Get Started with Balls

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Tips

• It takes 20 seconds to release tension in a tight area.
• Don’t forget to breathe!
• Go slow and easy since some areas may feel tender.

Calf (Upper, Mid, Low)

1. Sit on ground and put ball under your lower calf.
2. Bend other leg comfortably.
3. Roll ball side-to-side. Move ball to mid-calf and repeat. Then to upper calf and repeat.

IT Band (Outer Thigh)

1. Sit on ground and put ball under your outer thigh.
2. Bend other leg and plant foot for support.
3. Lean against ball and roll up and down. Use your hands to your support body weight.

 Quad (Top of Thigh)

1. Put ball on top of thigh.
2. Push down on ball and roll it in a circular motion.
3. Roll the ball forward and backward, then left and right.

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Hamstring (Under Thigh)

1. Sit with ball under thigh.
2. Roll in a circular motion.
3. Scoot down and do the same on your butt.

Foot (Arch, Heel, Toes)

1. Stand with one foot on ball.
2. Roll forward and backward under your arch, then under your heel.
3. Stretch your toes by wrapping them around the ball.

Shoulder & Upper Back

1. Put your back against a wall.
2. Put ball on upper back muscles.
3. Lean against ball and roll it up and down between your shoulder blade and spine.

Glutes (Butt)

1. Put your back against a wall.
2. Put ball against your butt cheek and the wall.
3. Lean against ball and roll it around.

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