Roll Ball Lumbar (Diagonal)
Standing with the back to a wall, a massage ball pinned beside the lower spine rolls on a diagonal as the body shifts, reaching the muscles at the side of the waist.
How to do it
Setup
Back to a wall, feet a step out, a massage ball between the wall and the lower back, just beside the spine above the pelvis.
Steps
- Lean back to pin the ball.
- Bend the knees and shift the hips sideways so the ball travels on a diagonal.
- Pause on a tender spot and breathe until it eases, then switch sides.
Common mistakes
Ball on the spine: keep it on the muscle beside it. Ball drifting up onto the lowest ribs: bring it back down above the pelvis. Arching away from the wall: keep the ribs down and lean from the ankles.
Breathing
Steady throughout; never held.
