One Tennis Ball on Lower Back
mobilizepelvis
The posture scan does not measure thoracic kyphosis, lordosis, or flat-back posture directly. This exercise may still help mobility and strength that support overall alignment — it is wellness education, not a diagnosis.
How to do it
- Lie on your back; use a pillow under your neck if needed to make sure your eyes stay perpendicular to the ceiling.
- Bend your knees to keep the pelvis posteriorly tilted, and place one tennis ball on one side of the spine in the lower back area; adjust the ball until a sore spot is found, and hold to release tension.
- Move your body up or down to move the ball either up or down to fi nd additional sore spots; hold to release tension.
Form cues
- Caution: Do not place the ball too close to the spine. Also, when traveling up the spine to the bottom of the rib cage, be careful not to place too much pressure on this area because this may cause discomfort.
Dosage
- Hold for 20 to 30 seconds on each sore spot. Perform at least once per day for a total of 2 to 3 minutes.
- Progress: Bend the knees and place the ankle of the side being massaged on the knee of the opposite leg. Perform the Lower Back Stretch.
- Regress: Support the opposite hip with a hand to help keep the pelvis level.
Muscles worked
Stretches: erector spinae