The following healthcare information is intended as an information resource only and should not be used as a substitute for professional diagnosis and treatment.

Low back release Lie on your back. Gingerly place a tennis ball on the muscles along the right side of the spine (NOT ON THE SPINE ITSELF!!) The tennis ball should be comfortably nestled between the upper portion of your low back and the ground you are lying on. Relax into the floor. As you grow comfortable in this position, pull the right knee towards the chest. This will create a greater release along the right side of the low back (where the tennis ball is placed). Hold for 30 seconds before repeating in a different spot of the low back (same side.) Switch sides when you are satisfied with the right side of the low back.

Upper trapeziums Leaning with your back against wall, place a tennis ball behind the region of your upper back. Your KIN will have demonstrated this to you in your one on one sessions. It should be placed anywhere along the muscles of the upper back. Make sure not to place it on your spine or shoulder bone. From this position, gently push your feet into the floor to press the tennis ball deeper into the muscles of your upper back. Continue for at least 60 seconds before switching sides. Move the ball to regions that are tightest.