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I bought Lacrosse balls and I love them! Much better than golf or tennis balls. I put them on the floor and get my back muscles on them, and then rock side to side, roll top to bottom, and do full rotator cuff range of motion stuff as I wince and cry in pain. But it works! I can feel the knots starting to soften a bit,and I have good flexibility just like when I leave the massage table.
But it seems like it will take months of this! We’ll see….