Instructions
- Lower back release:
- Lie on your back with knees bent and feet flat on the floor.
- Place the ball between your back and the floor, positioning it on one side of your spine (avoid placing it directly on the spine).
- Slowly roll your body over the ball to find areas of tension.
- Hold on any tight spots for 20-30 seconds or until the muscle relaxes.
- Repeat on the other side.
- Glute and hip release:
- Sit on the floor with legs bent, leaning on your hands for support.
- Place the ball under one glute and 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.
- Foot massage:
- Stand or sit with one foot on the ball.
- Roll the ball under your foot, from heel to toes, applying as much pressure as comfortable.
- Focus on any tight or tender areas, holding the pressure for a few seconds before continuing to roll.
- Repeat on the other foot.
- 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.
- Calf massage:
- Sit on the floor with legs extended.
- Place the ball under your calf muscle and roll your leg over it, moving slowly to find areas of tightness.
- Hold pressure on any sore areas, or roll the ball back and forth for a deeper massage.
- Repeat on the other leg.
Hold/maintain pressure or complete repetitions as prescribed by your physiotherapist.