Tennis Ball massage for the back. Lie on your back with your legs bent and feet on the ground plays a tennis ball and each buttock, your glutes just below the lower back and take five deep breaths. Feeling for the tissue softening under the pressure. Now plays the two tennis balls on the lower back lumbar region, making sure the balls are not on the spine or pelvis. Consciously Try to relax the tissue here and take five deep breaths into the lower back feeling ribcage expand as you breathe in and shrink as you breathe out. With about 30% strength, pour the navel towards the back, contract the glutes and push your feet against the ground, raising the pelvis just high enough off the floor for you to grab the tennis balls and move them up three inches or so on either side of the spine.
Keeping the navel drawn in and glutes contracted, lower the hips back down towards the floor and relax into the tennis balls. From here, consciously focus on relaxing the tissue in this area of the back and take five deep breaths. Feeling the ribcage expand as you breathe in and shrink as you breathe out. Try to see if you can feel the tension releasing a little more with each breath Note, if this is too painful, you can push into the feet slightly to raise the hips and lessen the pressure. Move the tennis balls up one more time and relax for five deep breaths. With the tennis balls located at the mid back, lift the hips as previously mentioned.
From here, slowly roll the body down towards the feet moving the tennis ball up in between the shoulder blades, the thoracic region try to keep the tennis balls alongside the spine on the erector spinae muscles. This will take some practice at first but it does get easier. Take five Deep breaths with your focus on relaxing the tissue under the tennis balls. Now move the tennis balls one last time to the upper back trapezius. This is where many people hold their attention. You can do this by rolling the balls up more or remove them and place them under the upper back with your hands.
Take five deep breaths with your focus on relaxing the tissue under the tennis balls. Finally, remove the tennis balls and fill the hole back touching the floor with a sense that the floor is supporting your weight and take five deep breaths.