Self-massage with ball - LEFT VIEW

Exercise configuration details

Exercise Steps

Step 1: Rest ball below skull base

ID: STEP_1_REST_BALL_BELOW_SKULL_BASE

Description:

Stand upright, shoulders back

Chin parallel to ground

Position ball on side of neck

Press ball gently against wall

Ball contacts neck muscles (not spine)

Adjust height as needed

Time: 3.0%

Step 2: Chin up motion

ID: STEP_2_CHIN_UP_MOTION

Description:

Slowly lift chin upward

Extend neck gently

Ball rolls slightly upward

Mild stretch sensation

Time: 7.0%

Step 3: Chin down motion

ID: STEP_3_CHIN_DOWN_MOTION

Description:

Slowly tuck chin downward

Flex neck gently

Ball rolls slightly downward

Compression sensation

Duration: 1-2 seconds

Repeat: 10-15 times

Time: 10.0%

Step 4: Rest ball below skull base

ID: STEP_1_REST_BALL_BELOW_SKULL_BASE_REP2

Description:

Stand upright, shoulders back

Chin parallel to ground

Position ball on side of neck

Press ball gently against wall

Ball contacts neck muscles (not spine)

Adjust height as needed

Time: 13.0%

Step 5: Chin up motion

ID: STEP_2_CHIN_UP_MOTION_REP2

Description:

Slowly lift chin upward

Extend neck gently

Ball rolls slightly upward

Mild stretch sensation

Time: 17.0%

Step 6: Chin down motion

ID: STEP_3_CHIN_DOWN_MOTION_REP2

Description:

Slowly tuck chin downward

Flex neck gently

Ball rolls slightly downward

Compression sensation

Duration: 1-2 seconds

Repeat: 10-15 times

Time: 20.0%

Step 7: Rest ball below skull base

ID: STEP_1_REST_BALL_BELOW_SKULL_BASE_REP3

Description:

Stand upright, shoulders back

Chin parallel to ground

Position ball on side of neck

Press ball gently against wall

Ball contacts neck muscles (not spine)

Adjust height as needed

Time: 23.0%

Step 8: Chin up motion

ID: STEP_2_CHIN_UP_MOTION_REP3

Description:

Slowly lift chin upward

Extend neck gently

Ball rolls slightly upward

Mild stretch sensation

Time: 27.0%

Step 9: Chin down motion

ID: STEP_3_CHIN_DOWN_MOTION_REP3

Description:

Slowly tuck chin downward

Flex neck gently

Ball rolls slightly downward

Compression sensation

Duration: 1-2 seconds

Repeat: 10-15 times

Time: 30.0%

Step 10: Rest ball below skull base

ID: STEP_1_REST_BALL_BELOW_SKULL_BASE_REP4

Description:

Stand upright, shoulders back

Chin parallel to ground

Position ball on side of neck

Press ball gently against wall

Ball contacts neck muscles (not spine)

Adjust height as needed

Time: 33.0%

Step 11: Chin up motion

ID: STEP_2_CHIN_UP_MOTION_REP4

Description:

Slowly lift chin upward

Extend neck gently

Ball rolls slightly upward

Mild stretch sensation

Time: 37.0%

Step 12: Chin down motion

ID: STEP_3_CHIN_DOWN_MOTION_REP4

Description:

Slowly tuck chin downward

Flex neck gently

Ball rolls slightly downward

Compression sensation

Duration: 1-2 seconds

Repeat: 10-15 times

Time: 40.0%

Step 13: Rest ball below skull base

ID: STEP_1_REST_BALL_BELOW_SKULL_BASE_REP5

Description:

Stand upright, shoulders back

Chin parallel to ground

Position ball on side of neck

Press ball gently against wall

Ball contacts neck muscles (not spine)

Adjust height as needed

Time: 43.0%

Step 14: Chin up motion

ID: STEP_2_CHIN_UP_MOTION_REP5

Description:

Slowly lift chin upward

Extend neck gently

Ball rolls slightly upward

Mild stretch sensation

Time: 47.0%

Step 15: Chin down motion

ID: STEP_3_CHIN_DOWN_MOTION_REP5

Description:

Slowly tuck chin downward

Flex neck gently

Ball rolls slightly downward

Compression sensation

Duration: 1-2 seconds

Repeat: 10-15 times

Time: 50.0%

Step 16: Rest ball below skull base

ID: STEP_1_REST_BALL_BELOW_SKULL_BASE_REP6

Description:

Stand upright, shoulders back

Chin parallel to ground

Position ball on side of neck

Press ball gently against wall

Ball contacts neck muscles (not spine)

Adjust height as needed

Time: 53.0%

Step 17: Chin up motion

ID: STEP_2_CHIN_UP_MOTION_REP6

Description:

