Osteo-fascial massage to the plantar surface of the intersection between calcaneum bone and plantar muscles attaching to the calcaneum

• 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. 
• Quick test - do a standing toe touch test, then do this mobility drill, then repeat the test and notice the difference. 
• 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.