Advanced Rolling Techniques with Roller and Ball

A roller covers a broad area and a ball goes to one spot, so this self-massage routine uses both on the places dancers get hurt: the hips, hamstrings, feet, shins and inner thighs.

You can follow along with either tool alone, but the pair takes it further. A softer ball is gentler and a harder one goes deeper, and the choice is yours.

Keep the pressure around a three to five out of ten, and stay with your breath.

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