Roll Ball Lower Back
Propped on the elbows over a foam roller, tilt to one side and roll the muscles beside the lower spine, not the spine itself.
How to do it
Setup
Lying back on the forearms, a foam roller across the top of the pelvis, one knee bent, the other leg long.
Steps
- Tilt the trunk slightly to one side so the roller meets muscle, not bone.
- Brace the abs and roll slowly from the top of the hips toward the ribs.
- Make a few slow passes, then tilt to the other side.
Common mistakes
Rolling on the middle of the spine: tilt onto the muscle beside it. Sagging into an arch over the roller: brace and keep the chest up. Carrying on past the lowest ribs: stop just below them.
Breathing
Steady throughout; never held.
