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Lie on your back and place the massage ball under your lower back. Find your tension spot and massage the ball into this area. Hold the tension for up to 30 seconds before allowing for a release. Now work it through, move it around and allow it to get into your tight spots. Lie right back allow the ball to travel up and down the length of your spine. Take it up as high as your shoulder blades. To really get deep into the muscles of your shoulder blades, place one hand under the lower back. This will create a bridge that allows the muscles to open up, so you can work into the tight areas that you didn’t even know you had. From the shoulder blades, you can work right up into your trapezius muscles. Following this technique will give you a very effective lacrosse ball lower back massage.

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