Sit on the floor and place the DuoBall under your right calf. Bend the left leg and place your arms behind you for balance.
Roll Slowly from your knee to the foot and back while putting pressure on DuoBall. Support the movement with the other leg. Switch to the other side and repeat.
If you find a tight spot, try to stay on it until it relaxes.
Come in a quadruped position. Place the DuoBall under your right shin.
Roll Slowly up and down while putting pressure on the ball. Switch to the other side and repeat.
If you find a tight spot, try to stay on it until it relaxes.
Lie on the back on the floor. Legs are bend. Place the DuoBall in your upper back.
Use your legs to roll your body up and down while putting pressure on the ball.
If you find a tight spot, try to stay on it until it relaxes.
Stand up straight your back facing the wall. Place the DuoBall between your mid back and the wall.
Move your body up and down while putting pressure on the ball.
If you find a tight spot, try to stay on it until it relaxes.
Stand up straight. Place the DuoBall on the upper half of your hips.
Use your hand to press on the ball and move it in small circular motions. Switch to the other side and repeat.
If you find a tight spot, try to stay on it until it relaxes.
