If You’ve Got… A Cramped Back
This move massages and relieves tension in the multiple back and core muscles that intersect in the lower back.
What to do:
- Place 2 balls vertically between your bottom and your ribs and lie down on top of them. Breathe deeply while shifting your pelvis from side to side so the balls cross your entire lower back. If you’d like, you can place the balls in a tote, stocking, or sock.
- Move the ball more slowly in the areas where you feel stiffer, and lighten your pressure when you’re near the spine so that you’re not pinching the balls into your bones as you cross from right to left or left to right.
- Breathe deeply as you roll for up to 5 minutes.