WHERE IS YOUR PAIN?
Lesson One | Buddy School
FOR LOWER BACK AND BUTTOCKS
Lay on a soft floor or mat. Spread balls to desired width and place BackBuddy under the lower buttocks, upper buttocks, or lower back with a massage ball on either side of spine. Use one foot to slowly lift and bend one knee. Alternate for a couple of minutes. Experiment with BackBuddy in other positions and problem areas.
Lesson Two | Buddy School
FOR LEGS
For hamstrings and back of legs, sit in an upright chair. Spread balls to desired width and place the BackBuddy underneath the legs with a massage ball under the hamstring of each leg. Slowly roll your thighs back and forth for massage action. Control pressure by leaning forward or back in the seat. Experiment with BackBuddy in other positions and problem areas.
Lesson Three | Buddy School
FOR UPPER BACK
Sit in a slightly reclined or upright chair with a firm back. Spread balls to desired width and place your BackBuddy along your upper back, with a massage ball on either side of your spine. Roll your head, shoulders and torso back and forth for massage action. Control pressure by leaning forward or back into the BackBuddy.
Lesson Four | Buddy School
FOR SHOULDER MASSAGE
For tense shoulders Place a BackBuddy behind your shoulder blade while lying on the floor. Experiment with moving your shoulder in every possible direction by using different arm positions. Alternate sides for 3-5 minutes. You may also roll your torso back and forth by moving knees from side to side for massage action. Experiment with BackBuddy in other positions and problem areas.
Lesson Five | Buddy School
FOR LOWER BACK AND BUTTOCKS
Lay on a soft floor or mat. Position Back Buddy as shown. Spread balls to desired width and place massage ball on either side of problem area. Slowly roll your hips back and forth for massage action. Control pressure by applying weight onto the BackBuddy. Experiment with BackBuddy in other positions and problem areas for deep gluteal massage.
Lesson Six | Buddy School
FOR NECK
Place BackBuddy under the base of your skull while you lie on the floor. Set balls to desired width for maxumum effect. Gently nod your head “yes” as the balls nuzzle into the back of your neck for about a minute. Pivot your head from side to side, as if saying “no” for about a minute. Turn your your head to one side, remain there, and nod several times. Then, turn your head in the opposite direction and nod some more. Alternate back and forth for a few minutes.
Lesson Seven | Buddy School
FOR FEET
Place BackBuddy in the floor and while sitting or standing, place the arch of the foot on a massage ball. Roll the foot forward and back and side to side for massage action. Control pressure by transferring body weight onto or off of the foot.
