Whole Body – Smooth

Instructions

• 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.