For the ball massage, pay attention to the pressure you apply to your muscle. The pain felt must be tolerable. In any case, if the pain makes you wince, reduce the pressure. Breathe slowly and deeply so that the ball penetrates more easily into your muscle and releases tension. If, at a certain point, you feel a more precise point of tension, stay there. Move your ball just next to the tension point and breathe without moving, always keeping the pressure on the muscle. When you feel that the point is fading, resume the proposed movement.