The lower and upper back face a lot of stress from day-to-day activities. It is important to relax these body parts. Here is a simple technique to provide a soothing massage.
Note: Since the ball is inherently unstable, one must be careful.
• Take a stability ball of 30cm diametre
• Sit in cross-legged position, with the back towards the wall
• Keep the ball behind the back
• Keep the ball between the lower back and the wall
• Move as close to the wall as possible by pressing against the ball
• The ball exerts a soothing pressure on the lumbar fascia (structure on the lower part of the back)
• Breathe abdominally—inhale deep. Allow the abdominal cavity to expand; exhale as the abdominal cavity contracts
• Stay for around five minutes with slow and steady breathing
• Feel the expansion and contraction of the lumbar fascia as you inhale and exhale
• Move the ball to the upper back. Tilt the head backward on to the ball, pushing the chest forward
• Inhale deep, allowing the chest cavity to expand; exhale as the chest cavity contracts
• Stay for three to five minutes with slow and steady breathing
• Feel the expansion and contraction of the thoracic fascia (deep structure on the rear of the trunk) as you inhale and exhale