Osteo-fascial massage to the plantar surface of the metatarsal heads

• The intention is to create warmth and fluid flow in the local tissue with rhythmical changes in pressure. Usually, this exercise plays a role in improving movement in the posterior fascial tissue, from foot to lower back
• Equipment needed: a ball or massage stick
• Dosage: no specific duration, but 20 seconds should be enough.
• Special Recommendation: do NOT press so hard that pain is created. Move the foot across the ball with firm pressure, medium speed.