ClapMove · clapmove.com
Exercise handout — move better, feel better.
Mid-Back Ball Release
Use a lacrosse or tennis ball against a wall to release tight muscles beside your spine.
Stop if
Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.
This is the general ClapMove rule. This exercise has no extra stop rule of its own.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
- Works at home
- Works at the gym
No equipment needed
No equipment? Try: Tennis ball, Massage ball, Foam roller
Dosage
1
Sets
120 sec
Reps / Time
0 sec
Rest
slow rolling
Tempo
Step-by-Step Guide
Set up
- Stand with your back to a wall
- Place a lacrosse or tennis ball between your mid-back and wall
- Position ball beside (not on) your spine
- Bend knees slightly for control
Step 1 of 6
Lean into the ball with comfortable pressure
Step 2 of 6
Roll slowly up and down a small area
Step 3 of 6
Find a tender spot
Step 4 of 6
Hold and breathe for 30-60 seconds
Step 5 of 6
Move to a new spot
Step 6 of 6
Repeat on the other side of spine
Breathing
- Deep breaths into tight spots
- Exhale to release tension
Form Cues
- Stay beside the spine, not on it
- Breathe into tight spots
- Start with light pressure
- Don't roll too fast
Common Mistakes to Avoid
- Rolling on spine bones
- Too much pressure too fast
- Holding breath
- Rolling too fast
Safety Information
Avoid if you have osteoporosis or vertebral fractures. Never roll directly on spine bones.
Progressions
Use a firmer ball or add arm movements while holding
Regressions
Use a softer ball or less pressure
Get your free personalized program at clapmove.com/register
Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.