Dryland Tip: Tennis Ball Quadratus Lumborum
Directions: Lie on your back and rotate 45 degree to your side with the tennis ball approximately 2 -3 centimeters from your spine. Sink into the ball and relax. Stay on the spot of tenderness for approximately 30 - 180 seconds or until the tenderness improves. Make sure you, especially your shoulders and neck, are relaxed.
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