How to Use
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POSITION 1 – Back
Take your time on this first pass up the back (5–15 minutes). When you feel a tight spot, hold for a few deep breaths. Pull your belly in, relax your shoulders and apply pressure onto the ball as you continue walking your feet away from you, rolling the ball up your spine.
POSITION 2 – Back
Take your time on this first pass up the back (5–15 minutes). When you feel a tight spot, hold for a few deep breaths. Pull your belly in, relax your shoulders and apply pressure onto the ball as you continue walking your feet away from you, rolling the ball up your spine.
POSITION 3 – Back
When you get to your upper back, hold a few breaths. Experiment with hips in the air and on the ground, legs bent and straight. Spread your shoulder blades around the ball as wide as possible. Experiment with your arms in the air, at your sides and by your head.
POSITION 4 – Neck
Eventually roll to the point where your head and neck meet and tuck chin to chest. Hold and press up, as if you were trying to push your head off your neck, allowing the neck to stretch. Lift and tilt your head to the right and repeat. Lift and tilt your head to the left and repeat.
POSITION 5 – Chest
Start with the ball directly on your sternum (where your ribs meet). Point your toes and reach through your legs as to suck in your stomach. Sink into the ball so it goes deep into the muscles under your sternum. Hold for 3 breaths, then stretch your head and neck away from you, and lay your chest over the ball.
POSITION 6 – Chest
Keep the breathing deep as you relax into the ball. Take your time rolling straight up your chest, to your throat. Press your chest and chin into the ball for 3 breaths. Roll higher, lift and lengthen your head and neck, then lay it over the ball (pressing into your throat). Lift up, turn right and repeat. Lift up, turn left and repeat.
POSITION 7 – Ribs
Start on the sternum. Reach your right arm straight in front of you and turn to your left as the ball rolls between two of your right ribs, all the way to your spine. Stop. Start one inch above sternum and repeat. Start 2 inches above sternum, etc. Repeat 2 more times, until you roll through your chest muscles. Repeat on the left.
POSITION 8 – Shoulders
Start on the sternum, roll up to your breast bone. Reach your right arm to the right side and turn to your left as the ball rolls deep into the pectoral muscles, where they insert into the armpit. Hold 3 breaths. Place the right arm behind your back and roll to the left, as the ball is directly on your right shoulder.
POSITION 9 – Hamstrings
Sit up tall with your tailbone on the ball. Move to the right until the ball is on your right sit bone. Roll in a circle around the bone, keeping contact with the ball and bone; circle 3–4 times. Hold when the ball is directly between the bone and hamstring. Flex your leg and move left and right, sinking into the hamstring attachments to the bone. Hold.
POSITION 10 – Hips
Start on your right sit bone. Roll the ball straight toward your right side (keep the ball as close to the bone as you can), until you find the groove below the hip bone, between the quadricep and hamstring. Hold and breathe. Start on the sit bone again. Repeat, rolling 2 inches higher (through your butt muscles). Hold 3 breaths. Roll straight down the side of your leg until you reach your knee.
POSITION 11 – Waist
Start with the ball on your right hip flexor (the crease above your thigh). Gently roll left and right. Hold in the center, curl your toes under and press your heel away from you. Arch your back and pull your belly in as you press into the ball. Roll the ball up your body staying inside the hip bone, until you reach your psoas muscle (2 inches to the right of your belly button). Hold and breathe.
POSITION 12 – Quadriceps
Gently roll back down your hip flexor. Rest your forearms on the ground, keep your back flat. Roll straight down over your leg until you reach the knee. Roll back up to the top of hip flexor (this time rolling one inch to the right of the previous pass). Repeat position 11 and 12 on the left leg.