Slowly lift chin upward

Extend neck gently

Ball rolls slightly upward

Mild stretch sensation

Time: 57.0%

Step 18: Chin down motion

ID: STEP_3_CHIN_DOWN_MOTION_REP6

Description:

Slowly tuck chin downward

Flex neck gently

Ball rolls slightly downward

Compression sensation

Duration: 1-2 seconds

Repeat: 10-15 times

Time: 60.0%

Step 19: Rest ball below skull base

ID: STEP_1_REST_BALL_BELOW_SKULL_BASE_REP7

Description:

Stand upright, shoulders back

Chin parallel to ground

Position ball on side of neck

Press ball gently against wall

Ball contacts neck muscles (not spine)

Adjust height as needed

Time: 63.0%

Step 20: Chin up motion

ID: STEP_2_CHIN_UP_MOTION_REP7

Description:

Slowly lift chin upward

Extend neck gently

Ball rolls slightly upward

Mild stretch sensation

Time: 67.0%

Step 21: Chin down motion

ID: STEP_3_CHIN_DOWN_MOTION_REP7

Description:

Slowly tuck chin downward

Flex neck gently

Ball rolls slightly downward

Compression sensation

Duration: 1-2 seconds

Repeat: 10-15 times

Time: 70.0%

Step 22: Rest ball below skull base

ID: STEP_1_REST_BALL_BELOW_SKULL_BASE_REP8

Description:

Stand upright, shoulders back

Chin parallel to ground

Position ball on side of neck

Press ball gently against wall

Ball contacts neck muscles (not spine)

Adjust height as needed

Time: 73.0%

Step 23: Chin up motion

ID: STEP_2_CHIN_UP_MOTION_REP8

Description:

Slowly lift chin upward

Extend neck gently

Ball rolls slightly upward

Mild stretch sensation

Time: 77.0%

Step 24: Chin down motion

ID: STEP_3_CHIN_DOWN_MOTION_REP8

Description:

Slowly tuck chin downward

Flex neck gently

Ball rolls slightly downward

Compression sensation

Duration: 1-2 seconds

Repeat: 10-15 times

Time: 80.0%

Step 25: Rest ball below skull base

ID: STEP_1_REST_BALL_BELOW_SKULL_BASE_REP9

Description:

Stand upright, shoulders back

Chin parallel to ground

Position ball on side of neck

Press ball gently against wall

Ball contacts neck muscles (not spine)

Adjust height as needed

Time: 83.0%

Step 26: Chin up motion

ID: STEP_2_CHIN_UP_MOTION_REP9

Description:

Slowly lift chin upward

Extend neck gently

Ball rolls slightly upward

Mild stretch sensation

Time: 87.0%

Step 27: Chin down motion

ID: STEP_3_CHIN_DOWN_MOTION_REP9

Description:

Slowly tuck chin downward

Flex neck gently

Ball rolls slightly downward

Compression sensation

Duration: 1-2 seconds

Repeat: 10-15 times

Time: 90.0%

Step 28: Rest ball below skull base

ID: STEP_1_REST_BALL_BELOW_SKULL_BASE_REP10

Description:

Stand upright, shoulders back

Chin parallel to ground

Position ball on side of neck

Press ball gently against wall

Ball contacts neck muscles (not spine)

Adjust height as needed

Time: 93.0%

Step 29: Chin up motion

ID: STEP_2_CHIN_UP_MOTION_REP10

Description:

Slowly lift chin upward

Extend neck gently

Ball rolls slightly upward

Mild stretch sensation

Time: 97.0%

Step 30: Chin down motion

ID: STEP_3_CHIN_DOWN_MOTION_REP10

Description:

Slowly tuck chin downward

Flex neck gently

Ball rolls slightly downward

Compression sensation

Duration: 1-2 seconds

Repeat: 10-15 times

Time: 100.0%

Basic Information

Exercise ID(s):

422810a0-4336-42cc-924d-9a6f9e8767fb bd7d7177-f044-4bcd-88a9-0d854ecf016b f6e70064-440c-40b8-af3c-b0703bb286dc 6f3d0fc1-0fb2-4970-a608-159d5d14cd95 1cda3adf-1a05-4f78-87e1-5508073b3d50 78094b95-f102-440a-bc53-901a21884454 75564f3f-ab14-4ffb-a326-4f533f0c8118 4da005be-d8fa-453d-97f6-7e8ebe8c209a

Total Steps: 30

Config File:
self_massage_with_ball__-_left_view.yaml

Evaluation Thresholds

Excellent

95.0%

Good

85.0%

Acceptable

70.0%

Key Landmarks

0 6 8 10 12

Processing Options

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AI Summary (groq)