Relieve pain, prevent injury, and increase performance. Get customized mobility coaching developed by Dr. Kelly Starrett.
regarding the pain level – you are probably very stiff and restricted in those muscles. you may want to start with softer balls first to get more comfortably into the tissues and allow you to relax. the pain level may inhibit your ability to let go of the muscles. try the yoga tune up therapy ball plus or YTU therapy balls: