The Spkiy ball is one of my favourite little pieces of equipment! It is such a great way to release out tight muscles. You can use on almost any muscle group but the ones it works best on are the gluts (bum), calves, hip flexors, sole of foot, neck and shoulders.
Just choose your area to release out and roll on it, getting it into the sore tender spots! Spend 2-3 mins in each area. Click this link to see a video demo: spiky ball
If you don’t have a spiky ball let me know and I’ll sort you out!