How happy are your feet & superficial back line?
The Superficial Back Line is a fascial line that connects your scalp; neck extensors; back extensors; hamstrings; calves; achilles and fascia under the foot. This line of fascia (connective tissue) commonly holds tension in a lot of people, particularly if you have suffered back problems or have had abdominal surgery. If you are someone who finds they grip their toes a lot; who has to stand all day for work or suffers from achey feet, you should benefit from this release exercise.
Not only does releasing the tension underneath your foot help with foot cramps; achilles tendinopathy and Plantar Fasciitis. It can have a positive impact further up the chain into the calves / hamstrings / erector spinae (back extension muscles) / neck extensors.
Using a golf ball; posture pro or spikey ball gently place your foot on top and roll forwards and backwards under the foot with as much pressure as you feel comfortable. Spend at least 2-3mins doing this either standing or seated.