Glute and hip release:
- Stand against the wall with the ball between the back of the hip and the wall.
- Slowly move your body around to target tight spots.
- Adjust the intensity by lifting or lowering your body.
- Hold pressure on any sore spots until the tension releases.
- Switch sides and repeat.
Shoulder and upper back release:
- Stand against a wall with the ball between your shoulder blade and the wall.
- Gently roll the ball up, down, and side to side, focusing on areas of tension.
- Maintain steady pressure on tight spots for 20-30 seconds, then continue rolling.