I put the two lacrosse balls together on the ground, and I lay on them for a couple minutes in each position. On either side of my spine, all up my back. I also use the ball against my lats and a wall, and against my pecs and a doorframe.


[link to www.amazon.com]

that is the mat I purchased. I love it. I wish I had gotten one that is full body length, six feet long. Oh well, gotta lay on it in sections. Love it though!