First, loosen the entire back with a stretch pole (bottom right of the image). This is the method I wrote about in the August 2013 series. What I'm adding now is to place the stretch pole on the floor and roll the front and outer sides of my thighs over it, moving up and down (bottom left and center of the image). Then, standing, I sandwich the stretch pole between my inner thighs and swing them side to side to loosen. Many people have tight thighs, so you might be surprised by the pain! But as you continue, the stiffness will loosen, and the pain will turn into a pleasant sensation, so don't worry.

Now, about the balance ball (top left of the image, the green ball). It used to be my main tool, but it's too soft for me now, so I occasionally use it to loosen the area around the pubic bone. This method can be done on the floor or on a chair. Sit with your pelvis upright, perpendicular to the seat (or legs extended on the floor), place the ball directly under your pubic bone, and sit for about 30 seconds. It's simple, but I believe it's an important stretch because if this area is tight, your pelvis and thighs won't loosen up.

Next, stand parallel to the wall and place the ball between your face and the wall. Then, slightly bend and extend your knees while rolling the ball up and down from your temples to your jawline. This is effective for people with temporomandibular joint disorders or teeth grinding. However, applying it to the inside of the face can injure the skin, so roll it around the hairline. I also use it on my neck, shoulders, shoulder blades, the base of my arms, and my lower back by adjusting my body's angle to reach these areas.
The back of the knees is another area that experiences strain for active people. Sit on the floor with your legs extended and roll over it (top right of the image).

Tennis balls are very effective, but overdoing it can lead to serious muscle strain. Be careful not to apply pressure for more than 10 seconds per spot, and don't press too hard.

I can use the tennis ball for areas up to the jawline, but I used to loosen stiffness inside the face with my fingers while bathing. But recently, I've gained a powerful ally: the "NEWA" home beauty device. It uses sub-dermal waves to warm the deep layers of the skin and tighten it. Not only does it instantly tighten the face and make the skin feel supple, but it also enhances the effectiveness of subsequent massages. The advancements in such devices these days are truly amazing. I felt that I absolutely had to use it! It's a product that made me feel that way again.

So, while I'm focusing on "loosening" this month, loosening makes subsequent stretching and yoga smoother, helps shed excess weight, reduces facial asymmetry, lifts the face, and combats sagging. In short, "loosening" is the fundamental key to beauty and health. That's why I decided to concentrate on loosening stiffness throughout my body! However, for adults, the body stiffens daily, so perhaps "loosening" shouldn't be limited to just one month but should be continued.