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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.

• Lie on your side with your head supported and your knees bent up to 80-90 degrees.
• Place your arms in front of you in front of your chest with hands together.
• Lift your top arm up and over your body towards the floor behind you drawing a semicircle.
• Rotate with the breastbone and ensure the pelvis remains still.
• Hold at the end of movement for a breath.
• Lift the arm up and reverse the semicircle movement until back at the start.
• Complete as per Physiotherapist guidelines.