All you need is a medicine ball (or a soccer ball or a volleyball). Place the ball under your stomach and breath in and out. Starrett says you’ll be targeting the soft tissues of your trunk muscles and you should experience release of the tight areas from the bottom of your rib cage to your pelvis. He says it should also reset your spine if you’ve spent time heavy lifting.
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Starrett says the goal is to breathe all the way in before breathing all the way out.
He says you should spend at least 5 minutes doing this exercise, breathing in and contracting your muscles around the ball and then releasing them as you breathe out.