Prone Psoas Release
This fascia covers the entire lower back area and consists of an anterior, middle, and posterior layer. It is extremely important for coordinated movement and stability. Excessive strain, overuse, repetitive stress and poor posture can bring on thoracolumbar pain in the low, mid or upper back.
- Sit on the floor and place the tennis ball behind you.
- Use your hands to lower your back onto the ball so that it rests on one side of your back, directly above the hip bone. Bend your knees and place your feet on the floor.
- Use your feet to roll the ball up your back slowly, pausing when your feel a tight spot.
- Repeat on the other side of your spine.