Roll Ball Lower Back
Description
The roll ball lower back is a self myofascial release drill for the lower back. Using a small ball next to the spine rather than directly on it releases the deep paraspinal muscles without pressing on the bones.
Muscle Group
Equipment Required
Roll Ball Lower Back Instructions
- Lie on the back with the knees bent and feet flat.
- Place a massage ball next to the spine in the lower back.
- Brace the core and keep the head supported.
- Press the lower back gently into the ball.
- Roll slowly side to side along the muscle.
- Pause on tender spots for several breaths.
- Avoid pressing the ball directly onto the spine.
- Continue for the working time then switch sides.
Roll Ball Lower Back Form & Visual
Roll Ball Lower Back Benefits
- Releases the lower back muscles.
- Improves spinal mobility.
- Reduces lumbar tightness.
- Useful after heavy lifting.
- Joint friendly release.
Roll Ball Lower Back Muscles Worked
- Erector spinae
- Quadratus lumborum
- Gluteus maximus
Roll Ball Lower Back Variations & Alternatives
- Foam Roll Back
- Cat Cow
- Childs Pose
- Knee to Chest
