1 - Sit or kneel beside a table or bench and place a massage ball under the muscles of one forearm, just below the elbow.
2 - Apply gentle pressure by resting your forearm on the ball, keeping your hand relaxed and palm facing up or down depending on the area you want to target.
3 - Slowly roll the ball along the forearm muscles from just below the elbow toward the wrist, avoiding direct pressure on bones and joints.
4 - Pause on tight or tender spots and hold steady pressure for 20–30 seconds while breathing slowly.
5 - Gently rotate your wrist, open and close your hand, or flex and extend your fingers to increase the release if comfortable.
6 - Continue for the desired duration, then switch to the other forearm.
7 - Stop immediately if you feel sharp pain, numbness, tingling, or radiating discomfort.
