Place the ball where you want to work and lean against a wall or the floor.
Slowly allow the ball to roll and sink deeper.
You’re looking for trigger points. It will feel a bit sore, hot, hard or tender.
When you feel something like that, hold the pressure for 8-12 seconds.
Not too much pressure – stay below a seven.
Look out for the sensation changing – maybe the pain will ease, or move a bit.
Then roll onto another area and do the same again.
You can revisit these trigger points a few times. Then it is good to stretch that muscle when done.