Slowly lift your arm overhead, making small circular movements to help the grooves of the ball break up stuck fascia.
2. Hamstrings
Why? Tight hamstrings can contribute to low back pain and restricted movement.
How? Sit in a chair and place the half-ball under your hamstring. Slowly extend and bend your leg while applying gentle pressure, letting the grooves work into the muscle fibers.
3. Quad Muscles
Why? Tight quads can contribute to low back pain and restricted movement.
How? Lie face down on your bed and place the half-ball on your thigh where it feels tight. Around the knee can help. Slowly rocking or slight movements while applying gentle pressure, letting the grooves work into the muscle fibers.
4. Calves
Why? Calf tightness can lead to foot pain, Achilles tension, and poor circulation.
How? Lie on your back on your bed or floor. Place the half-ball under your calf muscle and apply gentle pressure while making small ankle circles.
5. Triceps
Why? The triceps hold more tension than we realize, especially from daily arm movement and workouts.
How? Lie on your back with the half-ball under your triceps. Slowly extend and bend your elbow to stimulate muscle release. Jus t be with it and see what happens.
6. Trapezius (Upper Traps)
Why? Stress, screen time, and poor posture lead to tight, overworked traps.
How? Lie on your bed on your back without a pillow with the half-ball placed on your upper trap. You can even use both half’s, one on each side. Move your head gently side to side while taking slow, deep breaths. Do mini shrugs and start to release the tension. Just let your body guide you.
6.Using the Half-Ball for Muscle Cramps
When a muscle cramps, the instinct is often to stretch it immediately, but this can sometimes make it worse. Instead, try this technique:
Lay the cramping muscle onto the half-ball and gently press into it.
Breathe deeply and allow the muscle to relax on its own.
This can be especially useful for foot cramps, calf spasms, and hamstring tightness.
The Awakened Wellness Perspective
Self-care isn’t just about using tools—it’s about understanding your body. The modified GRID Ball isn’t just a massage tool; it’s a way to bring attention to where you hold tension, how you move, and what your body truly needs.
At Awakened Wellness, we encourage everyone to develop a mindful relationship with movement and recovery. Instead of just pushing through pain or stiffness, take the time to:
Notice where you feel resistance.
Breathe into the release rather than forcing it.
Use movement as a tool for self-awareness.
This simple modification to the GRID Ball is just one way to deepen your connection with your body and unlock greater freedom in movement.
Want to Explore More Ways to Support Your Body?
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At Awakened Wellness, my goal has always been to share knowledge, tools, and resources that support your journey to true healing and well-being. Up until now, I have not financially benefited from sharing products or recommendations. However, in order to continue providing valuable content and expanding this mission, I have chosen to incorporate affiliate links for select products that align with Awakened Wellness values.
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– Marie Knoetig
Founder, Awakened Wellness
Body Within Healing LLC