Lie with the ROLLER in contact with the upper back, with knees bent and both hands supporting the weight of your head/neck. Keeping feet on the ground with your hips up, roll yourself in small bouts forward and backward, opening up and releasing tightness.

Lie with the ROLLER in contact with your mid back, with knees bent and both hands crossing over body or supporting the weight of your head/neck. Keeping feet on the ground, roll yourself in small bouts forward and backward. Finish with leaning back and opening up to release tension. Slowly flow through repetitions.

Lie on your side with the ROLLER contacting the 'QL' muscle (sides of low spine). The knees are bent and one forearm is supporting the body. Keeping feet on the ground roll in small movements backward and forward, opening up and releasing tightness in your lower back. Repeat by changing sides.

Lie with the MASSAGE BALL in contact with your traps, with knees bent and both hands by your side. Extend the massage side arm over head and repeat. Then, extend the arm to the side and repeat. To finish, lift your hips up and roll the ball in small bouts forward and backward. Repeat by changing sides.

Lie on your side with the ROLLER in contact below your armpit, in the area of your lats. Your knees bent and both hands supporting the weight of your head/neck. Keeping feet in contact with the ground, roll yourself in small bouts forward and backward, opening up (side to side) and releasing tightness. Repeat by changing sides.

Lie on your side with the ROLLER in contact with your lower shoulder. Your knees bent and one hand supporting your upper body. Keeping feet in contact with the ground, roll yourself in small bouts forward and backward. Then, support your head/neck with your hand and open-up (side to side). Repeat by changing sides.

Lie on your front with the MASSAGE BALL in contact with your chest, close to the armpit. Your legs are extended, the massage-side hand is placed on your low back and other hand is on the ground to support your upper body. Roll yourself in small bouts forward and backward, then open up side to side and release tightness. Repeat by changing sides.