All you have to do is put the ball between yourself and the wall, and roll the ball over you back until you find a spot where you need some work hold the ball there for 15 seconds, then move slightly back and forth over that spot. You should feel some release. Then move around until you feel the next spot and repeat the process. If you are not finding the pressure to be enough or not finding knots I would suggest moving to the floor. That is just my personal preference as I find it more relaxing laying down, making it easier for me to relax my muscles and apply more pressure. If you would rather standing, upgrade your tennis ball to a lacrosse ball and stand at the wall. If you are still not feeling like you are getting enough pressure feel free to use the lacrosse ball on the floor.
It feels amazing and it is so easy! It is a great finish to a workout or something lovely to do before bed. You sometimes just need a little extra attention to continue to be the amazing person you are.
I hope you enjoy your self love and massage!