A four inch ball is used to facilitate releasing the sacral region. This technique is beneficial for individuals with low back pain, hip/pelvic pain, digestive discomforts, menstrual cramps, and headaches. Lie on your back with your knees bent and feet about hip width apart. Place the ball under your sacrum. Allow yourself to melt over the ball with each exhale. Start by imagining the top of your feet sinking into the table. Then imagine your knees and thigh muscles softening and sinking. At this point you will probably notice that you have sunk further into the 4 inch ball. Now allow the front of your pelvis to melt toward the table. Continue to sink onto the ball for 3-5 minutes, or as directed by your therapist.
If anything seems like too much pressure or pain, move to another area or stop to consult with your therapist.
Advanced option #1:
After a few sessions of releasing you can try the advanced option. Start as above and after a few releases, grasp the back of your knee region (use a towel or strap if you have decreased flexibility) and start to pull your knee toward your chest. When you feel discomfort or a snag (restriction) stop and hold for release (softening). Allow knee/leg to move and unwind naturally. Continue for 3-5 minutes, or as directed by your therapist.
Advanced option #2:
Start by slowly rotating your knees toward one side stopping where you feel a change in sensation, pull, tightness (restriction) and hold until you feel the softening (release). After you feel the release allow the knees to rotate a little further until you reach the next restriction. Breathe into the sensation and wait for a release. You can then try this on the opposite side after 3-5 minutes or as directed by your therapist.
Click here for our FB LIVE video demonstrating this technique.