HOW: Using a bench or elevated surface, kneel down and place your tricep on top of the ball. Start with the ball by your elbow and slowly moving it in different directions working your way towards your shoulder. Find areas that feel more “sticky” and feel free to spend more time in those areas.
FEEL: The amount of pressure you press down onto the ball with your tricep will produce a massage like feeling. The harder you press down the more you will feel.
COMPENSATION: Don’t move the ball around too fast. Find certain “knots” or tight spots and work your way up the arm in a slow and controlled manner.