Roll Ball Erector Spinae
Standing with the back to a wall and a massage ball beside the spine, bend and straighten the knees to roll the ball along the long back muscle; the spine itself stays off the ball.
How to do it
Setup
Back to a wall, feet a step out, a massage ball between the wall and the muscle beside the lower spine.
Steps
- Lean into the wall until the ball presses into the muscle.
- Bend and straighten the knees to roll the ball up and down beside the spine.
- Pause where it is tight and let it ease, then move to the other side.
Common mistakes
Ball on the spine itself: keep it on the muscle to one side. Leaning the whole weight back at once: build the pressure slowly. Rolling down onto the bone of the pelvis: stop just above it.
Breathing
Steady throughout; never held.
