Knees to ceiling, hands to the side, palms down
Benefit: Immediate relief from lower back pain, sciatic nerve pains. Immediate and noticeable posture improvement.
Where to put it: Middle to Upper Buttocks region
Instruction: Lay flat on the floor. Take the device, and place it under your upper buttox/pelvis region. Bring you knees up towards the ceiling until they are balanced perfectly above the Kneady.
NOTE: TO GET THE BENEFIT OF THIS POSITION, ITS IMPORTANT NOT TO HAVE ANY CONTRACTION OR TENSION IN YOUR ABS OR THIGH MUSCLES. YOUR LEGS SHOULD BE BALANCED EFFORTLESSLY, ACTING AS WEIGHTS PUSHING DOWNWARD IN TO YOUR LOWER BACK/UPPER BUTTOCK REGION.
Where to use it: Any flat area on the ground. Carpet works great, but feel free to experiment with different surfaces to find your favorite. (You can use a yoga mat to provide traction and add cushion if desired)
Duration: 5-10 min or as desired
Fun fact: The psoas muscle is the only muscle that connects your lower body to your upper body. It gets tight and can cause all sorts of problems. This stretch can help relieve many of those issues.