A Massage Ball

3. Massage Ball – Standing Chest Roll Against a Wall
Target: To relax the pectoralis major, relieve chest tension and improve rounded shoulders and a hunched back.
Difficulty: Beginner
Stand at a suitable distance from a wall and place the massage ball between the wall and your chest muscles. Lean your body weight forwards, pressing your chest muscles against the ball; slightly tuck in your abdomen and keep your back straight. Control the massage ball by slightly bending your knees, rolling it up and down or in circles over the surface of your chest muscles, focusing on areas of muscle tension or tender points. When you locate a distinct tender point, pause and apply increased pressure, holding for 15–30 seconds. Once you have completed the prescribed time on one side, switch to the other side.
Precautions: Stop immediately if you experience sharp pain in the chest area or difficulty breathing. Perform 3 sets, 1 minute per side.

4. Massage Ball – Prone Iliopsoas Roll
Target: To relax the iliopsoas muscle and alleviate tightness and shortening of the hip flexors caused by prolonged sitting.
Difficulty Level: Beginner to intermediate
Lie face down on a yoga mat and place the massage ball on the front of your hip (i.e. the medial side of the anterior superior iliac spine). Shift your body weight onto the ball so that it settles into the iliopsoas region. Rest your elbows on the floor, engage your core, and control the pressure applied by your body. Slowly move your body forwards and backwards, allowing the ball to roll within a small range in the iliopsoas region, focusing on sensing tension or a sensation of soreness and tightness in the deep muscles. When you locate a distinct tender spot, pause and maintain pressure for 15–30 seconds. Avoid applying direct pressure with the massage ball towards the groin, as this area is rich in the femoral artery, femoral nerve and lymphatic tissue; direct pressure may cause discomfort or pose a risk of neurovascular injury.
Precautions: This exercise is not suitable for everyone; for example, it must not be performed by pregnant women, individuals with deep vein thrombosis in the lower limbs, or those recovering from inguinal hernias or abdominal surgery. Perform 3 sets, 15–30 seconds on each side.