<p>The ALPHA BALL measures at a sizable 3.5" in diameter, providing a massive amount of sheer and grip. This myofascial release ball is ideal for areas like the QL, pecs, buttocks, hips and other large muscle mass; use it against the wall and roll along the chest, shoulders and scapula, or go deep into your QL, low back and hips. Its soft top layer and dense inner core allows you to roll over and around bony prominences -- there is absolutely nothing like it!</p><p>Use the Alpha Ball in conjunction with The Roll Model Method by Jill Miller. The Roll Model Method is an effective, soft-tissue conditioning fitness format that is designed around self-myofascial release, also referred to as self-massage. These safe, easy-to-follow at-home exercises include breath work, CheckIn and ReCheck, physical alignment, anatomy instruction, and mental awareness practices. The Roll Model Method’s sequences take between ten and twenty minutes to complete, and over time work to significantly reduce pain as well as fortify your body against it. The Alpha Ball itself allows for targeted self-massaging and can access parts of your body that may be otherwise difficult to reach. By incorporating regular work with the Alpha Ball into your daily routine, you can alleviate many different types of ailments that range from back pain to migraine headaches, and even plantar fasciitis. Working with the Alpha Ball is a preventative activity that will help you to restore optimal performance in your body and allow you to do all the things you would like to, pain free.</p>