Self-massage: Back muscles

Individual work

Starting position:
Sitting, place the ball in your lower back above the iliac crest and bend your legs slightly. Support your upper body with your arms as you lean backwards.

Execution:
Lean back slightly, lift the buttocks and slowly roll the ball forwards and backwards so that the entire lower back is covered (along the spine, not on the spine!). If one point of the back muscles is particularly painful, the ball can be pressed on this point for several seconds to relieve tension. Then switch sides.

1 massage ball