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Rib Cage and Obliques

MASSAGE BALL

Training Manual

RIB CAGE:

Standing with back 5-7 inches away from the

wall, place the ball in at the bottom of the rib cage. Carefully

lean against the wall. With comfortable pressure applied to the

ball, move up and down.

The ball should go from the bottom of your rib cage to your

armpit.

OBLIQUES:

Standing with back 5-7 inches away from the

wall, place the ball in trigger-point area at your hip. Carefully

lean against the wall. With comfortable pressure applied to the

ball, move up and down.

The ball should go from your hip to just below your rib cage.

MASSAGE BALL

Training Manual

Summary of Contents for MASSAGE BALL

Page 1: ...M A S S A G E B A L L Training Manual Read all information before use Serious injury or fatality may occur ...

Page 5: ... against wall With comfortable pressure applied to the ball move side to side or up and down to roll the ball back and forth in each area POSITIONS Neck Upper Back Shoulders and Shoulder Blades Middle Back Lower Back Glutes Note Massage one shoulder blade at a time one side of the spine at a time one glute muscle at a time MASSAGE BALL Training Manual 3 ...

Page 6: ...an against wall Turn your head the opposite direction of the trigger point being massaged with the opposite arm raised With comfortable pressure applied roll the ball side to side POSITIONS Upper Chest Just below clavicle Middle Chest Pectorals Note NOT suggested for women Lower Chest Just above the bottom of rib cage MASSAGE BALL Training Manual 5 ...

Page 7: ...our head the opposite direction of the trigger point being massaged with the opposite arm raised With comfortable pressure applied roll the ball side to side POSITIONS Upper Abdomen Just below rib cage Middle Abdomen Across belly button Lower Abdomen Just above the hips Note Massage from one side of your abdomen all the way to the other side MASSAGE BALL Training Manual 7 ...

Page 9: ...or circularly clockwise counter clockwise POSITIONS Standing With back 5 7 inches away from the wall place the ball in trigger point area and carefully lean back against wall Sitting Cross ankle over opposite knee and support you upper body with your hands behind you MASSAGE BALL Training Manual 11 ...

Page 10: ...o side to roll the ball down to just above your knee joint Do NOT roll directly onto hip or knee joint POSITION Lying on your side on the floor bend your knee that is opposite of the trigger point and place the foot on the opposite side of the straight leg Slightly turn while supporting your upper body with your hands and forearm MASSAGE BALL Training Manual 13 ...

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