HOW: Begin laying on your back with a tennis ball or lacrosse ball positioned at the top of one of your hips and your lower thoracic and lumbar spine. From this position, gently roll onto the lacrosse ball providing a level of pressure that you can tolerate.
FEEL: You should feel comfortable pressure in your lower thoracic and lumbar region as you gently roll on the lacrosse ball.
COMPENSATION: Avoid aggressively rolling on the lacrosse ball. The goal is to find an area of some tissue tension and discomfort and sit on the area allowing the tissue to relax around the lacrosse ball.