- Position the Ma Roller at the lower spine and relax. Allow the two bumps to compress the muscles on either side of the spine.
- Hold for about two minutes, or longer if you feel you need it, and then move on up the spine-vertebrae by vertebrae. This whole process usually takes me about ten minutes, but I don’t complain.
Lacrosse Ball/ Tennis Ball
- Lay it on the ground perpendicular (horizontal) to your back, and use your legs to roll your back over the roller. I love to rest my my mid back on the roller without moving. This allows for gentle traction to my low back as well as a minor adjustment to my spine.
- Lay the roller parallel (vertical) to your spine, and spread your arms out to the side. Use small rocking movements, knead the muscles along the sides of spine. You can also stretch your chest by laying still and letting your arms traction outwards!