December is a time of celebration and spending time with loved ones, which means you’ll be doing lots of hugging friends, relatives, your kids. All these hugs, plus hunching over your computer and phone all day, can literally unspool the soft tissues of your back.

Jill Miller, creator of The Roll Model® Method, shares a bonus pain-relieving move from her acclaimed self-care practice. This move will help you gear up—and stand up—for whatever the holidays and 2019 bring your way, by putting your back on your back!

To get started, you’ll need two Yoga Tune Up® Balls.

Put Your Back, Back On Your Back

The more time you spend hunched over, the more the soft tissues in your back stretch and start to spool off axis, meaning they’re not on your joints the way they should be.

To put your back, back on your back, grab a pair of Yoga Tune Up® Therapy Balls and start plowing those erectors.

  • Lie on your back, placing the balls on the side of your rib cage. Your knees should be bent and your feet planted flat on the floor.
  • Begin to plow your muscles and their fascial layers in toward your spine by using the balls to shear (slide the tissues in one big mass), starting at the outer rib cage and moving in toward the midline of your body. Use your feet to steer your body as the balls crimp, gather and bunch your back muscles towards your spine.
  • When you reach the spine, lightly reset by bringing the balls back to the outer rib cage. Plow the erectors again, in toward the spine. Lighten the load and reset. Repeat.

Video credit: Courtesy of The Roll Model® Method; Photo credit: Todd Cribari,