Скачать или смотреть Massage Ball Self-Release Moves at Home - Fix lower back and hip pain, 10 moves in 10 minutes!

Fix lower back and hip pain with a massage ball, 10 moves in 10 minutes ⏰

Today we are using a 🎾 or massage ball to relieve pain in the lower body by targeting the feet, the calves, the legs, and muscles surrounding the hips. Even for those of you that are not in pain, these self-myofacial release (SMR) moves will help to work out tight knots.

They will also enable you to identify which muscles need some extra attention. In all my programs with clients I always include a 4-step restoration program to alleviate pain and address muscular imbalances. These 4 steps include Foam rolling, stretching, key activation exercises and finally strengthening.

It’s important to not neglect these steps if you want to be pain-free, injury-free and to keep progressing at the gym or with your workouts. All you need is a mat, a little space and a ball to roll around on.