using a BLACKROLL
This exercise will allow you to release a cramped quadratus lumborum muscle. It will bring better rotation to your pelvis, spine and upper body and take load off your lower back. As you can see, only a small movement is needed here. Find the gap between the pelvis and ribcage to precisely target the muscle.
Blackroll – the Blackroll is a great fascial roller that should be found in every dancers bag. This tool makes daily „self-myofascial release“ an easy task. Some dancers prefer the Trigger Point Roll over the Blackroll because it offers a bit of cushioning. This can be helpful for very thin dancers that feel discomfort on the spinal processes when rolling out the spine.