Lesson 1.1.1

For this lesson, you'll need a medium-hard ball, 3-5 cm in diameter. The ball can be smooth or bumpy.

A tennis ball is also fine.

1. We press the ball into the foot from the toes to the heel (we do not press the heel) along three lines: middle, outer and inner.

2. Then we dip our toes into the ball and move our foot across few times, then move the ball 1-2 cm closer to the heel and repeat the movement with the foot across, and then transfer the weight to the toes and massage the area near the heel.

Use your body weight and make sure your knee is soft and not locked.

Do this exercises for both feet.