Sit on the floor, place one arm on your knee. Place the DuoBallon on your inner forearm.
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.
Lie on the floor, knees are bent. Place the DuoBall under one shoulder blade.
Press your upper back on the ball and move your body in small circular motions over it. Switch to the other side and repeat.
If you find a tight spot, try to stay on it until it relaxes.
Sit on the floor and place the DuoBall under your right hip. Cross the right leg over the left while sitting up as straight as possible. Place your arms behind you for balance.
Put your weight in the ball and move your hip in small circular motions over it. Switch to the other side and repeat.
If you find a tight spot, try to stay on it until it relaxes.
Stand up straight. Press the DuoBall with your hand on the shin, just below the knee.
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.
Stand up straight. Press the DuoBall with your hand on your thigh. OR: come into a prone position and place the DuoBall under your upper thigh.
Use your hand OR bodyweight to press on the ball and move it in small circular motions. Switch to the other side and repeat.
Try both positions and see which one feels more impactful. If you find a tight spot, try to stay on it until it relaxes.
